Workout journal: #week1

I use Charlottes plan as a base, but i have made changes because of my knees. Just a disclaimer: i do not start my work out without stretching! Stretching is very important!!

Monday: I was supposed to go to gym, but i fell asleep and was too lazy...I didn't start my week great  huh...

Tuesday: On Tuesday i finally dragged my butt to gym and started working out. Leg day..everyone's "favourite" day..
I did:

1. 4 x 10 wide squats (7kg barbell)
2. 4 x 40 high knees
3. 4 x 10 deep lunges (7 kg)
4. 4 x 10 bodyweight jump squats 
5. 2 x 30 standing leg lifts (without ankle weight)
6. 4 x 12 crunches 
7. 30 min speed walking (speed 5.5 and nr 2 up hill)

It only took me 1 h and lets just say i didn't walk right for 3 days..

Wednesday: Still traumatised from Mondays work out, i took a lot more time that day. It was time for upper body
I did:

1. 3 x 10 bench press (7 kg barbell)
2. 3 x 10 stiff legged deadlifts (7 kg barbell)
3. 3 x 10 bent over barbell row ( 7 kg barbell)
4. 3 x 10 squats (7 kg barbell)
5. 3 x 10 curls ( 7 kg barbell)
6. 3 x 10 leg raises (for abs)
7. 3 x 10 sit ups
8. 4 x 12 crunches 
9. 20 min speed walk (speed 5.9 and nr 0 up hill)

Thursday:  REST DAY!

Friday: And again i was being lazy and didn't go to gym..oops!

Saturday: I was celebrating my friends birthday and was too tired to go to gym..

Sunday: I finally understood that i had been too lazy and went to gym. I felt very guilty, but also i was getting sick and not feeling that great, so i didn't train like the plan told me to.

I did:

1. 4 x 10 wide squats ( 7 kg barbell)
2. 2 x 30 standing leg lifts (without ankle weights)
3. 2 x 10 + 5 lunges ( 7 kg barbell) ( i only did 25 because my knee started to hurt)
4. 4 x 12 crunces
5. 20 min speed walk + 3 min running ( s: 5,5 and 2 up hill)

xx

I'm back and i am working out again!

Olen üritanud juba ammustest aegadest vormi saada kui asjatult. Küll on tulnud kool,haigus ja laiskus vabanduseks. Selle kooliaasta alguses lubasin endale, et võtan asja seekord korralikult käsile. Eelmise kooliaasta lõpus soovitasin klassiõele, kes tahtis uuesti trenniga korralikumalt tegelema hakata, ühte treeningkava (koos Vegan toitumiskavaga) mis oli paljudele noortele hästi mõjunud ja tulemused olid vägagi head. Ta tellis selle endale ja lubas ka minul selle endale tõmmata (tema mingil põhjusel seda küll kasutama ei hakanud, kui see selleks). Suve algul ostsin endale jõuka 1 kuu paketi ja alustasin treeningutega. Peale esimest nädalat märkasin, et internetis näidatud piltidel on tõesti tõepõhi all (kahjuks pilte ei taibanud teha). Ühel õnnetul õhtul suudsin, aga oma vasaku jala sideme ära venitada ja sinna see salenemis unistus kadus (pidin karkudega mitu nädalat ringi liikuma).
Alates septembrist olen üritanud hoida motivatsiooni kõrgel ja käia nii palju trennis kui tervis ja graafik lubab. Et motivatsioon ka edaspidi püsiks, otsustasin ka siin hakata tegema indu tõstvaid postitusi ja pidada trennipäevikut.

xx

I like to move it!

Hey guys! Since i moved to Tallinn, my top 1 priority has been moving myself. It will not only help my health to get better, it will make my skin look nicer  and tone me body. The plan i`m using is convenient and a little time consuming. I try to do this everyday but i believe that skipping day or two is not bad.
I start with stretching (legs, back, shoulders and my ankles). I always forget the order, so i just do that exercise what pops on my mind! My workout contains:

1. abdominal crunch (15)
2. hip raise (15)
3. squat (15)
4. Fire hydrant (15 each leg)
5. Jumping Jack (30)

And that`s it! Thanks to eating healthy and following this little plan, i feel better and prettier.

-Marii