So I think its time to take stock and evaluate and do a weekly training log. Not so much for you but for me to keep a track and what I’m doing from week to week and adjust where I feel I am not getting the benefit. I have recently noticed that my size 12 jeans (all of them!) are feeling quite tight and I’ve been trying to convince myself I’m just bloated for a while lol.
I plan to post a training log on a Sunday which details what I have done the previous week 😉
This week I have planned to do the following
Monday 11 September 2017 – swimming
Tuesday 12 September – rest day
Wednesday 13 September -swimming
Thursday 14 September – Ki Kara Stretch and flexibility
Friday 15 September – rest day
Saturday 16 September – gym arm and shoulders
Sunday 17 September – gym back day
2 x rest days
2 x swimming days
2 x gym days
1 x ki-hara day
So… I went swimming in a swimming baths probably for the first time in about 13 years today! I went after work when the pool first opened at 7.30pm. I would have much preferred to go swimming in the morning when I imagine the pool would be emptier but also that activity would be over and done with for the day. The issue I find with that is the pool doesn’t open for public swimming until 7.30am and I need to be in the office by 8.30 which would mean by the time I get out of the pool and get ready I would already need to have been at work.
At the pool I downloaded a swimming programme online which I thought I would try to follow and instead of being at the pool for a set amount of time I thought I would try to do a set amount of lengths which I could try to increase each week and hopefully over time be able to achieve these lengths in less time.
I managed ten lengths before I felt knackered that took me about thirty minutes. The pool was empty with only three of us in the pool swimming lengths it was bliss. My arms and legs were burning after a few laps and I struggled to do one length of the pool without stopping half way. I’m quite interested to see how many sessions it takes me to make the full length.
Each length is 20m so i swam 200m on this session.
On Tuesday I somehow I forgot it was rest day and ended up going to the gym. I didn’t sleep well the night before so I really had to force myself to go. I didn’t realise today was supposed to be rest day until I came back to update this entry. I warmed up 5 minutes on the rowing machine and then with my trusty resistance band which always gets me really warm and muscles starting to burn.
I decided to train back and for my workout I did:-
- Lat pull down – 3 sets of 12 reps increasing the weight gradually for each set
- Seated Mid row – 3 sets of 10 reps increasing the weight per set
- Bent over row. 3 sets of 15 with 15kg. I actually found this very easy (it was the first time trying this) and think I definitely needed a heavier weight
- Dumbell row 3 sets of 15 with 5kg
- Inverted row on the smith machine 3 sets
- Single arm cable pull through
- Reverse fly 2 sets was my first time using the machine. It felt kind of wrong.
Ki-Hara is resistance stretching which is a technique which uses your own resistance for increased, lasting flexibility & mobility. The aim of this is both to improve strength but also flexibility. I may do an update to see whether I am any more flexible after 3 months of attending ki-hara. The class involved doing a whole range of full body stretched and I learned how to stretch and strengthen my calves, lats and shins (an area I never pay any attention to). At one point I felt like I was about to tear my calves during the stretch as they are so tight. Im looking forward to next week.