johnp training log

[johnp]

I'm presently 5 ft 6 and weigh 11st 2 lbs

Starting tomorrow I'm going to get my self seriously fit, going to gym as much as I can and eating properly.

I aim to go every day during the week and, depending on work, one day at the weekend.

The plan is on Mon-Wed-Fri I do my running/leg work with Tuesday and Thursday being the days i do weights.

Tomorrow-

-10 minutes on treadmill to warm up
-Stretch
-Run 5k on treadmill trying to beat my time from last week of 39.34
-Calf raises holding 10kg dumbells - 4x20
-Machines in the gym that exercise legs, i can't remember their names but I'll do 3x20 on each machine.
-Squats - 3x20

-Sit ups and crunches on Swiss ball
-Stretch and finish

Eating tomorrow-

-Breakfast
Toast, cup of tea with tiny bit of milk, eat banana while cooking my porridge

-Lunch
Turkey sandwich

-Snack
A pear

-Dinner
Chicken dish

[johnp]

Just back in from the gym -

Did the 5k in 38.31 so knocked a minute if my time - tiny improvement on last week.

The leg machines I use are called - Leg Extension, Leg Press and hip abductor. I did 3x10 on each machine on the highest weight I could.

Also doing the squats, I used the barbell loaded with 37kg and did 3x10 reps.

Tomorrow - I'm going to work on my upper body.

I have a pull up bar on my door so as soon as I get up I'll do 3x10 of them

-Press ups 3x20 - Sit ups/crunches- 3x20 of each

-Head to gym use free weights.

I have routine but I don't know the names of the excercises- will find them out.

[johnp]

Tomorrow i start for real!!!

[johnp]

Haven't been in the gym for ages but i'm now down to 10st 11. gonna get exams out the way then hit the gym!

[johnp]

Playing football on Monday night, which will hopefully become a regular thing, and stepping up boxing training to twice a week starting from this week. This will be added to morning runs and weight training 3 times a week.

Now sitting at 10st 7, getting there, slowly but I AM getting there!!

[johnp]

Plan for tomorrow -

7 AM - up for 5k run
1 PM - going for a swim
6 PM - weights
9 PM - play football

Meals for tomorrow -
Before Run - Banana and water
Breakfast - Weetabix and Orange Juice, pear.
Snack - After swimming- a protein shake
Lunch - Turkey Sandwich
Snack - Raisins
Dinner - Probably a pizza, not too good but I'm getting it for free so :D
Snack - Before football - apple, banana

[johnp]

The missus joined a gym last week and I saw it had punch bags a speed ball so I signed up a 6 week membership.

I spoke to one of the instructors there and he's written out a programme for me designed to put on muscle, reducing my body fat(23%) and making me more physically fit.

Playing football at least once a week, boxing training at least one a week plus the new programme 3 times a week should see my make some progress.

Now into week 2 and feeling better for it, have noticed my arms and chest getting bigger, my gut getting smaller.

Still struggling with the running but results on the treadmill and cross trainer show I'm making small improvements.

[johnp]

The programme the fitness instructor made up is-

Cardio

Warm up - Bike 5 minutes - get heart rate up to 140bpm

Stretch

Rowing machine - 5 minutes 100m at 30 rows per minute
200m at 40 rows per minute

Aiming to get to 1000m in five minutes - today I did 980M so I'm on course.

Treadmill - 10 mins - resistance 2 - 0.10 of a mile at speed 5.5
0.20 of a mile at speed 6.5

Aiming to get 1 mile in 10 minutes.

Cross Trainer - 10 minutes - 2 minutes going forward

- 2 minutes going backwards

Aiming for around 160 strides per minute

[johnp]

Weights

Bench Press - 30kg 3x12
Lateral Pulldowns - 65 lbs 3x12
Shoulder Press - 20lbs maybe 3x12
Bicep Curl - 25lbs 3x12
Tricep Pulldown - 25lbs 3x12

Going well.

Do this on Mondays, Wednesdays and Fridays.

Football on Monday nights, boxing training on Tuesdays and Thursdays.

[QuestionKid7]

Weights

Bench Press - 30kg 3x12
Lateral Pulldowns - 65 kg 3x12
Shoulder Press - 20lbs maybe 3x12
Bicep Curl - 25lbs 3x12
Tricep Pulldown - 55kgs 3x12

Going well.

Do this on Mondays, Wednesdays and Fridays.

Football on Monday nights, boxing training on Tuesdays and Thursdays.


Great job man, keep at it!

Where is your lower body workout for the weights though?

[johnp]

Doing 10 mins on treadmill with interval running and 10 mins on treadmill added to using the leg press machine and the football and boxing.

Think the instructor is gonna change my programme in a week so it'll probably include more weights for my lower body then.

[johnp]

Due to being skint i had to chuck the gym but i did a 10k today and did in just over an hour!

[johnp]

Time was 107.27

Signed up for another one at the end of September, can't wait to smash this time!!