melinda's Exercise and Fitness Diary

Thursday, June 7, 2012

melinda's Exercise and Fitness Diary

Machines:

Treadmill
Exercise bike
Row machine
Vertical sitting row
Seated cable row
Vertical traction
Back raise
Seated shoulder lifts
Shoulder press
Chest press
Pec Dec Fly
Triceps press
Ab crunch R.O.M.
Rotary Torso
Crunches

This site has now become it's own blog!

You can find it here: melinda gets fit

Tuesday 18th of July:

• Gym

1. Treadmill 30mins. 3km. 
2. Row machine 20mins., 3km
3. Chest press

1. Exercise bike Fitness Test (Fitness Score: 39)

Monday 17th of July

• Gym

Monday 10th of July:

• Approx 1½hrs walking (with some running to start with)
• Gym 15mins

1. Row machine 10mins, 1500m.
2. Chest press 

Wednesday 4th of July:

• Gym 45mins (Cardio/Legs/glutes + Abs & Chest)

1. Treadmill  30mins., 3km. 5-15 degrees tilt : 5-12 km/hr. HRC:  avr.119bpm., Max. 162bpm. Time in zone 140-159bpm): 26:58min
2. Chest press  40/40/40 kg : 7/6/6
3. Ab crunch R.O.M.  30/30/30 kg : 10/6/6 
4. 1 km slow walk outdoors (with TB)

11pm:
Weight: 60.5kg
(day 3 of period)



Tuesday 3rd July:

• 1hr gym (Cardio/legs/glutes + back & shoulders)

1. Treadmill 35mins, 2.8km, 7-15 degrees tilt, 5km/hr
2. Vertical sitting row 40/40/40 kg : 10/7/7 reps
3. Seated shoulder lifts 10/10/10 kg : 10/10/10 reps
4. Vertical traction 40/40/40 kg : 10/10/10 reps

Monday 2nd July:

• 40mins gym (cardio/legs/glutes) 

1. Treadmill   5-15 degrees tilt, 4-12 km/hr, 2,8km (manual), average hrc 131bpm
2. Vertical sitting row  10 reps at 50kg

Sunday 1st July:

11.45

Today i will write for all three settings, only because it's a new month so it wouldn't matter as much is the stats became a bit different. I will try to find out which is the most correct one.

Normal one (sedentary):

Weight (Kg): 59,6

Body Fat (%): 30,6

Body Water Volume (%): 47,7

Muscle Mass (%): 33,9

Bone Mass (%): 11,2

Heavy work:

Weight (Kg): 59,6

Body Fat (%): 26,6

Body Water Volume (%): 50,4

Muscle Mass (%): 35,8

Bone Mass (%): 12,3

Sport a lot:

Weight (Kg): 59,6

Body Fat (%): 21,2

Body Water Volume (%): 54,1

Muscle Mass (%): 38,4

Bone Mass (%): 12,9

Saturday 30th June:

23.45

OK, i'll write the one i usually use, just to keep it in proportion with the other stats, although i don't think it's the correct one anymore.

Weight (Kg): 59,6

Body Fat (%): 30,1

Body Water Volume (%): 48

Muscle Mass (%): 34,1

Bone Mass (%): 11,2

End of month stats:

Weight (Kg): -2 (at most)

Body Fat (%): -0,9 (differs a lot)

Body water volume (%): * (differs a lot)

Muscle mass (%): +0,5 (differs a lot)

Bone mass (%): *

BMI: -0,4

Wednesday 27th June:

• 40min gym (Arms, Abs, Legs/Glutes + Cardio)

1. Treadmill  3-15 degrees elevation, speed 4-9km/hr. 10mins.
2. Triceps press 45/55/60 kg : 15/10/7 reps
3. Ab crunch R.O.M. 26/26/26 kg : 10/10/10 reps
4. Rotary Torso 15/15/15 kg : 15/15/15 x 3 different settings
5. Crunches  10 (tilted)
6. Back raise 10 kg weight : 10 reps 

Hahahaha that makes me look like a mile wide! (hence the last picture to prove that's not the case ;) ) But what you think? Getting results? =D

I'm once again getting confused about the settings on my scale -what am i if i sit all day, except for going to the gym? And if i do that 3-4 times a week?

Just to demonstrate how big a difference it is:

Sedentary (the one i usually use):

Weight (Kg): 60,6

Body Fat (%): 31,1

Body Water Volume (%): 47,3

Muscle Mass (%): 33,6

Bone Mass (%): 11,1

Sport a lot: 

Weight (Kg): 60,6

Body Fat (%): 21,7

Body Water Volume (%): 53,8

Muscle Mass (%): 38,2

Bone Mass (%): 12,8

Heavy work: 

Weight (Kg): 60,6

Body Fat (%): 27,3

Body Water Volume (%): 49,9

Muscle Mass (%): 35,5

Bone Mass (%): 12,2

Ok so which one?
I don't think sport a lot, but maybe i should start using Heavy work? That would at least feel better  =P



Monday 25th June:

• 1hr gym (Chest, back, shoulders)

1. Treadmill warm-up; 17mins, 2.4km
2. Seated shoulder lifts 10/10/10 kg : 10/10/8 reps
3. Chest press 30/30/30 kg : 10/10/10 reps
4. Vertical sitting row 45/45/45 kg : 10/8/8 reps
5. Shoulder press 25/25/25 kg : 10/10/10 reps
6. Vertical traction 30/35/35 kg : 15/10/10 reps
7. Chest press 30/30/30 kg : 10/7/7 reps
8. Back raise 10 kg : 10 reps

** must admit it was a very uninspired session today **

• Walk home from gym 3km. 

Sunday 24th June:

Saturday 23rd June:

2pm

Having the weekend off

Weight (Kg): 60,9

Body Fat (%): 31,8

Body Water Volume (%): 46,8

Muscle Mass (%): 33,3

Bone Mass (%): 11,1

7.40pm

Weight (Kg): 60,9

Body Fat (%): 31,5

Body Water Volume (%): 47

Muscle Mass (%): 33,4

Bone Mass (%): 11,1

Friday 22nd June:

9.45pm

Weight (Kg): 60,9

Body Fat (%): 31,5

Body Water Volume (%): 47

Muscle Mass (%): 33,4

Bone Mass (%): 11,1

Thursday 21st June:

• 1½hrs gym (Legs/glutes & abs)

1. Treadmill 30mins (weight loss program), + total of 10mins warm-up/cool-down
2. Treadmill 30mins (interval program), + total of 10mins warm-up/cool-down
3. Ab crunch R.O.M.  (flex only) 25 x 3 @ 25kg
4. Ab crunch R.O.M. (flex/ext) 25 @ 20kg, 20 x 2 @20kg
5. Back raise 10 x 2 with 10kg weight, 10 without weight.

1pm:
(before lunch)

Weight (Kg): 61,0

Body Fat (%): 31,7

Body Water Volume (%): 46,9

Muscle Mass (%): 33,3

Bone Mass (%): 11,1

2.45pm:
(about 1½hrs after lunch)

Weight (Kg): 60,6

Body Fat (%): 31

Body Water Volume (%): 47,4

Muscle Mass (%): 33,7

Bone Mass (%): 11,1

Wednesday 20th June:

• 1hr Gym (Back, Shoulders & Chest)

1. Warm up on treadmill
2. Vertical sitting row 15 @ 50kg, 10 x 2 @ 45kg
3. Delts 10 x 3 @ 10kg
4. Pulley 15 x 3 @ 25kg
5. Chest Press 10 @ 35kg, 10 x 2 @ 30kg
6. Shoulder press 5 @ 25kg, 10 x 2 @ 20kg
7. 5mins cool down.

Weight (Kg): 61,3

Body Fat (%): 31,6

Body Water Volume (%): 47

Muscle Mass (%): 33,4

Bone Mass (%): 11,1

Tuesday 19th June:

• Gym 1½hrs (Abs & arms)

1. Warm up on treadmill, 2km (maybe 20mins?)
2. Ab crunches (machine "Abs 1") 25kg 15/10/10
3. Triceps press  45kg 15/10/10
4. Sit-up bench 20/12/7
5. Ab crunches  30kg/10, 25kg 10/10
6. Triceps press 45kg 10/10/15
7. Cool down on treadmill

Weight (Kg): 60,7

Body Fat (%): 31,5

Body Water Volume (%): 47

Muscle Mass (%): 33,4

Bone Mass (%): 11,1

Monday 18th June:

• 1 hour gym (back, chest & shoulders)

1. 15min warm-up on treadmill
2. Vertical sitting row [Pulley] (machine "Back 1"): 10 reps x 3 at 45kg (narrow grip)
3. Chest press  10 reps at 30kg, 7 reps at 30kg x 2 (upper grip)
4. Seated shoulder lifts [Delts] (machine "Shoulders 1"): 10 reps x 2 at 10kg
5. Pec Deck Fly 15 reps at 20kg, 10 reps x 2 at 20kg
6. Vertical traction (machine "Back 3") 15 reps x 3 at 30kg  (new!)
7. Shoulder press (machine "Shoulders 2"): 10 reps x 2 at 25kg, 8 reps at 25kg. (varied grip)
8. 12 mins cool-down on treadmill (incline 0 - 9,5) [1km]

9.15pm

(after dinner)

Weight (Kg): 60,7

Body Fat (%): 31,9

Body Water Volume (%): 46,8

Muscle Mass (%): 33,2

Bone Mass (%): 11,1

Sunday 17th June:

3.30pm

Weight (Kg): 60,2

Body Fat (%): 30,8

Body Water Volume (%): 47,5

Muscle Mass (%): 33,7

Bone Mass (%): 11,2

8.30pm

Weight (Kg): 60,7

Body Fat (%): 32

Body Water Volume (%): 46,7

Muscle Mass (%): 33,2

Bone Mass (%): 11,1

Saturday 16th:

1pm

Weight (Kg): 60,6

Body Fat (%): 31,1

Body Water Volume (%): 47,3

Muscle Mass (%): 33,6

Bone Mass (%): 11,1

Friday 15th June:

• Walked 3km {morning}

in 32:41 mins

pace: 10:36min/km

Planned exercise for the day:

Gym;

Back, shoulders & abs.

11am

Weight (Kg): 60,9

Body Fat (%): 32,7

Body Water Volume (%): 46,2

Muscle Mass (%): 32,8

Bone Mass (%): 11,1

Hey at least fat and muscle are equal =P

3.30pm

(a bit early but forgot just before dinner)

Weight (Kg): 60,6

Body Fat (%): 31,4

Body Water Volume (%): 47,1

Muscle Mass (%): 33,5

Bone Mass (%): 11,1

** No gym today, have been feeling unwell  =( **

Thursday 14th June:

11.45am

Weight (Kg): 60,4

Body Fat (%): 32,4

Body Water Volume (%): 46,4

Muscle Mass (%): 33

Bone Mass (%): 11,1

6.30pm 

(straight after dinner)

Weight (Kg): 60,9

Body Fat (%): 31,7

Body Water Volume (%): 46,9

Muscle Mass (%): 33,3

Bone Mass (%): 11,1

Wednesday 13th June:

9.30am

Weight (Kg): 61,4

Body Fat (%): 32,5

Body Water Volume (%): 46,4

Muscle Mass (%): 33

Bone Mass (%): 11,1

Just checked my weight loss chart from an app i used to use, it was not a jolly experience  =(

8.45pm

Weight (Kg): 60,9

Body Fat (%): 32,4

Body Water Volume (%): 46,4

Muscle Mass (%): 33

Bone Mass (%): 11,1

Tuesday 12th June:

Checking difference between am and pm readings (read somewhere that most accurate reading is in the afternoon before dinner).

10.45am

Weight (Kg): 61,6

Body Fat (%): 32

Body Water Volume (%): 46,7

Muscle Mass (%): 33,2

Bone Mass (%): 11,1

5pm

Weight (Kg): 61,6

Body Fat (%): 32,1

Body Water Volume (%): 46,6

Muscle Mass (%): 33,1

Bone Mass (%): 11,1

Monday 11th June:

• 1 hour 15mins gym (arms, back & chest)

1. Warm-up on treadmill 15mins.
2. Chest press  15 reps at 30kg, 4 reps at 40kg, 7 reps at 35kg (lower grip)
3. Pec Deck Fly 10 reps at 20kg x 2, 8 reps at 20kg
4. Vertical sitting row (machine "Back 1"):10 reps at 45kg x 3 (wide grip)
5. Triceps press (machine "arms 1"): 15 reps at 30kg, 21 reps at 35kg, 5 reps at 45kg (vertical grip)
6. Back raise (machine "back 5"): 20 reps holding 5kg weight, 10 reps without weight.
7. 15mins cool-down on treadmill

(Stats written disappeared and my scales only remembers the last reading, and i just did Tuesday's reading)

Sunday 10th June:

Weight (Kg): 60,7

Body Fat (%): 31

Body Water Volume (%): 47,4

Muscle Mass (%): 33,7

Bone Mass (%): 11,1

(Day 5 of period)

Saturday 9th June:

Weight (Kg): 60,7

Body Fat (%): 31,2

Body water volume (%):: 47,3

Muscle mass (%): 33,6

Bone mass (%): 11,1

BMI: 24,9

(Day 4 of period)

Friday 8th June:

• Walked 3km {morning}

Thursday 7th June:

• 1 hour at gym (back & shoulders):

1. 15min warm-up on treadmill (2,35km) on manual setting, between 5 - 6,5km/hr (average 5,4km/hr)
2. Vertical sitting row (machine "Back 1"): 15 reps at 35kg, 10 reps at 45kg, 5 reps at 55kg (narrow grip)
3. Seated shoulder lifts [Delts] (machine "Shoulders 1"): 10 reps at 25kg x 2
4. Seated cable rows [Pulley] (machine "Back 2"): 10 reps at 35kg, 3 reps at 45kg, 5 reps at 40kg
5. Shoulder press (machine "Shoulders 2"): 15 reps at 25kg x 2, 10 reps at 25kg. (inside grip)
6. 15mins cool-down on exercise bike (3km) on weight loss setting.

Weight (Kg): 61,9 (at gym, clothed)

Body Fat (%): 33,6

Body water volume (%): 45,6

Muscle mass (%): 32,4

Bone mass (%): 10,4??

BMI: 25,4

(Day 2 of period)



Tuesday 5th June:

• Walked 3km {morning}

With love,