Plan
- Body Pump @ 6am
- Body Jam @ 5pm with Vanessa
- 30mins
- 30mins
- Body Pump @ 5:30pm with Debbie
- 60mins
- 60mins
I thought about going straight home after work, yet somehow I managed to take myself into the gym and do Debbie's 5:30pm Body Pump class.
Before the Pump class, I warmed up by doing half an hour of Body Jam with Vanessa.
As for Pump itself, it was a bad move for me to increase my weights in the squat track. I felt a lot of discomfort in my lower back, despite the weights being a good challenge for my legs. I went and reduced the weight for back track as a result.
- Glutes: 2 x 3.5kg + bar = 13kg
- Chest: 2 x 2.5kg + bar = 11kg
- Back: 2 x 2kg + bar = 11kg
- Triceps: 2 x 2kg + bar = 10kg
- Biceps: 2 x 1kg + bar = 8kg
- Quadriceps: 2 x 2.5kg = 5kg
I do wonder whether I need to ditch Body Pump altogether for a while and focus on strengthening my lower back to the point where I can do barbell squats without experiencing that sort of pain.
I don't feel like I'm fully in rest week mode yet. Mind you, rest for most people means no exercise whatsoever. For me, it's cutting back from one workout per day to two. So much for rest.
7 comments:
Do you have any rest days at all?
Exercise breaks down your body and on your rest day it rebuilds it stronger and better. If you don't rest enough you actually go downhill eh...
Well Mr Concerned (:-P), if you check out my weekly plan in the sidebar, you'll see that at the moment, Wednesday is my rest day.
It's also the day where I don't get any sleep and feel more exhausted the next day. Its bearable now, but in Summer, I'll need to review it.
Hello there dear,
Remember the guy from Penang, Malaysia? I came back from the BODYJAM training already and I finally see Carla and the others in BODYJAM 45. It's a great release I love everything especially the warmup, hip hop, recovery and the global electro. I've been trying to find her profile in the lesmills website but I just couldn't find it. Anyway, I have been reading and I noticed that there are less posts about BODYJAM now. Hopefully there will be more towards BODYJAM 46 and whenever Carla takes the stage? Take good care of yourself also; work hard and smart; don't forget that you need rest okie? That's all for now, keep this blog and Carla sensational!
Cheers,
Alan
Glad you like Body Jam 45. I'm still writing about Body Jam, it may not be as obvious since I'm also writing about my 5km race which is this Sunday. If you want to look at the posts that I've written regarding Body Jam, look at the Body Jam category that you can select from the dropdown in the sidebar.
As for the profile - I think Carla is employed by Les Mills New Zealand, not Les Mills International, so I don't think she has a profile on the site. I'll ask her when I get the chance.
Hey
I do agree that maybe you need to stop the body pump and spend some time strengthening your back. You do not want to end up hurting yourself!
Your Personal Trainer should be able to show you some exercises for your back.
I think in body balance there are some tracks to strengthen your back but I can not remeber which ones!
If you're looking for exercises to strengthen your lower back I rate Pilates, I can feel the difference after just a month. There's also probably less risk of injury because there's no additional weight there.
superstar - Yeah I think its a good idea; I've asked Adam to come up with some exercises that will help :-0
WundaLucy - Ooooh pilates, of course! That completely escaped my mind, thanks for mentioning it!
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