Ally's Journal

Inspiring a Healthy, Active & Creative Lifestyle. This is my journal sharing passionate musings about being active, keeping fit, savouring healthy food, enjoying fresh produce, feeling inspired, exploring my surroundings, indulging in design and viewing the world through creative eyes. Homepage: www.allylouisecreative.com

SUNDAY STRENGTH SESSION

Dumbbell Chest Press 
- 10kg x 10 
- 12.5kg x 8 x2

Assisted Pull Up (underhand grip)
- 43kg x 8 x 3

Lunge 
- 25kg BB x 12 ea leg x 3

Shoulder Press
- 20kg BB x 8 x 3

Bicep Curl
- 17.5kg BB x 8
- 17.5kg BB x 6 x 2

Weighted Tricep Dips 
- 5kg Plate x 10
- 10kg Plate x 10 x 2

One legged side hover x 10 seconds ea side x 2

Notes:
Sticking with the strength training. I’m actually really looking forward to them each Sunday morning - resistance training is great for clearing the mind! There is just something so satisfying about working your muscles to fatigue and being able to lift really heavy things… I’m hoping to start getting in 2 weights sessions each week soon, since my body seems to be handling my current workout load well. I love feeling myself getting stronger. I liked doing the weighted tricep dips - it is amazing how much more difficult the 10kg plate on my lap made them! An hour of  yoga straight after my strength session completed my Sunday morning. 
My arvo consisted of the Group Exercise Instructor course that I have been taking each Sunday afternoon. Once again the majority of the afternoon was spent doing continuous light aerobic work and a little muscle conditioning. Lots of fun! But man, I am happy to be home lounging around now. Big big day. Zzzzzzzzz…

One of my besties came to stay for the weekend. We saw The Lion King in 3D. Went on lots of public transport. Enjoyed wearing our 3D glasses everywhere. Went to a dumpling house for dinner. Tried chickens feet (weird!). Befriended the local wildlife. Took lots of photos. Had lots of fun. *Bliss*

THIS WEEK’S WORKOUT LOG

SUN 9/10: Strength Training (9:00am) Group Ex Course (arvo)
MON 10/10: Body Pump (6:00pm)
TUES 11/10: Body Pump (6:30pm)
WED 12/10: Rest
THUR 13/10: Body Pump (9:30am) CX30, Sh’Bam, Body Attack (5:00-6:30pm)
FRI 14/10: Rest 
SAT 15/10: Body Pump (9:00am) Body Attack (10:00am) 

Thursday was an epic day. I’m still sore…

SUNDAY STRENGTH SESSION

Dumbbell Chest Press 
- 10kg x 10 
- 12.5kg x 8 x2

Assisted Pull Up (underhand grip)
- 50kg x 10
- 43kg x 8
- 43kg x 6

Lunge 
- 25kg BB x 12 ea leg x 3

Shoulder Press
- 20kg BB x 8 x 3

Bicep Curl
- 17.5kg BB x 8
- 17.5kg BB x 6 x 2

Tricep Extension (BB) 
- 12.5kg DB x 8
- 12.5kg BB x 8
- 15kg BB x 8

Long Stretch & Foam rolling session

Notes:

True to my word last week, I set off an hour earlier this morning to complete a strength session before my regular yoga class. A short and sweet session this morning was all I felt that I needed. The yoga class ended up being cancelled :-( so I stayed around a little longer and made sure I had a good stretch and did some foam rolling instead. 

The arvo was spent doing aerobics as part of a freestyle group exercise instructor course I am currently completing. Although only light in intensity - we were grape-vining and side stepping and ezy walking and leg curling for a good 2-3 hours, as well as learning how to cue and teach choreography to a class. Exhausting - both mentally and physically, but oh so much fun! Group fitness is so exhilarating! Will sleep well tonight. 

THIS WEEK’S WORKOUT LOG

SUN 2/10: Rest
MON 3/10: Body Pump (6:15am) Heavy Strength Training (3:00pm)
TUES 4/10: Body Pump (6:30pm)
WED 5/10: Yoga (4:15pm)
THUR 6/10: Body Pump (9:30am) 50min Walk w/Mum (6:00pm)
FRI 7/10: Rest
SAT 8/10: Body Pump (9:00am) Body Attack (10:00am)
Group Exercise Training Practice - light aerobic (12:00noon)

Mum came to stay with me in the city for a night. Always nice having her visit!
Highlight of today? Sharing tears of laughter whilst modeling all the funky fascinators currently on display in Myer for the Spring Races. So. Much. Fun. 
Love my Mum. xx

Warm chicken salad for lunch at Prahran Market on Thursday with my Mum. Love that salads are so pretty!

Warm chicken salad for lunch at Prahran Market on Thursday with my Mum.
Love that salads are so pretty!

A commissioned illustration piece I did recently. The client wanted something to put on the front page of his website, to represent the women at ‘Walking Workouts’.
I ended up completing three illustrated watercolour pieces and integrating them together. I kept the style casual, fun and carefree - to match the existing Walking Workouts branding and also convey the atmosphere of a Walking Workouts session.
It has just been added to the site! Exciting to see it up there and live! Yay!

Visit: www.walkingworkouts.com.au

Last night’s dinner: Salmon on steamed silverbeet w/pumpkin & lemon.Yum. I was pretty proud of myself for this one.  

Last night’s dinner:
Salmon on steamed silverbeet w/pumpkin & lemon.
Yum. I was pretty proud of myself for this one.  

Heavy Strength Training

Finally got my act together and did some heavy strength training in the gym on Monday afternoon. I’ve been struggling to fit it in lately, around the Pump classes I’ve been doing. In fact, I’m ashamed to say that I haven’t done any for almost 2 months.
Not good Ally, not good at all!
I team taught Pump early Monday morning and then, as I had the afternoon free, decided then was as good a time as any to hit the weights!

Monday Strength Session:

Dumbbell Chest Press
- 10kg x 10 
- 12.5kg x 8 x2

Lat Pulldown
- 32kg x 10
- 36kg x 8 x 2

Incline Leg Press
- 45kg x 10 x 3

Bicep Curl (BB)
- 17.5kg x 8 x 3

Tricep Extension (BB)
- 20kg x 6
- 15kg x 6
- 12.5kg x 6

Alternating Lunge (BB)
- 20kg x 12 ea leg x 2
- 25kg x 12 ea leg x 1

Shoulder Press (BB)
- 17.5kg x 8
- 20kg x 6 x 2

Side Hover Crunch
- 8 each side

Notes:

Overall, a pretty good session and man it felt amazing to be back in with the weights! I didn’t realise how much I’d actually missed it! I found it hard to work out what weight to use as I knew I hadn’t done much heavy lifting for a while and my muscles were likely a little tired from the morning’s Pump session. I stuck to what I could remember doing the last time I did weights - but did manage to up my shoulder barbell to 20kg! Woot!!! Go shoulders! I love working shoulder and biceps - makes me feel super strong dude!! My tricep extensions were a completely different story - either my tris are weaker than I thought they were or just really tired from Pump. I’m hoping the later.

I am making a conscious effort to include at least one heavy strength session into my workouts each week. I know that I need to, I just have to make it a priority and fit it in. I doubt that I will do a double weights day again though (Pump and strength on the same day was a little much for me) as woah, I felt it badly on Tuesday and Pump that night was an interesting experience! Especially in the triceps - it’s always the triceps!!! Owwiiieessss! Instead, I’m aiming to get a weights session in each Sunday morning before Yoga. 

I’m not a HUGE footy follower, but I still enjoyed watching the AFL Grand Final over the weekend. I go for Geelong!! Wooo!!! (Wanna know a secret??? The reason I go for Geelong is because when I was a little girl I loved kittens, so I wanted to barrack for ‘the kittens’. Yeah, slightly embarrassing hey?) My two furbabies were pleased with the end result of the game! 

Started Saturday with a quick 30 minute run through town, before going on a brisk morning walk with my Mum around the lake.  

Started Saturday with a quick 30 minute run through town, before going on a brisk morning walk with my Mum around the lake.  

Snuggling together in Jess’s cute country cottage for Friday night movies with the besties! 

Snuggling together in Jess’s cute country cottage for Friday night movies with the besties! 

THIS WEEK’S WORKOUT LOG

SUN 25/9: Yoga (10:00am) Group Exercise Instructor Course (Arvo)
MON 26/9: Body Pump (6:15am)
TUES 27/9: 1 hour walk w/friend (9:00am) Body Pump (6:30pm)
WED 28/9: Rest
THUR 29/9: Body Pump (5:30pm) Body Attack (6:30pm)
FRI 30/9: Body Pump (3:30pm)
SAT 1/10: Short Run (9:15am) 1 hour walk w/Mum (10:15am)

This morning’s class has been cancelled! So that means I am free to go home for the weekend! Woop Woop!!! Nice and early 9:15am train trip back to the country! Love my red suitcase. Love most things that are red actually… but that is another story.

Soy Cappuccino at Southern Cross station before the ride home. Ahhhh, happy Friday!