Tag: low impact workouts

Work it out – take six and seven

Happy September! This is the month we go on our huge road trip. Eeeee!

Tonight has been busy, busy, busy. This isn’t going to be a travel blog (boo’s from the audience). But this is a simple update about the weight lifting workouts I’ve been doing with help from Mr W.

Tuesday’s workout was not great, I managed 3 of the 5 sets as I had hurt my back. The workout took a long time as I needed help up from the bench and was very slow with the repetitions. 

Today was a different story. 

My brother gifted us a 10kg kettlebell and it has changed my squat game. Resting the bar on my shoulders was just hurting the top of my spine so much. I think it is something to do with my arms keeping my body centred when I’m holding the bell that is really helping too. Unfortunately it only weighs 10kg and I was squating with the bar and weights at 9kg so it’s a tiny bit more but will soon feel like nothing. BUT my legs are still feeling the burn so next week I think it would be a good idea to stick with the 10kg kettlebell but do more reps. Who knows. This is all new to me. And as I said to Mr W today I do find it boring sometimes, but this week where I’ve not felt 100% I’ve just wanted to finish it. 

Squats 

5 x 10kg

Mr W’s set

5 x 10kg

Mr W’s set

5 x 10kg

Mr W’s set

5 x 10kg

Mr W’s set

5 x 10kg

Mr W’s set

This is where things got interesting. Mr W actually witnessed how uncoordinated my arms are. My right is so much stronger than my left and as I progress through the set I try to adjust and the bar will wobble side to side. I’m going to keep an eye on this and see if we can adjust this as we go along. But we did up the weight today for my bench press and it was good to up the challenge. It didn’t feel too strenuous so on the last set I pushed on to see how far I could go. The weight on the bar is now up to a total of 15kg now so I’m well chuffed. The first workout was 2 weeks ago today and I have doubled (plus some) on my bench press. So mini celebration for me!

5 x 15kg

Mr W’s set

5 x 15kg

Mr W’s set

5 x 15kg

Mr W’s set

5 x 15kg

Mr W’s set

9 x 15kg

Mr W’s set

Mr W has said that my deadlifts have seemed way too easy in previous sessions, so he left his weights on today and wanted me to try. A total weight of 19kgs seemed mad. But I actually did it. He has told me that to feel the benefits you need to squeeze your core? I can’t help but laugh, all I could squeeze was my bum. So that’s a success for weight training and some knickers to eat for my bum!

5 x 19kg

Mr W’s set

5 x 19kg

Mr W’s set

5 x 19kg

Mr W’s set

5 x 19kg

Mr W’s set

9 x 19kg

Mr W’s set

This is where I surprised myself, the overhead barbell press still makes me nervous. Something about a weighted metal pole above your head and it crashing down might be it. But we kept the 15kgs on. I actually managed it! And I went above and beyond on the last two sets too. But even typing this now I can feel it in my arms, so there’s proof it is working!

5 x 15kg

Mr W’s set

5 x 15kg

Mr W’s set

5 x 15kg

Mr W’s set

6 x 15kg

Mr W’s set

9 x 15kg

Mr W’s set

I must admit I really like the ‘row’ lift and wasn’t able to do it Tuesday. We ramped up the weight today and even though I couldn’t keep up the reps after the good start I am really happy with pushing myself. Next time I’m going to build up the reps from 5, to 7 and then see how it goes. At least then there won’t be a decline. As you can see from today, I started with 10 and then reached 12 and by the fourth and fifth set I could barely do 9. So I will try next time to build it slowly. 

10 x 15kg

Mr W’s set

12 x 15kg

Mr W’s set

11 x 15kg

Mr W’s set

9.5 x 15kg

Mr W’s set

9 x 15kg

Mr W’s set

So for someone who has been finding the workouts boring I was really chuffed by today’s challenges. Mr W suggested that the last repetitions of the set we should try and push ourselves. Keep ‘going until you fail’ to just make it more interesting. So that will be interesting. He also said he had been reading up on PCOS and how these low impact types of workouts are so much more beneficial than cardio workouts. I’ve discussed this before here and just knowing he has taken it on himself to look has made all the difference. If you are reading this and have PCOS you know how important it is to feel understood so make sure you surround yourselves with those that care and are willing to understand. 

To those that are reading this to see what it’s like as a bigger girl. I wholeheartedly say go for it. You are in control. You say how many repetitions and how much weight. You can change weights when you feel comfortable. The most important thing is whether you enjoy it. Movement doesn’t have to be a bastard or a chore. You got this!

Work it out. Take two.

Workout number three and it was time to ramp it up. Oh, less clothing means less sweat! Who knew?

Poised for action in shorts, a strappy top and trainers with one sock to cover up a semi-blister from yesterday’s mammoth 15,969 steps I was ready for the barbell.

Mr W wanted to add weight on the first workout and I point blank knew that my legs are really struggling with the barbell back squats. It was only yesterday that my legs felt normal after last week’s two workouts. I think Mr W believes I can do more. But I see this as a marathon not a sprint. 

Stepping up to the bar and moving downwards, my legs instantly refused to squat lower than I wanted to push them and the 7kg bar resting on my shoulders was the last thing on my mind. A set of 5×5 squats later and mind over matter was not present. My squatting resembled nothing similar to what I have seen from others online. Rome wasn’t built in a day. And I need to remind myself of this. One squat at a time. 

Next up, the barbell bench press, laying down feels good. After a busy day yesterday I could definitely have a nap. But no relaxing just yet. Mr W has fashioned a barbell rack out of some timber and even though he keeps an eye on me, ya know in case I drop the solid metal bar on my face, it allows the feeling for control over your whole space. He added two 1kg weights to the baras last week’s set proved really quite simple. Straightening my back on the bench to keep my shoulders level, I raised the new weight of 9kg above my face and into the sky. Counting to five, I only wobbled at ‘3’. The weight isn’t the issue, the control of the motion becomes wobbly at times. I am not coordinated. It is, however, fascinating to breathe in and out to calm your mind so it can guide your body to control its own muscles. It takes you inside your being. I am finding it more interesting than I thought I would. That is, until a flock of seagulls flew overhead and I found my eyes following them.

Barbell deadlift next, 7kg bar with an added 6kgs of weight. Hello 13kg. Kept my arms straight this time, Mr W pointed out the extra weight would help with this technique and it did. This set is still really boring. Although, I imagine with more weight, all in good time, this will become more challenging and therefore enjoyable. 

Barbell overhead press, 4kg was removed here, very smart considering the bar would be above my face while I stood beneath it. Up, down, up, down. All very good and almost… ah, I’m going to say it, fun. I found my control here at its best and therefore I was able to move my arms faster than the other workouts. This was also the case for the ‘row’ movements. 

It feels good to be moving my body, feeling the after effects and yet still really enjoying it. I am working with my body and I don’t feel like I am punishing it. I wonder if there will be a day when I look back at this and utter the words, ‘oh you naive fool.’