Bounce's Training Log

[Bounce]

Soooo my current goal is actually to lose weight, to tone up, to get as fit as possible and to feel completely confident in myself. I avoided exercise for almost all my life (I'm 26) because I have had a scoliosis and because I have a condition called dyspraxia which meant I was bullied a lot in school and P.E. class was horrible...

Something happened last winter which shook me up (long story short, I lived with a man who was obsessed with me and always calling me fat and lying), so after a good month of confusion, I decided f*ck it, I'm gonna get the body I want, do all the things I was too embarrassed to do because of my weight/dyspraxia and live life to the best!

4th April 2010
173 lbs, 40 inch waist

15th October
153 lbs, 34.5 inch waist

Injuries
Sprained ankle in July, meant I was off the gym a month

Targets
30 inch waist (for now)... Though hopefully a 32 inch waist for around Christmas time.

I'm focussing more on building muscle, so eventually would love to be able to do 15 pull ups unassisted (I'm currently on 50KG assistance, which is a start!).

I'd like to be able to run 10K and am planning on starting to train for that early next year. Yoga is something else I'll be starting and I am torn between climbing and kayaking... I guess I'll need to really, just keep on trying different things and see what I love.

[Talyn]

Hey great to see you starting a log.

Strength training is a great way to get healthier. Do you train at a gym?

[muchluv]

I have Dyspraxia too, Bounce.

I look forward to reading your log .

[Bounce]

Today's exercises...

Hip thrust:
3 X 15 reps with around a minute between (like this but looking sweatier and less cool lol)

Side plank (bent knee):
2 X 40 seconds

Back extensions (bosu):
3 X 15 with around a minute between

Cross ramp:
Interval training for 15 minutes

Exercise bike:
Interval training for 15 minutes

Kinda not feeling 100% still from being sick last weekend, so I was lighter on the cardio. I found my muscles got more tired than usual, so didn't over-exercise myself. I'll need to be more intense with intervals soon.

Kinda tired now... Hoping to do a gentle bit of yoga tomorrow, then take the day off.

[Bounce]

Hip thrust:
3 X 15 reps

Plank:
2 X 1 minute

Side plank (full):
2 X 30 seconds on each side (though collapsed after 20 on one side... )

Back extensions (bosu):
3 X 15 with around a minute between

Rowing Machine:
2000M in 10:18min (any help on technique?)

Cross ramp:
15 minutes glute setting, level 10

Exercise bike:
15 minutes cross country setting

Did a long stretch down, including practising leg raises for yoga to increase flexibility. I didn't do any weights today because I felt a bit sore from last night.

Strength training is a great way to get healthier. Do you train at a gym?

I do... I train at one of the council gyms... Hoping to trim some more fat off and then maybe get a trainer, or look at my membership.

[Bounce]

Free Weights:
I only have one set and know I need to step this up, will do once I have space for more...
Hammer curls (15 X 3)
Side lateral raises (15 X 3)
Single arm front lifts (15 X 3)
Reverse flyes (15 X 3)

Assisted Pullup:
50KG (15 - 15 - 12)

Assisted Dip:
50KG (15 - 12 - 10)

Chest Press:
10KG (15 - 15 - 15)

Leg Press:
30KG (15 - 15 - 15)

Cross Ramp:
15 minute interval

Bike:
15 minute interval

I was still a bit achey from yoga (I'm not kidding, that was a great work out!)... However, I felt amazing after the work out and should sleep well tonight.

I'll probably take the day off the gym tomorrow and go to aqua aerobics in the evening, as it's fun and a gentle work out. Will practice some basic yoga stretches in the morning and possibly some meditation to wake me up.

[Bounce]

Got to the gym later than wated and I had a class, so here's all I managed...

Hip thrusts:
2 X 20 sets

Cross Trainer:
15 minutes interval

Bike:
10 minutes interval

Then did an hour and a half of yoga.

[baldy]

Will practice some basic yoga stretches in the morning and possibly some meditation to wake me up.

Its great that is wakes you up, when I do it my brain and body just gets ready for sleep.