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RE: Puss's Journal - Apr. 3 2008 17:05:53
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Puss in Boots
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Monday spinning class was excellent!
Really enjoyed it. It was extremely hard and I thought my legs wouldn't hold out after Sunday's session but it was fine.
Rested Tuesday.
Wednesday Gym session:
10 min ss run
DB Incline Press: 10kg 1 x10 15kg 3x8
Decline DB Flyes: 10kg 2 x10 15kg 2x8
DB Shoulder Press: 10kg 1x10 15kg 1x8 15kg 1x4  10kg 1x8
DB Shrugs: 15kg 3x10
Lat Raises: 8kg 3x8
Dips: 3x8 
10min HIIT run. Warm up for 2 mins 1 min fast (8.3+) 1 min moderate x 4 - Cool down 2min.
Arms went a bit wobbly on shoulder press not sure why but knew I couldn't complete set.
Back and Legs tonight.
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RE: Puss's Journal - Apr. 4 2008 16:14:48
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Puss in Boots
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Thursday Gym Session:
10 min steady row.
Leg Curls: 39kg 2x8 43kg 1x8 - did these slowly to ensure good technique. Find them very hard.
Leg Ext: 48kg 3x10
DB Pullover: 10kg 1x10 17.5kg 3x8
SA Row: 17.5kg 1x10 22.5kg 3x8 - concentrated on good technique throughout these
and can really feel it this morning down my back.
Calf Raises: 240lb 3x20
WGC: assist 16 3x8 
Pullups: 1x6
10 min HIIT row. 2min wu /1 min hard/ 2min easy /1min hard/1 min easy/1 min hard/1 min easy/1min hard - cd - 2028 metres
Good session enjoyed it v much.
Friday rest day - Ice skating with kids!
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RE: Puss's Journal - Apr. 4 2008 19:10:15
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kitty
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Good workouts there PIB, well done 
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RE: Puss's Journal - Apr. 4 2008 19:22:34
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Puss in Boots
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Thanks Kitty!
Really enjoying it all at the mo seem to have a good balance of cardio and weights.
Also concentrating on technique and feeling it where I should!
PiB
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RE: Puss's Journal - Apr. 7 2008 14:49:46
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Puss in Boots
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Saturday morning spin class.
Sunday Home Session:
Not great at all!
Felt really tired and weak.
Started with squats
20kg 2x20 40kg 1x20 60kg 1x8 - Found these extremely hard for some reason and was worried I might hurt myself. Have been suffering a bit with a niggling back which I believe is down to lack of stretching
Bench Press: 20kg 2x20 30kg 1x12 40kg 1x10 1x9 * 1x5 *
* assisted to 10.
Called it a day had a bath, some lunch and went to bed for the afternoon!
PiB
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RE: Puss's Journal - Apr. 7 2008 16:22:46
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SAMfitness
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I blame your trainer - he should be a bit more careful with the sessions he gives out on a Sunday 
Don't worry about it, we all have 'bad days at the office'
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RE: Puss's Journal - Apr. 11 2008 15:15:42
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Puss in Boots
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Monday Spinning Class
Tuesday: Boxercise Class
Wednesday Gym Session:
10 min ss run
DB Incline Press: 10KG 1x10 15kg 3x8
DB Shoulder Press: 10kg 1x10 12.5kg 2x8 15kg 1x6
DB Shrugs: 15kg 3x10
Lat Raises: 8kg 3x8
Dips: 1x8 1x10 1x13
10 min HIIT run. 2 min wu 1 min fast (8.5+) a min moderate x 4 2 min cd.
Thursday Gym Session:
10 min steady row
Leg Curls: 43kg 3x8
Leg Ext: 48kg 2x8 52kg 1x8
DB Pullover: 10kg 1x10 17.5kg 2x8 20kg 1x8
SA Row: 17.5kg 1x10 22.5kg 2x8 25kg 1x8
Calf Raises: 240lb 3x20 
WGC: assist 16 3x8
10 min HIIT row. 2min wu/1 min hard/2min easy/1min hard/1min easy etc etc cd
2026 metre.
Friday - rest day
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RE: Puss's Journal - Apr. 11 2008 16:34:24
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SAMfitness
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13 dips?
You need to get a bit of weight 'round yer waist my girl
S x
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RE: Puss's Journal - Apr. 11 2008 17:54:29
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kitty
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Unaided dips??? Well done. I'm too wary of them with my shoulder so still use an assisted machine although I can do it with no weight on, just have to have the bar under my feet for psychological reasons
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RE: Puss's Journal - Apr. 14 2008 7:17:11
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Puss in Boots
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Thanks Kitty.
What I really wnat to be able to do is unassisted WGCs. I'm making slow progress with that one but at least it's progress!
Saturday pm: 5 mile run. 43.51. Haven't run since November last year (apart from on the treadmill) so pretty pleased with the way it went. Really enjoyed it actually.
Sunday Home Sesssion:
Reverse Flyes: 4KG 3x10
Front Raises: 6kg 3x8 (2 sets against the wall)
Lateral Raises: 6kg 3x10
Seated Bicep Curls: 8kg 3x10 (incline)
Standing Concentration Curl: 8kg 3x8
Finished off with some pad work with Mr PiB.
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RE: Puss's Journal - Apr. 18 2008 7:10:32
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Puss in Boots
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Well went for a swim on Monday after about a three week break. Have decided that I like swimming on holiday when I can get out and sunbathe and I like swimming in the sea BUT
I don't like swimming for sport. Mainly coz I'm no good at it! So, I tried I didn't necessarily fail as I can do a front crawl of sorts and I need to move on.
Monday: Gym session 20 min cardio on the bike then hit the abs and did some stretching.
Tuesday: Boxercise Class
Wednesday Gym session:
10 min run
DB Incline Press: 10kg 1x10 15kg 3x8
DB Decline Flyes: 10kg 1x10 15kg 3x8
DB Shoulder Press: 10kg 1x10 12.5kg 1x8 15kg 2x5
Reverse Flyes: 5kg 3x10
Front Raises: 7kg 3x8 (against wall)
Lateral Raises: 6kg 3x10
Dips: 1x12 1x8 1x7
Missed out on run at end as was running late and didn't want to miss the apprentice!
Thursday Gym Session:
10 min row
Leg Ext: 48kg 1x8 52kg 2x8
Leg Curl: 43kg 3x8 (oh how they hurt)
Calf Raises: 240lb 3x20
Lunges: DB 15kg 2x8 BB 30kg 2x8
Seated Bicep Curls: 8kg 3x10
Standing Concentration Curl: (just to fit in at the gym with the BBs) 8kg 1x8
WGC: assist 16 2x8 assist 18 1x7
10 min HIIT row: 2 min wu/1min hard/2 min easy/1 hard/1 easy etc 2070 metres.
Friday: Rest day!
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RE: Puss's Journal - Apr. 18 2008 7:40:54
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SAMfitness
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Puss,
I think it's about time you went for a 2000m time trial on the Concept 2 Rower - I'm sure you'd get a great time - and you could compare yourself with your peer group on the Concept 2 website - or even with the others on here
S
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RE: Puss's Journal - Apr. 18 2008 9:27:34
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ChrissieG
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Crikey - I thought my cardio was bad enough!
Puss - some good stuff here!
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RE: Puss's Journal - Apr. 19 2008 16:50:31
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Puss in Boots
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Chrissie - Thanks but I have to say nothing like as much as your cardio. You seem to be constantly on the go!
Sam - May try a 2000M row when I feel a bit stronger at rowing. Still need to get my technique right I feel.
45 mins fasted cardio this am on spin bike at home.
PiB
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RE: Puss's Journal - Apr. 19 2008 16:55:37
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Welshy
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You're getting some superb workouts done lady !! Well done !
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RE: Puss's Journal - Apr. 19 2008 17:28:42
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R3261
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nice sessions
well done
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RE: Puss's Journal - Apr. 23 2008 7:14:44
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Puss in Boots
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Thanks for the positive comments people. It helps.
Sunday session at home:
T Bar rows: 10kg 1x12 20kg 1x10 30kg 4x8
DB Pullovers: 10kg 1x10 15kg 3x10
CG Bench: 20kg 1x12 25kg 1x10 30kg 3x8
Tricep KB: 6kg 1x10 8kg 3x10
Dips: 3x8 +2.5kg
Did some work on Abs and Butt also.
Monday spin class cancelled so decided to have a try at a 2000m row - level 3 8.52 mins.
Felt like I'd just smoked 20 woodbines after.
Tuesday: Boxercise Class. Shoulders ache this morning.
PiB
< Message edited by Puss in Boots -- Apr. 24 2008 6:57:57 >
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RE: Puss's Journal - Apr. 23 2008 9:09:16
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SAMfitness
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You'd better tell Mr Boar about the 2000m Row...only female on the list I believe?
BTW - this thread is useless without pics
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RE: Puss's Journal - Apr. 28 2008 7:28:28
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Puss in Boots
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Wednesday Gym Session:
10 min run
DB Incline Press: 10kg 1x10 15kg 3x8
DB Incline Flyes: 10kg 1x10 12.5kg 2x8 15kg 1x8
Reverse Flyes: 5kg 3x10
Lateral Raises: 6kg 3x10
Tricep KB: 6kg 1x10 8kg 3x10
Dips: Used some legs weights that were lying around just to see 3x10 (6kg)
10 min interval run.
Thursday Gym Session:
10 min row (find this boring may cut down to 5 mins)
Leg Curl: 39kg 3x10
Leg Ext: 53kg 3x8
Calf Raises: 240lb 3x20
Lunges: BB 30kg 3x10 each leg
Seated Bicep: 8kg 1x8 10kg 1x8
WGC: assist 18 3x6
Felt really tired after so left out final row.
Friday: Rest day
Saturday: 45min spin class. Hard but a bit boring so didn't get a massive buzz. Coughed a lot which usually means I'm not at my best.
Sunday: Felt tired. Decided to rest again today as spent most of yesterday working in the garden cutting down hedges etc.
PiB
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