Session 8

Completed my 8th session today after I finished work. Felt great during and after the session, really felt like I pushed myself a little further. Definetly getting the fitness buzz back.

Warm Up
5 mins bike

Strength Exercises	Sets	Reps	Weight
Seated Bicep Curls	3	10	16kg
Sat Down Row	3	10	64kg
Shoulder Push Up	3	10
Calf Raises BB	3	10	25kg
Dips	3	10
Chest Flys	3	10	14kg
Back Extension  Exercise Ball Sit Up	3 3	10 12
Side-Side Med Ball	3	12	5kg
Knees up Crunch	3	12	5kg

Plank                                             3               40 second holds

Cool Down
Treadmill Walk                            5 mins            39 cals

Session 7

10/1/2012

Strength Exercises	Sets	Reps	Weight
BB Shoulder Shrugs	3	10	22.5kg
BB Squat	3	10	22.5kg
Seated Bicep Curls	3	10	14kg
Calf Raises BB	3	10	22.5kg
Back Extension	3	10
Dips	3	10
Face Pulls (32kg) Chest Flys (12kg) Exercise Ball Sit Up	3 3 3	10 10 12
Side to Side With Med Ball	3	12	5kg
Knees on Exercise Ball Crunch	3	12

Session 6

Session 6 9/1/2012
Warm up	Light reps with free weights
Strength Exercises	Sets	Reps	Weight
BB Shoulder Shrugs	3	10	20kg
Back Extension	3	10
Calf Raises BB	3	10	20kg
Incline Chest Flys DB	3	10	12kg
Seated Bicep Curls	3	10	14kg
Seated Row	3	10	59kg
Exercise Ball Sit Up	3	12
Side to Side With Med Ball	3	12	5kg
Knee on Exercise Ball Crunch	3	12
Medicine Ball Crunch	3	12	5kg
Cool Down Treadmill Walking	5 Mins

Week 1 Body Measurements

So finished my first week and took my measurements to see if I had improved over the first 5 sessions. Here are the results.

Weight: 14.5 Stone/200lb (-2lb)
Waist: 37" (-1")
Chest: 41" (Same)
Hip: 40" (-1")
Right Arm: 14" (+0.5")
Left Arm: 13.5" (+0.5")
Right Calf: 16.5" (+0.5")
Left Calf: 16" (Same)
Right Thigh: 22" (Same)
Left Thigh: 22.5 (Same)
BMI: 25.7 (Down from 26.3)
Waist to Hip Ratio: 0.93 (Average) (Same)

After the first week I am pretty happy.

I have lost an inch on my waist and hip, I have also added half an inch to my arms which I am also happy with.

I am slightly dissapointed about my chest and lower body measurements. However I will be changing the exercises that I do from now on in order to improve these areas.

Solid start to the new regime and looking forward to this week's sessions.

Progress pictures now up in the 'Progress Pictures' page :)

Session 5 - Taken up a notch

So finished work yesterday night and went straight into the gym. Decided to push myself a little harder and my body felt great during and after! Definetly getting the workout buzz back.

After I finish work today I will be playing sunday League Football then in the evening I will be taking my first week's body measurements. I will also be putting my progress pictures up also.

So here is the session that I did.

Session 5 7/1/2012
Warm up	Light reps with free weights
Strength Exercises	Sets	Reps	Weight
Chest Press BB	3	10	30kg
Straight Leg Up	3	10
Sat Down Row	3	10	55kg
Calf Raises	3	10
Front Raises	3	10	14kg
Step Ups (Bench)	3	10	16kg
Tricep Cable Pullover	3	10	41kg
Knees up Crunch	3	10
Bicep Curls (seated)	3	10	14kg
Elbow to Knee Crunch	3	10
Treadmill - Hill Walking	5 Mins	42 Calories
Cool Down

Rest Day (kind of)

No gym sessions today, however I went to football training which was 90 minutes of running and other drill work.

Wow it was a tough session, but felt great at the end. As i get back training my fitness for football will just get better and better, enjoyed being able to play again.

Only 3 days until my first weigh in and body measurement check, can't wait :)

Session 4

Did a quick session before work today and here is what I did.

Session 4 04/01/2012
Strength Exercises	Sets	Reps	Weight
Chest Press BB	2	12	25kg
Elbow to Knee Crunch	2	12
Dips	2	12
Medicine Ball Crunch	2	12
Shoulder Front Raise	2	12	12kg
Knees up Crunch	2	12
Side Crunch	2	12
Cool Down
Stretches

So todays session was abit rushed.

I had to see my tutor about my Personal Trainer Qualifications that I am in the middle of doing at the moment and only had 45 minutes to get in the gym before I started work.

However to make up for it I cut down my recovery times inbetween sets as well as exercises which upped the intensity alot. Had a big sweat on but enjoyed pushing myself like I used to before I got injured.

Rest day tomorrow but will do some light core exercises in my home gym then will be back in the work gym at the weekend.

I will be adding much more to the blog as I go (don't want to bore people). I am new to blogging but will get the hang of it soon.