Lazy's progress journal

[Lazylifter]

This is the first time I've done a progress journal online!

I'l start with where I'm coming from.
I had a very lazy summer 2008 put on a bit too much fat. I did a lot of drinking and eating out and very little excercise.
So just before Xmas I joined a local gym.

185cm and currently about 83kg
Waist to hips = 0.8

GOALS
I'm not so bothered about losing weight but I would like to get rid of some fat
Chin ups (can't do them)
Triceps (definitely some improvement needed there)
Posture (I get a very sore neck cos I'm tall just from Driving and using a laptop so I hope if I make my back stronger it will help)
Most of all I want go to the gym AT LEAST four times a week for the next six months.

I have never been able to stick at serious cardio, running or classes. I am just too LAZY and I get bored. So my exercise revolves around weights.

Typical Routine:

DAY ONE
Legs Abductor and Adductor Machines 40-60kg 3x8 for each
Leg raise and curl Machines
Squat Machine 3x10
Upright row 3x8 24kg
Row 3x8 6kg
One sided bent over row 20kg

DAY TWO
Rest

DAY THREE
Shoulder Press 3x8 30kg
Tricep machine 3x8 8kg
Lying tricept extension 3x8 8kg
Bicep Curls 20kg
Front Raises or Lateral Flys 8kg
Bench press or flys (incline)

DAY 4
20-40min Cardio

DAY 5
1HR Badminton


SO if anyone has any hints, tips or surgestions... I'm all ears!

[stikfigure]

hey congrats for starting a journal - can't wait to see the progression. it can be very motivating/comforting for the rest of us.

[Lazylifter]

Thanks Stikfigure.

Well today I know I won't get to the gym as I'm going out later but really feel like doing some weights.
I've got the day off so I dusted off my barbell at home.

I've done:

2x8 shoulder press 10kg
2x8 Bent over rows 10kg
3x10 Squats 10kg
2x6Jumping Lunges (never done these before just read about them.)
Over head tricep extensions 2.3 kg each hand, then 10kg barbell to fail.

Being my true lazy self I didn't bother to add more weights onto the barbell so I didn't really push myself. Hoping tomorow I can hit the gym and do some serious stuff.

[5kgLifter]

Originally Posted by Lazylifter

Thanks Stikfigure.

I've got the day off so I dusted off my barbell at home.

Great journal so far, as Stikfigure says, it will be motivating to others too. It took me quite a while before starting one, and I'm pleased I did, because I can look back at progress points, and at areas where things were all over the place until I got settled in to a routine...and how I've chopped and changed it to suit my current needs etc.

I liked the feminine touch, of dusting off the barbell, that's classic

[Lazylifter]

Ok didn't think I'd pushed myself that much on Monday but this morning OMG very sore in the glutes. Just goes to show the squat machine has nothing on proper squats.

Anyway, today 4x15min walking spread out.

Shoulder press 3x8 33kg
Bench press 3x10 8kg Dumb bells
Lying tricep extentions 3x86kg
Bicep curls 2x8 8kg 1rep 10kg

Bit dissapointed with weights, wanted to really push myself but obviously not recovered from yesterday.
Not very good on the diet either as its PANCAKE DAY

Def need rest day tomorow

[Lazylifter]

Think I need a second rest day
I'm not as sore today but muscles feel quite weak still so I'l stay away from the Gym.
Seeing the vissible results though especially in the shoulders and my work trousers are slipping down a bit (rather than straining at the zip!).

[Lazylifter]

Friday (Weights Day )

5min warm up running machine

Abduction machine 61kg 3x10
Adduction machine 61kg 3x10reps
(good job I managed the same weight on both cos I can never remember which is which )
Front arm raises 6kg 2x8
Rows 8kg 3x8
Tricep pull downs one handed(couldn't find the grip for two handed) 8kg
3x8
Few Bicep curls 10kg 2x5

I did try a chin up when the gym was quiet, I can dangle from the bar and lift myself a few inches. I was really pleased with that but still a long way off a full chin up.

Breakthrough on the problems I've been having with my neck. I've stopped using the laptop. I'm using the PC which is really sloooooooooooooowwwwwww. BUT MY NECK IS 90%BETTER
Just Driving that was still a making it hurt i'm gonna try to have a look at that today.

[Lazylifter]

Cardio Day Today

15 min running machine.
10 min X trainer

Couldn't resist trying to perfect the tricep pull downs
2x8 3kg each arm

Also my otherhalf put some more RAM on the pc so its a lot faster now.

[Lazylifter]

1 HR of Badminton today.

Also I think I'm gonna try driving with a small cushion behind my back, someone said this might help with my sore neck.

[Lazylifter]

Back and Chest Today

Bench press two 8kg DBs 3x8reps
Shoulder press 23kg 3x8
Upright row 13kg
Bent over row 10kg DB's 3x8

Leg raises during rest periods

Feeling great today, would have done more but the men were hogging the Bench (well just using it really).

My Neck feels loads better today, I am driving the car with a small cushion behing my lower back it helps but makes me feel like an old woman cos I now have a cushion in my car! LOL