WEEK 5 (With Weight Exercise LINKS)

29/1 – week 5 of 52 week blog

Another Sunday, another weigh and measure session. Well, have to say I was both delighted and surprised. A 2lb drop in weight and a reduction in measurement (belly-button height and level) So that’s 11st 5lbs (72.2 kg or 156 lbs) and relaxed waist of 42 inches (108 cm ) – that’s a half inch smaller, and pulled in a measurement of 40.5 inches (103 cm) but the weird thing is, as I pull the muscles of my stomach in now the belly button rises up my body (as it were) meaning that the level measurement rises up the worst bulge on the top of my hips a bit – so this is a whole inch down of last week

Food:

Egg, bacon, toms, mushrooms, thin slice toast, butter and marmalade. Roast Pork, crackling, apple sauce, roast potato wedges, parsnip, carrot, beetroot, brussels, cabbage, gravy. Apple and blackcurrant bread and butter pudding (YUM!) Crumpet with ham and cheese, apple, kiwi fruit. Evening, Glass sparkling white wine with cassis (finishing the bottle 😉 1/2 oz peanuts

Exercise:  NB Exercise rotation chart is on Week 3

set1  Lateral raise using 2 x 2.5 kg dumbells – 18  Triceps extensions  using 2 x 2.5 kg dumbells – 25

set1  Lateral raise using 2 x 2.5 kg dumbells -21  Triceps extensions  using 2 x 2.5 kg dumbells – 21

Half hour of stretching and aerobic exercise to music

Notes:

Have a look at this page for instructions and a small video for Lateral Raises  http://www.exrx.net/WeightExercises/DeltoidLateral/DBLateralRaise.html  And on these pages for Triceps extensions  http://www.exrx.net/WeightExercises/Triceps/DBLyingTriExt.html  Which I prefer to do or  http://www.exrx.net/WeightExercises/Triceps/DBOneArmTriExt.html  if you prefer to be stading

30/1 – week 5

Food:

Egg, orange juice, 2 cups milky tea, Toad in the hole, easy on the batter, cabbage, carrots, beetroot, leeks, gravy. mid afternoon 1 mintstick, cube chocolate, 2 brazil nuts, Tea: Pasty, apple, Kiwi fruit. Cube chocolate 2 brazils.

Exercise:

Set 1, Snatch – using  one 10kg plate (the weights that are usually one each end off a bar) -47   Sit-Ups –  26

Set 1, Snatch – using  one 10kg plate -40   Sit-Ups –  21

Half hour of stretching and aerobic exercise to music

Notes:

Instructions and video link for Snatch is here   http://www.exrx.net/WeightExercises/OlympicLifts/Snatch.html  but like I say I use just one 10kg plate – and hold it with both hands on the rim – lifting it from rim resting on floor to high – as if I was trying to hang it on a peg at full arm stretch for me. As always bending the knees and keeping the back straight.

The sit-ups I am sure you are familiar with but here they are anyway: http://www.exrx.net/WeightExercises/RectusAbdominis/BWSitUp.html  No I don’t have the fancy bench for this either – and I don’t like the way the guy in the video has linked his fingers behind his neck – this could result in you pulling your neck especially when it gets tough. It is better to rest your fingers against the side of your neck just below the ears (When you get to this stage – for the first week  the only way I could get a sit-up going was to throw my arms forward towards my knees to get the momentum to even lift off the floor!!)

31/1 – week 5

Food:

Egg, orange juice, 2 cups milky tea, Lunch: Pork casserole. Tea: Fish Chowder, 1 thin slice bead (half with butter and jam. Apple Kiwi fruit. Evening, 1/2 oz cheese, yoghurt.

Exercise:

11 mins

set 1 squats (with 5kg weights on shoukders) – 49  Lunges –  36

set 1 squats (with 5kg weights on shoukders) – 44  Lunges –  34

Half hour of stretching and aerobic exercise to music

Notes:

Squats I do with the ‘safety rope’ of a computer chair set to the lowest setting – which means that if I sat on it at that level my knees are slightly higher than my hips – I do the squats so that my bottom just touches the edge of the cair – it tells me I have sunk low enough and stops me feeling that I might fall over backwards! I use 2 dumbells, propped on a towel over my shoulders rather than a bar and weights. See the instructions and small video for Squats here   http://www.exrx.net/WeightExercises/Quadriceps/BBSquat.html

I do Lunges standing on an old duvet. I had the irrational fear that I might hurt my knee as it went down, and this reassured me.  As I lunge across the width of the duvet, and being 5′ 3″ I have a smallish stride, it also find it gives me an ‘aim’ for my step forward part of the lunge. If my back foot in just inside one edge then my front foot just stays on the duvet – this gives a ‘stride’ of 3ft 9inches (1m14cm) from toe of front foot to heel of back foot, which is a decent stride for a shorty! Lunge instructions and video here:   http://www.exrx.net/WeightExercises/Quadriceps/BWLunge.html

1/2 – week 5

Food:

Egg, orange juice, 2 cups milky tea. 2 mint imperials. 4 brazils and cube plain chocolate. Cottage Pie. cube chocolate 2 brazils. Crumpet, cheese and egg. Apple, thin slive zebra cake, kiwi fruit. 1 crisp (that’s M eating them and tempting me with som e…) and a plain yoghurt

Exercise:

Set 1 Triceps extensions using 2 x 2.5 kg dumbells – 34 . Front Raises using 2 x 2.5 kg dumbells –  17

Set 2 Triceps extensions using 2 x 2.5 kg dumbells – 27 . Front Raises using 2 x 2.5 kg dumbells –  16

Half hour of stretching and aerobic exercise to music

Notes:

Exercises for today may be found at these sites. I prefer to do the triceps extensions in the lying down mode (doesn’t hurt my elbow or shoulder this way)

http://www.exrx.net/WeightExercises/Triceps/DBLyingTriExt.html

http://www.exrx.net/WeightExercises/Triceps/DBOneArmTriExt.html

http://www.exrx.net/WeightExercises/DeltoidAnterior/DBFrontRaise.html

Second set of photographs to be taken today – still not put them up on the site – working out how they can be kept from filtering out onto the general internet. What I notice, however, is that there appears to be more folds and sagging as the tightness begins to leave certain parts of my body. I hope my skin has retained some of its elasticity from before and can return to fitting the new me I hope to find by the end of these 52 weeks.

2/2 – week 5

Food:

Egg, orange juice, 2 cups milky tea. Beef, mushroom and shallot Pie with cabbage and carrots. Tea, Cornish Pasty, slice fresh bread (the crust – yum!0 with jam and butter. kiwi fruit.

Exercise:

Time taken 7 minutes

set 1 Bicep curls using 2 x 2.5 kg dumbells. – 43. Wrist curls (using same weight dumbells) – 35

set 2 Bicep curls using 2 x 2.5 kg dumbells. -37. Wrist curls (using same weight dumbells) – 34

one and a quarter hour belly dance  class

half hour of stretching and aerobics

Notes:

Here are the exercises for Thursday – I do the bicep curls using both arms at the same time and the ‘rotation’ of the arm from side on to flat on works more muscles.

http://www.exrx.net/WeightExercises/Biceps/DBCurl.html

And this is the wrist curl, which is good for buildin gup strength for climbing ( so I am told) and as I want to learn a bit of climbing this shoud be useful.

http://www.exrx.net/WeightExercises/WristFlexors/DBWristCurl.html   I also do these simultaneously.

3/2 – week 5

Food:

Egg, orange juice, 2 cups milky tea, Breaded fish with chips (6) carrots and peas. Mid afternoon, 1 cube plain chocolate 2 brazils. Tea. :omelette with bacon, mushrooms, tomatoes and cheese in. 1 very thin slice zebra cake, 1 very thin slice wheatmeal toast, half with marmite, half with homemade bullace jam. kiwi fruit. Evening Plain Yoghurt

Exercise:

10 mins

Set 1, Snatch using 10 kg plate – 42   twist sit-ups – 20

Set 1, Snatch using 10 kg plate – 42   twist sit-ups – 22

half hour of stretching and aerobics

Notes:

Here are the exercises for today; As I have said previously i use just one ‘plate’ weight of 10 kg for the snatch an lift it from floor to high, as if trying to place on a hook in front of me as high a I can reach

Snatch : http://www.exrx.net/WeightExercises/Obliques/BWTwistingSitUp.html

Twist-sit-ups : http://www.exrx.net/WeightExercises/Obliques/BWTwistingSitUp.html

4/2 – week 5

Food:

Egg, orange juice, 2 cups milky tea, Lunch: Gammon, baked potato with butter, baked beans, peas. Mid afternoon. 2 mint imperials. Tea: 2 small slices thin crust pizza, kiwi fruit and apple. Evening. 1 cube plain chocolate, 2 brazil nuts, 3 almonds and a yoghurt.

(We’ve finished the American Mother apples from the apple store and now are using the ‘English Golden Delicious’ – at least they look a bit like a GD and they keep like a GD, but seem to have more flavour than a GD.  We also ate the last of our own Kiwi fruit today.. i will miss them!

Exercise:

Set 1: squats, with 2 x 2.5 kg weights restin gon shoulders. 40. Step-ups holding 2 x 2.5 kg dumbells: 56

Set 2: squats, with 2 x 2.5 kg weights restin gon shoulders. 38. Step-ups holding 10kg plate : 51

half hour of stretching and aerobics

Notes:

Here are the links to these exercises, the squats was shown once already but it’s here anyway :

http://www.exrx.net/WeightExercises/Quadriceps/BBSquat.html

And the step-ups I am stepping 10 inch step and was taking far too long (over 100 steps) to get to fail point – so this time I tried to carry extra weights. Here is the exercise link:  http://www.exrx.net/WeightExercises/Quadriceps/BWStepUp.html

Well, what will tomorrow bring – weigh-in and measure time!!

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