Workout Tues 13 Jan 2015

I went to the gym quite a lot later than usual yesterday and thus I didn't have a chance to record my workout before I headed out for the evening.

I think I didn't do as many exercises yesterday as I ought to have done because I couldn't find the sheet of paper on which I had written this part of my programme.  However, I didn't let that put me off or change my attitude to the day's plans.  I can usually remember what each day's routine entails and I think I included most of what was on the list in my workout.

Yesterday was lower body day and my programme was as follows:

1.  Spinning bike - 10 mins (again, not sure how many kilometres I cycled because of the absence of tracking equipment on the bike)

2.  Leg extension - 3 x 12 - 10 kg

3.  Lying leg curl - 3 x 12 - 15 kg

4.  Seated calf raise - 3 x 12 - 30 kg

5.  Seated leg press - 3 x 12 - 37.5 kg

6.  Stiff leg deadlift - 3 x 12 - 15 kg (this was done with a barbell)

7.  Standing oblique crunches - 6 x 12 - 6 kg (this was done with a kettlebell)

Despite my lack of a proper guide to direct me, I am pleased with what I did.  I gave it my all and definitely felt that I had pushed myself.

xoxo

Foxy

Berry Smoothie Recipe

This is a recipe for a delicious berry smoothie.  This recipe yields a greater volume mainly because of the larger quantity of milk.

There is also a larger quantity of protein powder in this smoothie than in my previous recipes.  This was a smoothie I made for myself just after I returned from gym, so I wanted to increase the protein volume to aid muscle recovery.

Berry Smoothie

2 cups milk
0.5 apple
3 strawberries
6 raspberries
12 blueberries
2 tablespoons (30ml) vanilla protein powder

I was in a rush to make and drink this after gym as I had quite a lot to cross off my to-do list before I could go out for the evening.

It is so yummy and I wish I had made more.

xoxo

Foxy

Workout Mon 12 Jan 2015

Today I really didn't feel like going to the gym.  It was incredibly hot, there was no wind, and all I wanted to do was stay inside with ice packs resting on various parts of my body.

However, I promised myself that I would commit to four days of weightlifting per week.
To motivate myself, I made a chocolate protein powder smoothie and changed into my gym gear.  I'm so glad I did make it to the gym, because the air-conditioning inside provided much-needed respite from the oppressive heat outside.

Today was upper body day and my programme was as follows:

1.  Spinning bike - 15 mins (I have no idea how many kilometres I racked up because spinning bikes have no screens and no way of recording distance covered - but I assume it was less than 5km.)

2.  One-arm dumbbell row - 6 x 12 - 6 kg (because this exercise is done one arm at a time, I did 3 sets per arm, thus 6 sets in total)

3.  Alternate hammer curl - 3 x 24 - 5 kg (because the exercise is done while alternating arms, I made sure that each arm performed 12 reps per set, thus 24 reps in total per set)

4.  Tricep dumbbell kickback - 6 x 12 - 4 kg (because this exercise is done one arm at a time, I did 3 sets per arm, thus 6 sets in total)

5.  Shoulder press - 1 x 12 - 2 x 5 kg dumbbells (this was to test myself to see if I could handle increasing the weight - one set was all I could manage)
5.  Shoulder press - 3 x 12 - 2 x 4 kg dumbbells

6.  Seated tricep extension - 3 x 12 - 7 kg

7.  Wide-grip lat pulldown - 3 x 12 - 30 kg

Today's workout went quite well.  I managed to conquer a 30 kg lat pulldown (on my weaker days, I usually lift 22,5 kg on that exercise).  Usually, I do the lat pulldown first, directly after my warm-up, while I still have quite a bit of energy.  Today, I did this particular exercise last and still managed to lift quite heavy.  Small personal victory.

xoxo

Foxy

Banana Melon Smoothie Recipe

This is another smoothie recipe I have created.

Banana Melon Smoothie

1.5 cups milk (dairy, soy, or almond)
0.25 apple
0.5 banana
1 slice of melon
1 teaspoon (5ml) ground chia seeds
1 teaspoon (5ml) ground flax seeds/linseeds
3 teaspoons (15ml) vanilla protein powder

The finished product is slightly orange and smells of melons.  It is quite liquid in consistency and this can easily be altered with the addition of more fruit or less milk at the start.

I devoured this one before I had a chance to take a picture.  I was ravenous and it was delicious.

xoxo

Foxy

Strawberry Banana Smoothie Recipe

I love a fruity smoothie after a long workout.

I have been experimenting for months with different fruit combinations and want to share my favourites here.

I recommend preparing (peeling and chopping) all fruit in advance and freezing in zip-seal freezer bags.  It's helpful to freeze fruit separately so that it's easy to combine different fruits depending on what you're adding to the smoothie.

I make all my smoothies in a standard blender.  No other special equipment is necessary.

Strawberry Banana Smoothie

1.5 cups milk (dairy, soy or almond milk - this is dependent on your preference)
0.5 banana
3 strawberries
1 teaspoon (5ml) ground chia seeds
1 teaspoon (5ml) ground flax seeds/linseeds
3 teaspoons (15ml) vanilla protein powder

The consistency is quite liquid and easy to pour.  If you would like a thicker smoothie, add more fruit or pour less milk into the blender when you start.

 

 

xoxo

 

Foxy

Workout Fri 9 Jan 2015

Today I got to the gym later than intended, and this meant the gym was a bit quieter, so my timing was pretty good.

Today was lower body day and my programme was as follows:

1.  Elliptical trainer - 10 mins - 0.73km (decided to go a bit slower on the warm-up today - didn't want to exhaust my legs too quickly)

2.  Leg extension - 3 x 12 - 10 kg

3.  Lying leg curl - 3 x 12 - 15 kg

4.  Seated calf raise 3 x 12 - 30 kg

5.  Stiff-leg deadlift - 3 x 12 - 15 kg

6.  Seated leg press - 3 x 12 - 37.5 kg

7.  Back extensions - 3 x 8 - no weight (clenched my glute muscles while doing this one so it altered the exercise a bit)

8.  Standing oblique crunch (with a kettlebell) - 3 x 12 - 6 kg

9.  Crunches (with a kettlebell) - 3 x 12 - 6 kg

I think today's workout went well - I felt a bit stronger than I did yesterday.  I tested myself with the amount of weight I put on the barbell when doing my deadlifts.  Last time I did deadlifts I put 12.5 kg on the bar, so this was an improvement.  I felt I could go a bit heavier, but I wanted to focus on my form and keep that steady while flexing the correct muscles.

xoxo

Foxy

Workout Thurs 8 Jan 2015

I intend to make the content of this blog varied and thus interesting.  As part of my fitness journey, it's important to keep track of my activities.  Therefore, I want to use this blog to document my workouts and track my progress.

To make my records easier to read, my notation is as follows:
Example: Barbell curl - 3 x 12 - 10 kg
Explanation: Exercise - # of sets x # of reps - # of kilograms

Today was upper body and my programme was as follows:

1.  Elliptical trainer - 10 mins - 1.06 km

2.  Bench press - 3 x 12 - 10 kg

3.  Bent-over barbell row - 3 x 12 - 15 kg

4.  Barbell curl - 3 x 12 - 10 kg

5.  Underhand cable pulldown (done on lat pulldown machine) - 3 x 12 - 22.5 kg

6.  Triceps pushdown - 3 x 12 - 25 kg

7.  Seated triceps extension - 3 x 12 - 4 kg

8.  Seated cable row (also called "low row") - 3 x 12 - 22.5 kg

Today was my first weights session of the year.  I have been recovering from the flu as well as the festive season.  My last training session was on 24 December, and so I have been away from the weights for just over 2 weeks.

I felt that I was a bit weaker today and didn't feel as much power as I usually do.  My personal best on a bench press is 15 kg, but I didn't feel that I could make 3 sets at 15 kg.  I put this down to my lack of training over the last 2 weeks.

It was a good start to the year's training.  Tomorrow is leg day.

xoxo

Foxy