That 12th Exercise Diary…

image

I was on the early shifts at work this week, meaning I started at 8am. With the gym only opening at 6:30am, I thought I would keep my focus on the squats and fit anything else in that I could in my own time.

Here’s my exercise diary from week 12.

Monday

Warm Up – 1km runΒ at 9.5k/h

Squats – 140Β at 15kg

I hit the gym with Eloise after work and did a bit of tabata:

  • Russian Twists (8kg Medicine Ball)
  • Kettle Bell Lifts (8kg)
  • Crunches
  • Moving Side Planks
  • Toe Tap Twists
  • Dumbbell Curls (6kg)

We then hit up some weights machines:

  • Tricep Pull Downs (12kg)
  • Shoulder Press (12kg)
  • Lat Pull Downs (25kg)

Tuesday

Warm Up – 1km on Cross Trainer

Squats – 150 at 15kg

I had a long day at work with a late meeting so I didn’t get to the gym after work!

Wednesday

Warm Up – 1km on Cross Trainer

Squats – 160 at 15kg

Then after work I did some tabata:

  • Russian Twists (8kg Medicine Ball)
  • Kettle Bell Lifts (8kg)
  • Crunches
  • Moving Side Planks
  • Toe Tap Twists
  • Dumbbell Curls

Then I hit up some weights machines:

  • Tricep Pull Downs (12kg)
  • Shoulder Press (12kg)
  • Lat Pull Downs (25kg)
  • Chest Press (12kg)

Thursday

Warm Up – 1km on Cross Trainer

Squats – 170 at 15kg (free standing because someone stole my Smith Machine – grrrrr)

Eloise joined me after work as well, and we did some tabata…again:

  • Russian Twists (8kg Medicine Ball)
  • Kettle Bell Lifts (8kg)
  • Crunches
  • Moving Side Planks
  • Toe Tap Twists
  • Dumbbell Curls (6kg)

Then I hit up some weights machines while she went on the bike:

  • Tricep Pull Downs (12kg)
  • Lat Pull Downs (25kg)
  • Chest Press (12kg)

Friday

Warm Up – 1km on Cross Trainer

Squats – 180 at 15kg (back on my lovely Smith Machine)


 

Getting up early just gets easier and easier to do as the week goes on. I actually woke up BEFORE my 5:30am alarm one day this week – how bloody weird!

I have one more week left of my own version of the Squat Challenge. High repsΒ with low weight really doesn’t seem like ‘my thing’ – but I will be interested to see if there are any changes to my body because of this. I do feel as if my legs have become a lot stronger, less fat and all that – but it will be great to see if my body fat % has gone down, whether my measurements have changed and what the difference is in my weight.

You may notice that I just said ‘what the difference is in my weight’. This is because I actually fully expect to put on weight. I hate the idea of it, and I know it will have an effect on me, but if I see that my measurements have gone down along with my body fat percentage – I can’t really argue with that!