Wednesday, 18 February 2015

Be a devil and do both

Over the last 2 weeks I have been that busy with planning my sty stuff for the Thirsk 10 miles race in March, going to the gym after work, doing my driving lessons and not forgetting doing overtime at work. 

So the first week started with me going to the club on Monday night where Sonja put us through our paces with another brute workout, but I would not change for a run on the road. Tuesday is rest day. Wednesday was back to the club for Peter to put us through our paces with more abs and hamstring work, then outside for 4x4min intervals. Thursday saw me at the gym to do boxercise this time with Ryan where I got hit in the face by Lucy not playing fair, I did enjoy my first session with Ryan. Friday saw me back at the gym I tried spinning for the first time which is not for me. Saturday was another rest day due to me being tired. Sunday saw me run down to the gym as a warm up then I did my gym workout and ran back home I covered 4 miles my plan is to up to 6 miles by the end of Feb


My second week saw me at the running club on Monday night for another brute session with Sonja we did the same as last week. Tuesday was rest day. Wednesday saw me back at the club where peter was taking a week off due to us been at the athletics club because we couldn’t get the school just saw us do 6x3 min. Thursday was back at the gym where I got beat up by a girl at boxercise which was very unfair of Mike part as I was been honest in my last blog but the video was very funny. Friday saw me back at the gym after work to do my core session. No park run on Saturday due to overtime at work. Sunday saw me run down to the gym do my work out and run back home I cover 4.43 mile this week    

Sunday, 1 February 2015

My first week back on the exercise since my cold and sprained ankle

After having a cold and falling off my bike and sprained my ankles and ended up in A&E a few weeks ago I took the first week easy just because I was still getting pain from my ankle so this week is the first full week of been back at club and gym. So the week started off with Monday night been at the club which I had heard it was brutal the week before so I wasn’t looking forward to it as normal, but anyway I got there we did a 10 min warm up with some drills. Then we had a practice run with the tube and step up run just so we knew what we were doing, then it was 30secs on/30secs of x 5 min and the same with step up run which was already hard on the legs but even harder because Andy wouldn’t let me give up and kept on pushing me to do more but I was worry about my ankle. Then it was on to 4 station circuits for 5 min continuous which just killed me and I couldn’t walk for the next 5 days because my left calves were very tight. Tuesday night always a rest night which I was glad of this week . Wednesday I couldn’t make it to training as Ken was busy and was happy that I missed the time trial because my legs where hurting me still so I had a rest instead. Thursday night saw me back at the gym to do my workout or boxercise if there was space on the class. I asked Mike if there was space on the class and he said yes but he didn’t know if was going ahead yet as 5 people cancelled so he would let me know so I jump on the exercise bike for 10 min warm up and then started my normal workout. I only got 1 set of cable pull done on both side before Mike said yes that I could join the boxercise class. So the class consisted of 5 min warm up  20 min in total punching with the pads and 20min circuits and then cool down. My thoughts after the session was my left legs started to loosen up but arms were aching now need to work on my technical with my punching and holding the pad up but overall I liked the session. Friday night saw me back at the gym again but this time to do my work out. I took 3 of the core exercises out as not to much too much pressure on my ankle and to ease my way back in so I decided to do 20 kettlebell squats in between some of my sets so I didn’t get a rest as such just to mixed up. Saturday no park run as my friend wasn’t very well so I had a rest on Saturday no running again must get myself motivated again to get out at least once a week. Sunday morning saw me back at the gym doing my normal core exercise apart from the same that I took out the other day. So today I decide to 20 lunge between some of my sets and I also did 10 bench sit up in between my sets now everything is aching.






My gym work out

Friday 2nd Jan  
Gym work out 33kg lat pull down 1k on cross trainer 28kg hamstring curl 14kg shoulder press Squats bar 15kg X 20 rep X 5 set Tex Squats X 12 rep X X 4 sets Cable Pull 8.75kg X 15 rep X 4sets Squat Pull 8.75kg X 12 rep X 4 set 

Sunday 4th Jan  
My first Free PT session at Zone Fitness  on the Cross trainers – I start it off at level 5 for 5min and Ryan slow increase from level 5 to level 12 over the Leg press – Ryan set up with 40kg on each side and I did 3 set of 15 rep Chest press – Ryan set up at 21kg and I did 3 set of 15 rep Leg extension – Ryan set up at at 21kg to start with then increase to 28 on second and third set which I did 20 rep. Ryan made me do extra sets starting at 28kg down to 7kg 15 reps then 5 reps 15 reps 5 reps get the idea on each kg Shoulder press – Ryan set up at 21kg but I can only lift 14kg above my head so I did 3 set of 12 reps. Ryan made do extra sets starting with 14kg down to 7kg 12 reps on each kg on the Exercise bike – Ryan start it off at level 8 slow increase to level 14 for the last min so it was 1min fast above 100rmp and 30second rest keeping at 75rmp 

Thursday 8th Jan  
Gym work out 33kg lat pull  2k on cross trainer Leg extensions 28kg Seated row 26kg Squats bar 20kg X 20 rep X 5 set Tex Squats X 12 rep X 4 sets Cable Pull 8.75kg X 15 rep X 4sets Squat Pull 8.75kg X 12 rep X 4 set 

Friday 9th Jan 
Gym work out 33kg lat pull Exercise bike 7min 1min fast above 100rmp 30sec rest keeping at 75rmp Hamstring curl 28kg X 15 rep 3 set Chest press 1 set of 12 at 21kg 2 set of 12 at 14kg  Squats bar 1 set of 20 at 25kg 4 set of 20 at  20kg  Tex Squats X 12 rep X 4 sets Cable Pull 1 set of 15 at 11.75kg 3 set of 15 at  8.75kg  Squat Pull  8.75kg X 12 rep X 4 set 

Sunday 11th Jan   
My second free PT session  
Warm up – treadmill 10 min progression to level 6.5 speed, incline 15.0  
Leg extension – first set  20 reps 28kg second set 20rep 35kg,  third set 20reps 42kg,  3 sets  20reps each 49kg 
Squats ATG – 5x20 reps superset with leg extension  
Hamstring curl – first set 28kg, 20 reps second set 20 reps 35kg 3 sets of, 6 reps 42kg 3 sets  20reps 35kg 1 set 20reps 28kg 
Power bag jump squats – 3 set 10reps 10kg 
Kettlebell Dills – 3 sets  20reps 24kg 
Lunges 3 sets 10reps 10kg 
Punishment – 20 squats   
Leg press – progression weight first sets 20 reps 20kg second set 10 reps 40kg third set 10 reps 60kg  
Exercise bike – 10min level 15 – 20 speed 60-80rmp  

Sunday 25th Jan  
Cable pull 11.25kg 15x3 set Lat pull down 33kg 12x3 set Leg extension 28kg 12x6 set  Low row 26kg 12x3 set Chest press 21kg 12x3set Kettle bells squats 20kg 20x3set 

Thursday 29th Jan  

10 min warm up  
Cable pull 11.25kg 15x1 set  
Boxercise class  

Friday 30th Jan  
Cable pull 11.25kg x4 sets both sides 12 reps  Lat pull down 33kg x3 sets 12reps Leg extension 35kg x3 sets 12 reps 28kg x3 sets 12 reps Low row 26kg x3 sets 12 reps Chest press 21kg x3 set 12 reps Kettle bells squats 20kg x6 sets 20 reps

Tuesday, 13 January 2015

Mike loved squats to much



I had my second PT session at Zone Fitness today and guess what I was 10 min late again because I left too late to do my job because I was still half asleep and on Facebook. I got to the Gym and sorted my stuff out then Mike decided to give me some rules about today session no bitching, no moaning, if I say lower and I mean low. I wonder how long the rules last about minutes I started to moan when Mike decided to do the warm up on the dreadmill he told me to shut up we are only doing 10min and its only walking, all I did for the full work out was moan and bitch about the work out and saying that I can’t lift this weight did think at one point I was going to give up and go home that how hard the session was, Mike got sick of me moaning, sitting down or not moving fast enough so he punished me not once but twice with 10 squats to do both time. My legs were like jelly and were shaking too much toward the end of the session

MY second free PT session

Warm up – treadmill 10 min progression to level 6.5 speed, incline 15.0

Leg extension – first set  20 reps 28kg second set 20rep 35kg,  third set 20reps 42kg,  3 sets  20reps each 49kg

Squats ATG – 5x20 reps superset with leg extension

Hamstring curl – first set 28kg, 20 reps second set 20 reps 35kg 3 sets of, 6 reps 42kg 3 sets  20reps 35kg 1 set 20reps 28kg

Power bag jump squats – 3 set 10reps 10kg

Kettlebell Dills – 3 sets  20reps 24kg

Lunges 3 sets 10reps 10kg

Punishment – 20 squats 

Leg press – progression weight first sets 20 reps 20kg second set 10 reps 40kg third set 10 reps 60kg on each side

Exercise bike – 10min level 15 – 20 speed 60-80rmp


I thought that Mike would take it easy on me with it been my first ever PT session but how wrong was I that was the hardest ever session I have done for long time its level pegging with training and running a marathon. I know I said awhile back that I want my PT session with Mike because I enjoy his sessions but after todays PT session I have gone off Mike and much rather have my PT session with Ryan because it was easy and I enjoyed the session. I was going to pay for some PT sessions but after today session I have since change my mind  

First parkrun at Fountain abbey




I was up nice and early this morning got my little job out of the way then I got sorted for the park run because Jenny was coming to pick me up at 8.15am. I didn’t know which one I was going to do as Jenny was going to make a decision. She choose Fountain Abbey near Ripon, we got there for 8.45am I got changed went to the toilet and left my bag in the out building near the start they did the health and safety brief and then the race started, which was one small loop and then and long loop around the abbey and the lake up a big hill which I can say I ran both laps without walking  up any hill the only bit where I slowed down  was when I crossed the wood bridge near to the end of the second lap, I had a nice strong finish even though I said I was going to have a jog but it turned out to be a race against myself and I kept my pace at 9.35min per mile I wanted to try and get under 30min which I managed on my first park run all the gym work must be paying off 

Monday, 5 January 2015

Ryan beast me at zone fitness


I set my alarm for 8 am so I was up early and to get my mind set for this PT session but
when I woke up this morning I had different idea turn my alarm off and went back to sleep
and didn’t wake up until 9.30am which didn’t give me long to have my breakfast a cuppa
and get sorted to get down to the gym for 11am. Which by the time I had finish debating with
myself I was 5 min late and then by the time I got sorted I was 10 min late starting my PT
session just before that Ryan did give me the chance to do my workout and I opted for my
PT session just to get it out of the way so here goes with what I did

15 min on the Cross trainers – I start it off at level 5 for 5min and Ryan slowly increased from
level 5 to level 12 over the 15 min

Leg press – Ryan set up with 40kg on each side and I did 3 set of 15 rep
Chest press – Ryan set up at 21kg and I did 3 set of 15 rep

Leg extension – Ryan set up at at 21kg to start with then increase to 28 on second and third
set which I did 20 rep. Ryan made me do extra sets starting at 28kg down to 7kg 15 reps
then 5 reps 15 reps 5 reps get the idea on each kg

Shoulder press – Ryan set up at 21kg but I can only lift 14kg above my head so I did 3 set of
12 reps. Ryan made do extra sets starting with 14kg down to 7kg 12 reps on each kg

15 min on the Exercise bike – Ryan started it off at level 8 slowly increasing to level 14 for
the last min so it was 1min fast above 100rmp and 30second rest keep it at 75rmp

I nearly gave up twice and Ryan told me if I gave up again I would be out of the gym and the
PT session would be over I was only 20 min in the session. I did keep saying Ryan through
out the session are you for real, this is killing me he just told me mind over matter and to
move faster between the exercise because I move very slow. I can tell you that I didn’t enjoy
the PT session at all whilst I was doing it but after I finish I felt good for be beast by Ryan
and I learn one thing not to give up and to give myself more credit. It Mike turn next week to
beast me for my second free PT session. I feel like I have ran a marathon my body aches so
much and I got club session tomorrow night

Tuesday, 30 December 2014

The Jolly Holly Jog

I got up early on Sunday morning to get myself to Thirsk so I could get picked up to go to the Jolly Holly jog at Ripon. I got down to the Crown and Anchor carpark and I was first to turn up for a change then Hillary turned up and few min later John, Nicky, Liz and Leanne the only other person we were waiting for was Becky who was late we waited 10 min before we all decided to leave. We got to Ripon about 10.20 am. Which didn’t give me much time to think I didn’t want to do the race but just enough time to get ready get my number and chip and to get to the start. It was a very cold morning so I had my base line on a t-shirt and my vest. The race started and within the first few minutes I got warmed up. It was 2 minutes before I crossed the line and then there was a bottleneck as we ran out of the field but it soon spread out we left the field and went down this icy lane which was bad in places and I ran on the grass verge, we headed up some more hills over the grass, slipping about on the mud going through the wood around lake, up more hills which was a different course to the first time I did this race which was in 2006 by the 5th mile I started to slow down and my legs were shot I was happy when I finished. I enjoyed my first race back after been injured since Feb and I just treated it as a training run and didn’t even bring my watch as I forgot to pick it up and put in my bag and left it on sofa.