Keep On Exercising 2

Been very busy with heavy workload on new course and 2 extra mornings of volunteering added to my afternoons. (I might as well go back to work 🤣 ). It's took a toll on my fitness, while I've got into new routine.
I know I did at least 1 swim last week
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And Qigong class
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I'm going to have to get a routine going again, starting tomorrow.

Yup. Never thought I'd be so reliant on it.

15 mins yogalates and 15 mins assorted HIIT yesterday.

5kg overhead is no joke @WearyAuldWumman good on you!

Good luck with openreach - crazy how much we depend on being online these days, I wouldn't be without it!

I'll have you know, @BezMills that the SeniorFlex ladies are impressed by my OHPs with 5kg weights...

Getting ready for Openreach coming in tomorrow, so no classes over the weekend. Hoping that I'll still have internet...

Had a good sesh on Friday lunchtime. Went quite big on the overhead barbell press because that was what Anna was up to. She's really strong at that, was lifting the same as me basically and I'm half again her weight (at least some of that difference is muscle, has to be!).

Then we did bench press and deadlift. No sleds were pushed, puller or otherwise moved in any direction! Anna was quite pleased that I've been keeping up and doing sled push when I train on my own.

I've got a wee ambition to go today, let's see. Otherwise I'll make a session tomorrow.

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I have been a bit awol. Had a great holiday swimming and yoga mainly. Really looking forward to getting back to the routine!

Hope we are all ok. I will catch up with the chat.

In good mornings should be hamstrings and glutes doing the work and there will also be some effort in the back especially low back to keep that good spine position as you bend over at the hip.

Like other compound exercises, you'll feel it most where you're weak or in more positive terms where the exercise is making you stronger.

'Running Club at 10. After coffee, Senior Flex - a lot of upper body and abdominal work. Managed to use two 5kg weights for the upper body.

Trainer also had us doing Good Mornings with weight. Have forgotten what that works. Lower back?

My arms look decent for an old wifie when they're pumped up. The rest of me is flab, flab and more flab.

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haha that checks out! I had similar at crossfit sometimes where I had to steer with one hand at a time as my arms were that jiggered from whatever nonsense we'd been up to that day.

Yes they’re on fire! I couldn’t even wring my flannel out last night

Didn't get any gym sessions in through last week, but I did make the interview stage for a job at the cooncil gym. Which consisted of 'you've got the job, give us your docs to photocopy'. A classic example of a meeting that could have been an email, but I'm too chuffed to moan about it.

Back up to Scotland on Friday, I managed to get onto BodyCombat in Kirkie on Saturday, which was with an instructor of roughly my vintage. She's brilliant, always love being in her class. Said a quick hi and thanks on the way out. I had thought I might train in the gym but wasn't really feeling it so didn't bother. So that was basically a week off the weights. Not ideal but not the end of the world anyway. I did a wheen of walking around Glasgow on Saturday and then home to MiLs for mince n tatties. Class. Nothing training related on Sunday but more walking and shopping.

Some kind of air traffic problem grounded a bunch of flights in my exact area on the way home, so I spent all day Monday on the trains. I asked my assistant instructor K if she was up for covering my Boxercise and she indeed was. By all accounts she did amazing and I couldn't be more proud. As an instructor to bring through another instructor as a mentee is such a big moment and I'm feeling it.

Combat on Tuesday which felt quite heavy and I felt a sharp pain in the side hip muscles doing running knees in the penultimate track, so just retired to the back of the class for a sit and a stretch. Turned out to be nothing but I always say "sharp pain means stop".

Wednesday got in for heavy deadlifts and bench. Deadlift felt good and strong but really felt tired in the legs, did the top lift for two reps, bench felt hard so I didn't go for my top weight. At boxercise K told me she'd just done her last big run for the marathon so I gave us all a pass on legs at the end (I didn't fancy leg conditioning at all anyway!).

Yesterday was Combat in the evening and I was delighted to see M from crossfits. Turns out we both did TKD at the same time, I must compare notes with him because I'm positive we must have sparred a few times. I remember all the black belts and you'd hope that they'd remember the white belt wearing massive yellow gloves who could fight like a black belt! For some reason I was absolutely on it, and felt great the whole class. Who knows why but I'll take it.

Off to the gym today to train with lovely anna sensei at lunchtime. One of my favourite times to train. I love training before mealtimes and then filling my face!

amazing, I remember bouldering as being like concentrated distilled climbing. Forearms like popeye, right?

Bouldering done. That was hard!

Senior Flex, 45 minutes. 3,75 weights for lateral raise; 5kg weights for RDLs, biceps, shrugs, back exercises.

Running Club.

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20 mins spin. Off to try bouldering tomorrow for the first time

Monday: 28 minute run round the track; Pilates, 45 minutes. 144

Today: Musical Theatre Fitness, 45 minutes; Simply Stretch, 30 minutes. 145

33 min walk with my weighted vest this evening.

Musical Theatre Fitness, 45 minutes.

Sore arms and legs now. Doing the arm track with 1kg weights might have been a mistake.

Did another section of the garden with the strimmer, so I guess that that is more arm exercise - might explain the sore arms.

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32 mins of yogalates today. Side planks are hard, yikes!

Only a bit of gardening today. Sore legs. Think I'm just going to have to accept that as a consequence of being old and exercising properly later in life.

Wed - 40 x 25m swim and Qigong class
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Today - 60+ x 25m swim
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My back is better 🎉

Running Club - warm-up, 5 min run, walk, 8 min run, walk, 8 min run cool down. Couldn't keep up with the others today.

Senior Flex - 45 minutes. Cardio, stretches, upper body with weights. Used two 3.7 weights for most, but two 5kg weights for shoulder presses and biceps curls.

Bit of gardening at home - continued arm workout by using the hedgecutter to trim the ivy on the garage.

Tired, aching thighs.

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Forgot to update yesterday - 141.

Still issues accessing equipment. I find it amusing that they're setting up the studios for Hyrox just as the controversy is hitting the fan.

In the gym: 2 minutes warm-up, 3 sets of 10 at 19kg on the fly. Only risked 10kg on the shoulder press, 2 sets of 5, one of 6.

Lost count on the adductor - it's been a while. Started on 46kg, I think and jumped a couple of weights each time until I was up to 8(6)? Skipped the abductor since I had Running Club later.

Senior Flex - usual mix of upper weight training and cardio. Two 3.75 weights for RDLs and other exercises, but two 5kg weights for shoulder presses.

Active for Life and Running Club clash.

15 minutes on bike at A for L and then down to the track for end of warm-up there. Had time for 5 minute run, three minute walk, 8 minute run up and downhill.

Kept up with the women for the 5 minute run; lagged a bit (but not much) for the 8 minute. I'm the oldest. One is a few years younger than me, but in her 60s; one is in her 40s, I think and the other in her 30s.

My cool down was the walk back to the gym and did my stretches en route and waiting for my pal in lobby. Heard the Michael being extracted, but went temporarily deaf.

Eff it. That does it. I'm definitely not giving up the running.

Accordion practice at home. Left arm is definitely stronger on shoulder press etc; that has to be down to years of bellow work, I think...

Rest day today. Legs very tired.

well I notice it's been a day or two since my last update. The Thursday evening slot of Cardio Combat has done well, very busy for the first two weeks, which is great. Lovely Anna Sensei is made up about that.

My application to the cooncil to be a casual gym class instructor has been successful, and now it's on to the convoluted local government HR etc. So in the not too distant future I'll be ready to cover those classes in case Anna isn't working. I'm really chuffed about that!

My boxercise is going well. I had 15 on Monday and 3 yesterday. I'm quite happy if I get that number of tickets in a week. 10 tickets is about break even to cover all my costs for the week. Monday's class was very busy and hectic and I got feedback that people were walking funny the next day due to how hard I worked them. That's music to my ears, love to hear it! Last night with the smaller class I got a lot of time to coach one of my new ones. He's coming on really well and is very coachable and full of nervous energy. There's another new start who has similar boundless twitchy energy and I think I'll see if I can get them to work together on Monday. I love it when I can find matches in the class like that. Reminds me of A and E, who are similarly sized blonde women who both move really fast. I called them the turbo twins. Sadly E has dropped out of the classes, but the door is always open if she wants to come back.

I've managed to get back into lifting, nothing ludicrous but building back up on bench and deadlift. Other stuff as and when I can, but I'm wary of doing too much too soon after a period of exhaustion/burnout just a few weeks ago.