Fitness, Education and Scuba Diving: August 2013

Background

The continuing quest to get as fit as I possibly can at the age of 41!
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Attempting to Regain my Fitness at 40!

The background story for this latest quest to raise my fitness level lies is the fact that I've turned 40.
Being a Physical Education Teacher and having been around sports and fitness most of my life I believe I have an excellent understanding of how to gain and regain fitness in a short time period.
That is what this page of my blog 'Fitness' will be about, a diary of my quest to get back my personal fitness after a hiatus from hard aerobic training of about 4 years!
In this return to regaining my fitness as quickly as possible I have set myself a number of rules which I will try to follow and nodoubt break along the way.

The first rule is, if you want quick results you need to get out on the road!
Easier said than done... So rather than smash my untrained joints up, I have started the roadwork slowly... doing a day in the gym, in-between the joint jarring roadwork!
The second rule is, don't get involved in long boring sessions!
The plan is to keep up the intensity and drop the hours...
Finally the third rule is, change the routen everyday(ish)!
I've discovered I'm much more motivated if I take 10 minutes and use my underpinning knowledge of what I require for that day and plan a whole new route and workout.
It should be noted that rule number three, the need to create new workouts on a daily bases... my weights routen does not change so much. In this case after being around weights for over thirty years, I believe I have the perfect short, sharp routen that works for me.
Please note, the days may not necessary run consecutively over time, where possible, I have included the date, but generally I try not to schedule days off and take them whenever it is not possible to get out on the road or into the gym.

Thursday, 29 August 2013

Day 81 (August 29)

Gym

Wide Grip Chins 4x8 supersetted with
Machine rear delts 6x12
Dips 4x15
Tricep Hammer Machine 5x12

25mins Elliptical Trainer

Day 80 (August 28)

Roadwork - Kettle Bell

Ran 4.5km (hard work)
Kettle Bell Workout

12kg kettle-bell

Front swings x20

Right Snatches x10

Right KB Squats x10

Left Snatches x10

Left KB Squats x10

High plank, press-up with row (right arm) x10

High plank, press-up with row (left arm) x10

Figure of 8 with Maui Thai elbow twist x20

Chest press into sit-up with KB held high (right arm) x10

Chest press into sit-up with KB held high (left arm) x10

2 Sets

Tuesday, 27 August 2013

Day 79 (August 27)

Roadwork

4.5km Run

Not so great, but legs felt like lead - it had been a long day at school!

Need to get back into running!

Monday, 26 August 2013

Day 78 (August 26)

Gym

Kip ups - mad attempt at many

20kg workout

Jump squats x12

Hammer, press, extensions x 12

Upright rows x12

Rows x12

Front laterals to overhead x12

Sit-ups and press x12

3sets

Elliptical cross trainer 30mins

Day 77 (August 24)

Gym

Wide grip chins 4x10 supersetted with

Machine rear delts 4x12

Machine press 4x12-5 (negatives) supersetted with

Machine laterals 4x12

Machine curls 4x12 supersetted with

Machine triceps 4x12

DB shrugs 4x12

DB curls 4x12-8

20kg plate hammer-press-extensions 4x12

Abs

Thursday, 22 August 2013

Day 76 (August 22)

Kettle-bell workout

12kg kettle-bell

Front swings x20

Right Snatches x15

Right KB Lunges (KB held above head (right hand) x10

Left Snatches x15

Left KB Lunges x10

High plank, press-up with row (right arm) x10

High plank, press-up with row (left arm) x10

Figure of 8 with Maui Thai elbow twist x20

Chest press into sit-up with KB held high (right arm) x10

Chest press into sit-up with KB held high (left arm) x10

Three Sets Total

Wednesday, 21 August 2013

Day 75 (August 21)

Roadwork

26mins jog

374 calories

Hr avg 155

Hr max 174

Day 74 (August 20)

Gym Day

20kg Plate Workout

Wide grip chins

Jump squats

Hammer, press, extensions

Rows

Twists

Chest press, sit-ups

4 Sets

30mins Elliptical Cross Trainer 30mins

Monday, 19 August 2013

Day 73 (August 18)

Gym

Mix and Match

Wide grip chins 4x10

Close grip chins 4x6 supersetted with

DB shrugs 4x12

Dips 4x12 supersetted with

Hammer triceps machine 4x20

20kg plate Hammer, press, extensions 4x12

Elliptical trainer 30mins

Day 72 (August 17)

Kettle-bell workout

12kg kettle-bell

Front swings x20

Right Snatches x10

Right KB Lunges (KB held above head (right hand) x10

Left Snatches x10

Left KB Lunges x10

High plank, press-up with row (right arm) x10

High plank, press-up with row (left arm) x10

Figure of 8 with Maui Thai elbow twist x20

Chest press into sit-up with KB held high (right arm) x10

Chest press into sit-up with KB held high (left arm) x10

Two & a Half Sets Total

Thursday, 15 August 2013

Gym

Back & Biceps

Wide grip chins 5x10-8
Close grip chins 4x8-6-12-12 (last 2 sets assisted)
DB curls 5x20-12
Barbell 21s x2

Elliptical trainer 15mins

Day 70 (August 14)

Gym

Shoulders, Chest & Triceps

Seated machine presses 5x12-2
DB laterals 5x12
DB shrugs 5x12-10
Machine rear delts 4x12
Dips 5x15
Continuos one-arm cable pushdowns 4x12-10

Elliptical cross trainer 15mins

Tuesday, 13 August 2013

Day 69 (August 12th)

Gym

Back & Biceps

Wide grip chins 5x10-8
Close grip chins 4x8-6-12-12 (last 2 sets assisted)
DB curls 5x20-12
Barbell 21s x2

Elliptical trainer 30mins

Sunday, 11 August 2013

Day 68 (August 11th)

Gym

20kg Plate Whole Body Workout

Squats x15

Hammer - Press - Extensions x15

Rows x15

Twists x15

Chest press into a sit-up - plate held high x10 (that was hard!)

4 Sets total

Elliptical cross trainer 30mins

Saturday, 10 August 2013

Gym

Shoulders, Chest & Triceps

Seated machine presses 5x12-2
DB laterals 5x12
DB shrugs 5x12-10
Machine rear delts 4x12
Dips 5x15
Continuos one-arm cable pushdowns 4x12-10
20kg disc - hammer, press, extensions 4x12

Elliptical cross trainer 30mins

DAy 66 (August 9th)

Gym

Back & Biceps - Celebrity Fitness PIM 2

Wide grip chins 5x10
Close grip chins 4x8-6
EZ curls 5x12-10
DB continuos concentration curls 4x12-6
Abs - Machine crunches 4x12
Abs - Leg raises (seated) 4x12

Elliptical cross trainer 30mins

Thursday, 8 August 2013

Day 65 (August 8th)

Home Workout

National Holiday - Gym closed and missed my run...

12 Rounds of push-ups, lunges, burpees, crunches, jumping jacks and sprawls.

# of reps per round:

1st - 12

2nd - 11

3rd - 10

4th - 09

5th - 08

6th - 07

7th - 06

8th - 05

9th - 04

10th - 03
11th - 02
12th - 12

Hard Work!

Day 64 (August 6th)

Gym

Back & Biceps

Wide grip chins 5x15

Close grip chins 4x8

DB curls 5x12-10

Continuous concentration curls 4x12-12-10-8

Elliptical cross trainer 30mins

Monday, 5 August 2013

Day 63 (August 5th)

Gym - 1st workout at Celebrity Fitness, Bintaro, Jakarta

Shoulders, Chest & Triceps

Seated machine military press 5x12-2
DB seated laterals 5x12
Seated rear delts 5x12
Barbell shrugs 5x8-10
Dips 5x15
Seated machine extensions (one arm) 4x12
Cable single arm pushdowns (continuous) 4x12
20kg disc - hammer, press, french press 3x12