Gym training : HIIT & resistance

24 Feb

Another day, another session in the gym 💪 Slightly frustrated my HIIT session didn't go as well as Monday's, however you can't expect to beat your times every visit to the gym. You need to listen to your body, and respond to it with due care. I've felt strangely exhausted this week – I think I've been fighting off office germs that seem to be knocking colleagues out one by one! – and so despite not being able to keep to the pace I managed Monday, I did push myself in my resistance training. Gym Training Saturday 24th Feb: HIIT session on the bike – 45 seconds high, 60 seconds moderate x 14 @ 3.5 resistance – total distance 12, 772m with an average split of 1:55.2 Followed up with a cheeky little resistance session – Kettlebell swing 10kg x 10 reps x 4 sets – Dumbell overhead press 5kg x 10 reps x 4 sets – Lateral shoulder raise 3kg x 10 reps x 3 sets – Press-up on a double-height step 10 reps x 3 sets – Plank 45s x 3 reps x 2 sets – Lat pull down close grip 27.5kg x 10 reps x 3 sets – Wide grip hang for 30 seconds x 3 reps – Close grip hanging leg ups 10 reps x 3 sets #musclebuilding #fitness #workout #trainingplan #cardio #resistance #gymsession

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HIIT session

  • Wattbike pro – 45 seconds high, 60 seconds moderate x 14 @ 3.5 resistance – total distance 12,722m with an average split of 1:55.2

 

Cheeky little resistance session

  • kettlebell swing 10kg x 10 reps x 4 sets
  • Dumbell overhead press 5kg x 10 reps x 4 sets
  • lateral shoulder raise 3kg x 10 reps x 3 sets
  • lat pull down close-grip 27.5kg x 10 reps x 3 sets
  • press-up on double-height step 10 reps x 3 sets
  • wide grip hand for 30 seconds x 3 reps
  • close grip hanging leg ups 10 reps x 3 sets
  • planks of 45 seconds with 30 second rest x 3 reps x 2 sets
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Not your usual food delivery to work…

24 Feb

Of all my online purchases over the years, this probably caused the most entertaining discussion in my office! Having a large box arrive at work with bottles of egg whites had everyone puzzled. 'what could you possibly need that for?'… 'where do all the yolks go?' Egg whites are a great source of natural protein, and contain no fat or cholesterol. However don't fear the yolk! The yolk contains all the good nutrients; b & d vitamins and iron. Making omlettes and pancakes with one full egg, and three whites can increase your protein intake and fill you up, without increasing the cholesterol or fat. Subsequently, buying bottles of egg whites saves cracking eggs, only to then throw away the yolk. (Unless you fancy making lots of creme brulees with all the extra yolks 😋) #thosewhotrain #ifyouliftitthegainswillcome #protein #bulkpowders #activefoods #eggwhites #bottledeggs #healthyeating #fitness #eatwell #trainhard #behappy #eatwelltrainhardbehappy

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Climbing session

22 Feb

Had a good three hour session this evening down at the climbing centre with my climbing buddies.

I’m very fortunate that when I took the beginners’ class for climbing, I was in a group with really lovely people. We spent 6 hours over 2 nights learning to climb together, and since then we all regularly climb with each other, and provide encouragement and support.

We also sometimes stop for cake and coffee. But only at the weekends! 😉

Gym training : HIIT & resistance

20 Feb

5 years ago I was a regular gym goer, hitting the weights 5 times a week, but things change! Since then I've cycled through on and off phases – with my last on phase being well over a couple of months ago, and even then it was early days of getting back into fitness. This means I'm leaving my ego at the door! There's a little sadness in admitting I need to lower the intensity of my training until I'm back to a level of fitness that's suitable, but with that comes the satisfaction of seeing improvements much quicker to start with – so it's not all bad! So as a first log, here's last night's workout: HIIT session on the bike – 45 seconds high, 60 seconds moderate x 14 – total distance 13,015m with an average split of 1:53.2 Followed up with a cheeky little resistance session – lat pull down 25kg x 10 reps x 3 sets – bicep curl 4kg dumbells x 10 reps x 3 sets – lunges with 7kg dumbells x 10 reps x 3 sets – squats with 7kg dumbells x 10 reps x 3 sets – planks of 45 seconds with 30 second rest x 3 reps x 2 sets #musclebuilding #fitness #workout #trainingplan #cardio #resistance #gymsession

A post shared by Charlotte Edwards (@trainhardeatwellbehappy) on

HIIT session

  • Wattbike pro – 45 seconds high, 60 seconds moderate x 14 – total distance 13,015m with an average split of 1:53.2

 

Cheeky little resistance session

  • lat pull down 25kg x 10 reps x 3 sets
  • bicep curl 4kg dumbells x 10 reps x 3 sets
  • lunges with 7kg dumbells x 10 reps x 3 sets
  • squats with 7kg dumbells x 10 reps x 3 sets
  • planks of 45 seconds with 30 second rest x 3 reps x 2 sets

 

It has begun…

19 Feb

It’s been far to long.

17 Feb

My last post was September 8th 2013. It’s now February 17th 2018, and a lot has changed in those four and a half years!

It’s about time I kicked this off again.

As I said in my Instagram post on Friday …

We all have to start somewhere… For me, getting back into fitness is always frustrating. There are times in life when I fall out of love with my training, and in the last 3 years I've struggled to get myself motivated and back to where I was when I was rowing. The frustration is that I know what I'm capable of and so when it comes to restarting, it almost always involves starting further back than I'd like to admit to myself. It's been a couple of months since I last hit the gym (shhhh, don't tell Joe!), but for the last 6 weeks I've been regularly climbing and pushing myself in new ways. I expected my fitness to have dropped to where I was before I started the #90daysssplan in October, however I was pleasantly surprised this evening when I took on my usual #HIIT workout on the bike, and followed it up with weights after. I'm even more happy with myself that I was able to manage 3 sets of hanging leg raises at the end of my workout, without falling from the bar! Turns out my grip has improved since climbing, and I have some lats at last! As annoying as it is, it's also nice to see I've got lots to improve on!!! There's far more swinging going on in this video than I'd like, but it's something I can work on – and it was right at the end of an hour workout, so my body was rinsed! Get those headphones on, your jam pumping and get those goals! #fitness #fitnessgoals #workout #gym #weights #hanginglegraises #focus #determination #climbandconquer #youonlyhaveyourselftoblame #fitspo #goals #gettingmyjamoninthegym #climbing #bouldering

A post shared by Charlotte Edwards (@charlottelouiseedwards) on

I’ve had many ups and downs over the last four and a half years, and as a result I simply fell out of love with my fitness.

But with those events in life over the last couple of years – coupled with many reminders that life is too short – I’ve decided it’s about time to show myself a little love again, and focus on what I know I enjoy.

I just need to find enough reminders for myself to get me back there.

So here goes. I’m back.

Train Hard : Sunday lunch session

8 Sep

Broke ten minutes today with my 2.5km jog on the treadmill with a time of 9.58 – was feeling rather pleased with that. I’ve shaved off over a minute in a week!

Train hard evening session

2 Sep

Cardio

Treadmill run:

11.07  minutes – 2.5km

Building from 12km/h up to 16.5km/h, followed by a 2 minute cool down at 6.5km/h

Peak heart rate – 198bpm

Recovery time – 3 minutes

Recovery heart rate – 198-172 / 10 = 2.6 – needs some work sadly!

 

Weights

Shoulder press resistance machine:

9kg x 10 x 3 sets

Leg press resistance machine:

79kg x 10 x 3 sets

Lat pull down:

32kg x 10 x 2 sets

33.1kg x 5

34.2 x 5

Converging chest press resistance machine:

11kg x 10

18kg x 10 x 2 sets

Train as you mean to go on …

24 Aug

So, I got back into the gym today!

It’s been quite a while since I hit a gym (aside from TRC’s gym, of course – although that’s been a couple of weeks too!)

 

Cardio

Treadmill run:

11.12 minutes – 2.5km

Building from 10km/h up to 16km/h, followed by a 2 minute cool down at 6.5km/h

 

Row:

9.13 minutes – 2012m

2.16.6 avg/500m

18spm avg

Weights

Tricep pressdown with cable:

10.2kg x 10 (reps)

7.9kg x 10

5kg x 10

 

Shoulder press resistance machine:

4.5kg x 10

9kg x 10

14kg x 3

 

Leg press resistance machine:

59kg x 10

66kg x 10

73kg x 10

79kg x 10

 

Bent over row with dumbells:

10kg x 20

 

Bench press with dumbells:

8kg x 20

 

– I have to admit, I left the gym feeling rather smug after seeing a guy’s jaw drop whilst I used the leg press – each time I increased the weight he looked rather surprised!

Despite not having lifted weights for a couple of months, I feel like I can carry on not far from where I left off. Although I’ll be honest, the erging didn’t feel as easy as it has before – however I didn’t have the best shoes on for it, and found myself pushing with my heels instead of my toes – nowhere near as effective.

Next gym session I shall push for 5km as we are now entering winter season, and so we’re back to long, long erg sessions!

Train Hard, Rest Easy and Party like the Season’s Over!

26 Jul

I apologise for having been AWOL for a couple of weeks since the big race – but I haven’t gone, I’m still here – I’ve not retired early! I raced last weekend at Molesey Regatta, and am very much looking forward to the last couple of regattas before the season finishes for the summer.

You may have spotted I’ve been busy with the uploads to my instagram, and since Women’s Henley I’ve had a couple of weeks off to relax and catch-up with friends that I haven’t seen since October 2012, and make the most of the amazing weather we have recently been spoilt with!

Tonight is the End of Season party at the club – despite there still being a further two regattas in the novice race calendar! – but this weekend I have some spare time, and will update this page with the latest goings-on from South West London.

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