Felt great for about 10 minutes this morning, then the stomach cramps came back a little. Bleh. Pushed through, had a nice yogurt breakfast for the first time in 4 days and on into work where things were crappy and intensely annoying, which didn't help. There was no question of not gymming today, so ass was hauled and a session was done. And lo! It was GOOD.
I've upped the kettlebells on the walking lunges to 16kg and now the reps are back up to 14 x 3. I've realised I need to do more reps as that's really only 7x3 on each leg, which isn't enough and although I'm really feeling it in my quads, I can definitely do more reps without killing form. The only problem is the space to do it in.
A usual gym session at the moment consists of 1km on the rower, then the dual-arm lat pulls in the main area of the gym. Then I set up the rest of the session by carting a 9kg dumbbell, a 16kg kettlebell, two mats and one Swiss Ball into one of the studios with the Kinesis machines and one weights bench for the doing of dips thereon. This is mostly because there is a section in that studio, separated out into a long thing room, where I can leave the ball and it won't roll away and I can do my reverse crunches and swiss ball jack-knives without getting in anyone else's way and I can do the walking lunges along the full length of the room. Except, today, some dipshit nicked my 2nd mat and Swiss Ball while I was doing my Kinesis flyes and hogged the end of the room to do planks and pressups. So, I had to get another ball and mat and be totally in the way for anyone needing to get to the water fountain or the rest of the space in the narrow room as I span the width while doing the Swiss Ball and crunchy stuff. *sigh* I don't get why people assume that stuff that is set out, with a routine printed out, a sweat towel and a bottle of water all left with that equipment is fair game to make off with for their use while there are plenty spare of that kind of equipment where they're all stored. Meh!
A good session overall, though; however I am still finding the Kinesis flyes really hard at 2kg(!), so I'm going to have to push through much much longer before upping the reps there; I'm barely managing 3x8 at the moment and the last 1 or 2 are pretty much failed on the final set. So, changes for the next session are to up the walking lunges to 3x16-18 so I'm getting at least 8 reps per set per leg.
And after all of that, plus some cross-trainer cardio and Power Plate stretches at the end, I felt a whole lot better than when I started. AND there are PANCAKES later!
B - greek yogurt with 1 scoop, fruit compote and grape nuts
S - banana
S - 1 scoop chocolate in skimmed milk
L - salad; spinach, sweet pepper, capers, celery, chicket fillet, pepper and lemon juice
S - tangerines
S - carrot and houmous
S - pear
D - beef chilli with sweet potato and butternut squash mash
S - pancakes with lemon juice and agave nectar
Exercise - 52 minutes gym (HRmax 183, HRavg163)
|Calories (kcal) |
[kcals to maintain weight (inc. exercise)
|Protein (g)||144.0 (36.4%) |
|Carbohydrate (g)||196.0 (46.4%) |
|Fat (g)||29.2 (16.6%) |
|Fruit & Veg||15.8|