IceDragon

Yes, I'm aware I've been away for quite some time but I've been hurting and healing.

Still working out but my heart wasn't in it.

I'm now doing a three week rota.

First week is "light" and consists of low-impact workouts, such as swimming, walking, biking, low weight-high rep strength training (3x15 for upper, 3x20 for lower) and pilates/yoga/flexibility training as well as the slower workouts I never seem to get time for, like bellydancing and tai chi.

The second week is "medium" and consists of medium-impact workouts (obviously), such as rowing, jogging, speed walking, med-weight-lower rep strength training (3x8 for upper, 3x10 for lower) and core/flexibility training (done as a cardio circuit).

The third week is "hard" and consists of maximum effort workouts all the way down the line (this is next week but I have a feeling I'll be calling this "Hel Week"). Heavy weight-low rep strength training (5x5), HIIT, kickboxing, boxing, pylometrics, and I want to try Tabata principle training, as well as gut-busting core workouts.

My diet is consistantly 90% clean right now and I'm aiming for 98% at the end of the month (in other words, probably one or two days a week I'm far weaker on when it comes to food. If I can cut that to one day a fortnight, I'll be happy).

I'm currently 183 pounds, probably same size and shape as before. Must post pics soon. I'll be posting last week's workouts here in a moment but feel free to comment or suggest anything.

...nice to be back.

IceDragon

Monday, 6th July.
1x3, 1x3, 1x3, 1x3, 1x3 push-ups
3x15 bicep curls/arnold twists (full ROM)
3x15 one-arm rows/tricep kickback (full ROM)
3x15 front raise/side raise
3x15 bent-over raise

Cardio was split up into several short sessions: 10 minutes bike, 10 minutes skipping rope intervals, five minutes yoga and I also walked six miles.

IceDragon

Tuesday, 7th July.
3x20 squats
3x20 one-leg deadlifts
3x20 step-ups
3x20 good mornings
3x20 leg lifts

Cardio was again split into several sessions: 10 minutes biking, 10 minutes kickboxing, five minutes yoga and walked seven miles.

IceDragon

Wednesday, 8th July.
Cardio only, 10 minutes skipping intervals, 10 minutes kickboxing, five minutes yoga and I walked about nine miles.

IceDragon

Thursday, 9th July.
Today was a repeat of Monday's upper body weights.

Cardio was: 10 minutes biking, and ran for 20 minutes, plus 10 minutes yoga. I walked about five miles.

I have my target for my first mile-long run. I'll be running one mile as fast as I can every two weeks to measure my progress.

Running time:
09/07 13.36

IceDragon

Friday, 10th July.
Spent the day on duty with St John's Ambulance at the local school's sports day so walked about ten miles doing circular walks round the whole area and patching up whoever needed it. I also got roped into a parents race (it was my daughter's school) and came third out of eight.

Also took the dog for a walk this evening and ended up jogging for about 30 minutes because I felt like it.

strawser9

IceDragon

Saturday, 11th July and Sunday 12th July.
Walked about six, seven miles per day. My legs were so painful I didn't have any option so kept it light and concentrated on eating plenty of protein and fruit/veg (more veg than fruit).

IceDragon

Hello stranger.

IceDragon

Monday, 13th July.
My youngest daughter's birthday so rushed around like a headless chicken all day on a very crappy diet. Not happy but resolved not to do it again.

IceDragon

Tuesday, 14th July.
Strength training will focus more on little and often rather than shitloads at once, unlike next week.

1x4, 1x4, 1x5, 1x4, 1x5 push-ups
3x15 bicep curls/arnold twists (full ROM)

Cardio consisted of separate sessions: 10 minutes biking, 500m rowing, almost 60 minutes slow jogging, 20 minutes cardio circuit (2x10 burpees, 2x10 side lunge with twist, etc). I also walked about six miles.

Diet was spot-on.

IceDragon

Wednesday, 15th July.

10 minutes kickboxing, then this x 2, and also walked about four miles.

And that was my day off. Fuck.

XiL3

Hey Ice I see you're conditioning and getting cut now, glad to see you're back at it hard. When you hit those goals I want to see those heavy deads again

IceDragon

No matter what I did last time, I could NOT feel anything in my legs except soft squishy fat. It's not even two weeks I've been doing this and my quads and hams are rockhard near as dammit.

It's the real test soon though - the kids are off for six weeks starting tomorrow and if I can keep up the clean eating and working out at home, I'll be laughing.

Pics soon, I promise. I just cringe every time I look at them because the inside doesn't show on the outside. Yet.