Well not much actual weight loss this week and with only one week to go I dont think that under 80kg is acheivable. I did ride my bike to work twice this week and I have a sneaky sussuspicion that I have been putting on muscle mass as well as losing fat.
Anyway here is my results for week 12:
Weight: 82.8 kg)which is a total of 16.4 kg since starting
Waist: 91.5 (-0.0cm) a total of -34.5m since starting
Hips: 115cm (-2.0cm) a total of -12.2cm
Upper Thigh: 58cm
Lower Thigh: 47cm
Fat %: 33.9%
Saturday, November 24, 2012
Thursday, November 22, 2012
Riding to work
Three months ago I would have never even thought about riding my bike to work. The distance would have killed me - I don't think I could have made it. as of today, I have ridden to work three times and I really enjoyed it.
Many years ago (when I was younger and fitter) I used to ride my bike to work at Manuka via the Monaro Hwy - a distance of 18.2km (according to google maps) which used to take me around an hour. I did it then because I didn't have a car and public transport was actually longer - yes it was quick to ride my bike then catch a bus. In those days, my husband would pick me up in the afternoon so I only had to get to work.
Riding my bike to work now means that I also have to ride home (or catch a bus with a bike rack on it) and I really like riding it. The distance from Theodore to Woden is around 16km and takes me 45 minutes. I find it really clears the cobwebs out of my mind and I get to work feeling clear headed. There are only two major hills - coming out of Erindale up Erindale Drive and coming up Athllon Drive. On the ride to work, the section through Gowrie is probably the most tedious as its a gradual incline all the way, but conversely it's great coming home as you can really pick up speed through that section. On the way home, getting past Mawson is painful but as soon as you get to Erindale it's all downhill until you get to Calwell.
When I finish at the gym I will be replacing the gym work with riding my bike to work 3 - 4 times a week. I save on Petrol ($50 a week) and parking fees ($45 per week) and gym fees. Win all round really.
Many years ago (when I was younger and fitter) I used to ride my bike to work at Manuka via the Monaro Hwy - a distance of 18.2km (according to google maps) which used to take me around an hour. I did it then because I didn't have a car and public transport was actually longer - yes it was quick to ride my bike then catch a bus. In those days, my husband would pick me up in the afternoon so I only had to get to work.
Riding my bike to work now means that I also have to ride home (or catch a bus with a bike rack on it) and I really like riding it. The distance from Theodore to Woden is around 16km and takes me 45 minutes. I find it really clears the cobwebs out of my mind and I get to work feeling clear headed. There are only two major hills - coming out of Erindale up Erindale Drive and coming up Athllon Drive. On the ride to work, the section through Gowrie is probably the most tedious as its a gradual incline all the way, but conversely it's great coming home as you can really pick up speed through that section. On the way home, getting past Mawson is painful but as soon as you get to Erindale it's all downhill until you get to Calwell.
When I finish at the gym I will be replacing the gym work with riding my bike to work 3 - 4 times a week. I save on Petrol ($50 a week) and parking fees ($45 per week) and gym fees. Win all round really.
 |
| My Bike route |
Saturday, November 17, 2012
Results for Week 11
What a week!!! I'm being pushed hard at the gym as they know that I only have 2 more weeks to go. I also did the unbelievable and rode my bike to work on Thursday (that Theodore to Woden - 16kms each way). I was impressed that I managed to get there in 44 minutes in the morning and 55 minutes home in the afternoon - mind you, I had to content with three phone calls on my way hme so I had to stop to take them.
My results for week 11:
My results for week 11:
Weight: 83.0 kg (-3.3
kg)
which is a total of 16.2 kg since starting
which is a total of 16.2 kg since starting
Waist: 92.5cm (-0.0cm)
a total of -33.5cm since starting
Hips: 117.0cm (-0.0cm) a total of
-10.2cm
Upper Thigh: 59cm
(-0.0cm) a total of 0.00cm
Lower Thigh: 45 (-0.0cm) a total of
-0.0cm
Fat Percentage:
34.4% (-0.4%)
which equals 28.552 kg (-1.6544
kg fat)
which is a total of - 9.4 % or 14.573 kg of fat since starting
which is a total of - 9.4 % or 14.573 kg of fat since starting
Tuesday, November 13, 2012
Day 5 of new routine (and week 10 results)
Day five of my new routine is a bit of everything - mainly a cardio sort of day.
Rower - 1km, 15 sec break, then 500mts
Stretching
Boxing circuit
Group 1 - repeated twice - this is a timed circuit so I have to try and beat the last time
15 Man Eaters (burpees with lunges)
Double overhead lunges with 5 kg plate
Treadmill - 5% incline, 300mts
Bike - lvl 15, 700mts
Cross trainer - level 18, reverse, 600mts
then:
Recumbant bike - Constant watts, 5 minutes
The first time I did the timed circuit it took me 9mins 22sec. The last time I did it on Saturday it took 7 minutes :)
My weight loss last week was 0.3kg- so I'm down to 86.3kg, with a fat percentage of 34.7%. No measurements this week. and I have only 3 weeks to go.........
Rower - 1km, 15 sec break, then 500mts
Stretching
Boxing circuit
Group 1 - repeated twice - this is a timed circuit so I have to try and beat the last time
15 Man Eaters (burpees with lunges)
Double overhead lunges with 5 kg plate
Treadmill - 5% incline, 300mts
Bike - lvl 15, 700mts
Cross trainer - level 18, reverse, 600mts
then:
Recumbant bike - Constant watts, 5 minutes
The first time I did the timed circuit it took me 9mins 22sec. The last time I did it on Saturday it took 7 minutes :)
My weight loss last week was 0.3kg- so I'm down to 86.3kg, with a fat percentage of 34.7%. No measurements this week. and I have only 3 weeks to go.........
Saturday, November 10, 2012
This week and New Routine - Day 4
The last week has been a little more difficult for the whole weight loss / going to the gym thing. With Melbourne Cup, two mornings teas at work to farewell colleagues and then missing two days training due to headaches I have felt a little out of sorts. I also had a couple of bad days where I was emotionally very down missing my beautiful daughter who passed away 2 1/2 years ago. I didn't even weigh or measure myself today as I was just so flat.
Anyhow my new routine is off to a good start. There has been a few adjustments as my right knee seems to have developed a 'click' when under strain (no lunges for me) and some of the sit-up type things have been modified due to the fact I had a Ceasarean section 8 months ago and they had to literally sew my abdominal muscles back together.
Day 4 routine is mainly a biceps and cardio type workout the goes as follows:
Bike - Constant watts for 5 minutes
Stretching
Group 1 - repeated 3 times
Dumbbell burpees with push up - 10 reps
Alternate arm press, 7.5 kg - 25 reps
Then:
Treadmill, 15% for 5 mins (5.5km/h)
Treadmill, 5% for 5 mins (7.5km/h)
Treadmill, 0% for 5 mins (9.0km/h)
Group 2 - repeated twice
Crosstrainer, Lvl 6 - 800mts
Bike, lvl 7 - 600mts
Group 3 - repeated 3 times
Rope Overhead bicep extension, 13.5 kg - 25 reps
Dumbbell Punches, 3kg - 1 minute
Then:
Rower - 1km
Decline sit-ups 3 sets of 10
Decline pulses 2 sets of 10
Anyhow my new routine is off to a good start. There has been a few adjustments as my right knee seems to have developed a 'click' when under strain (no lunges for me) and some of the sit-up type things have been modified due to the fact I had a Ceasarean section 8 months ago and they had to literally sew my abdominal muscles back together.
Day 4 routine is mainly a biceps and cardio type workout the goes as follows:
Bike - Constant watts for 5 minutes
Stretching
Group 1 - repeated 3 times
Dumbbell burpees with push up - 10 reps
Alternate arm press, 7.5 kg - 25 reps
Then:
Treadmill, 15% for 5 mins (5.5km/h)
Treadmill, 5% for 5 mins (7.5km/h)
Treadmill, 0% for 5 mins (9.0km/h)
Group 2 - repeated twice
Crosstrainer, Lvl 6 - 800mts
Bike, lvl 7 - 600mts
Group 3 - repeated 3 times
Rope Overhead bicep extension, 13.5 kg - 25 reps
Dumbbell Punches, 3kg - 1 minute
Then:
Rower - 1km
Decline sit-ups 3 sets of 10
Decline pulses 2 sets of 10
Thursday, November 8, 2012
New Routine - day 3
Day 3 is my Legs and shoulders day and the first time I did this last week, my thighs were sore for 4 days. In fact I did this on Wednesday and today (Friday) they still ache, so it must be working the right parts :)
My new routine goes as follows:
Warm up (3 minutes on bike and stretching)
Group 1 - repeated 3 times
Leg Raises - 15kg, 25 reps
Squats (no weight) - 50 times
then:
Bike - 10 minutes 'weight loss' program, level 10
Spin Bike - 4 mins, 20 secs fast, 10 secs slow
Group 2 - repeated 3 times
Above head standing shoulder raises - 5 kg dumbells, 25 reps each arm
Straight punches (boxing bag) - 200
then:
Cross Trainer - 10 mins 'Constant Watts', level 6
3 x Sunrises (Using cable machine hold your arms by your side then move them in front to head level and then twist to other side) - 25 reps each side
My new routine goes as follows:
Warm up (3 minutes on bike and stretching)
Group 1 - repeated 3 times
Leg Raises - 15kg, 25 reps
Squats (no weight) - 50 times
then:
Bike - 10 minutes 'weight loss' program, level 10
Spin Bike - 4 mins, 20 secs fast, 10 secs slow
Group 2 - repeated 3 times
Above head standing shoulder raises - 5 kg dumbells, 25 reps each arm
Straight punches (boxing bag) - 200
then:
Cross Trainer - 10 mins 'Constant Watts', level 6
3 x Sunrises (Using cable machine hold your arms by your side then move them in front to head level and then twist to other side) - 25 reps each side
Tuesday, November 6, 2012
New Routine - Day 1 and 2
Day 1 on my new routine is a 'Back and Biceps' routine. I find the bicep curls and isolation holds make my wrists ache, so I struggle a bit with them.
Warm-up - 3 minutes on bike + stretching
Bike - 3km @ Constant watts 170 (the faster you pedal the easier it is)
Group 1 - Repeated 3 times
Seated Row - 31.5kg, 25 reps
300m static row (that using the rowing machine but not using your legs)
Then:
2.5km on the Cross trainer (takes almost 5 minutes)
Boxing circuit
Group 2 - repeated 3 times
Bicep curls using Cable crossover machine, 6.5kg, 25 reps each arm
Isolation hold, 5kg for 1 minute (hold the weights with your arms at right angles)
Then:
Sit-up - 3 sets of 10 - 15
Sit-up pulses - 3 sets of as many a possible
Day 2 is a cardio day and this one really wears me out!
Bike - 6 minutes, 30secs @ lvl 12 then 30secs @ lvl 6
Stretching
Rower - 2km (takes a little over 9 minutes)
Cross trainer - 9 minutes, Lvl 7, 1 min forwards, 30 secs backwards
Treadmill - 15% incline 500mts @ 5.5km/h (about 6 minutes)
Treadmill - 10% incline 600mts @ 6.2 km/h (about 6 minutes)
Treadmill - 5% incline 700 mts @ 7.2 km/h (about 6 minutes)
Treadmill - 0% Incline 800 mts @ 9.0 km/h (about 5 minutes 30secs)
I can say that by the end of this I am completely flattened. I hope it gets easier the more I do it.
Warm-up - 3 minutes on bike + stretching
Bike - 3km @ Constant watts 170 (the faster you pedal the easier it is)
Group 1 - Repeated 3 times
Seated Row - 31.5kg, 25 reps
300m static row (that using the rowing machine but not using your legs)
Then:
2.5km on the Cross trainer (takes almost 5 minutes)
Boxing circuit
Group 2 - repeated 3 times
Bicep curls using Cable crossover machine, 6.5kg, 25 reps each arm
Isolation hold, 5kg for 1 minute (hold the weights with your arms at right angles)
Then:
Sit-up - 3 sets of 10 - 15
Sit-up pulses - 3 sets of as many a possible
Day 2 is a cardio day and this one really wears me out!
Bike - 6 minutes, 30secs @ lvl 12 then 30secs @ lvl 6
Stretching
Rower - 2km (takes a little over 9 minutes)
Cross trainer - 9 minutes, Lvl 7, 1 min forwards, 30 secs backwards
Treadmill - 15% incline 500mts @ 5.5km/h (about 6 minutes)
Treadmill - 10% incline 600mts @ 6.2 km/h (about 6 minutes)
Treadmill - 5% incline 700 mts @ 7.2 km/h (about 6 minutes)
Treadmill - 0% Incline 800 mts @ 9.0 km/h (about 5 minutes 30secs)
I can say that by the end of this I am completely flattened. I hope it gets easier the more I do it.
Sunday, November 4, 2012
Results for Week 9
New routine this last week as I have hit the dreaded plateau. It was really getting to me, I was the same weight for a week and a half no matter how hard I trained, watched what I was eating etc. My new routine is much harder than the last and I'll write it up for you over this week so you can see what I have been up to. My push to break this plateau fianlly had results on saturday.
So for week 9:
So for week 9:
Weight: 86.8 kg (-0.5 kg)
which is a total of 11.2 kg since starting
which is a total of 11.2 kg since starting
Waist: 92.5cm (-0.5cm) a total of -33.5cm since starting
Hips: 117.0 (-0.0cm) a total of -10.2cm
Upper Thigh: 59. (-0.0cm) a total of -2.7cm
Lower Thigh: 45 (-0.0cm) a total of -0.3cm
Flexed Bicep: 33 (+0.0cm) a total of +0.7cm - not measured
Fat Percentage: 34.8% (-0.2%)
which equals 30.2064 kg (-0.3486 kg fat)
which is a total of - 9 % or 12.9186 kg of fat since starting, about 10% of my initial body weight.
which is a total of - 9 % or 12.9186 kg of fat since starting, about 10% of my initial body weight.
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