That 13th Exercise Diary…

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Here’s my exercise diary from week 13.

Monday

Warm Up – 1km run at 10.5k/h

Squats – 200 at 15kg on the Smith Machine

I hit the gym after work as well and did a bit of tabata & weights:

  • Russian Twists (8kg Medicine Ball)
  • Kettle Bell Lifts (8kg)
  • Crunches x 2 sets
  • Moving Side Planks
  • Leg Raises
  • Tricep Pull Downs (12kg – 3 sets of 10)
  • Shoulder Press (12kg – 3 sets of 10)
  • Lat Pull Downs (27.5kg – 3 sets of 10)

Tuesday

Warm Up – 1km run at 10.5k/h

Squats – 215 at 15kg on the Smith Machine

Wednesday

Warm Up – 1.25km run at 10.5k/h

Squats – 225 at 15kg on the Smith Machine

I had some time before work, so I did a full session, which included the following tabata and weights:

  • Russian Twists (8kg Medicine Ball)
  • Dumbbell Curls (6kg each)
  • Kettle Bell Lifts (8kg)
  • Crunches
  • Moving Side Planks
  • Leg Raises
  • Shoulder Press (12kg – 3 sets of 10)
  • Lat Pull Downs (25kg – 3 sets of 10)

Thursday

Warm Up – 1.25km run at 10.5k/h

Squats – 240 at 15kg – freestanding

Tabata and weights:

  • Russian Twists (8kg Medicine Ball)
  • Kettle Bell Lifts (8kg)
  • Crunches
  • Moving Side Planks
  • Shoulder Press (12kg – 3 sets of 10)
  • Lat Pull Downs (25kg – 3 sets of 10)
  • Leg Adductor (42.5kg – 3 sets of 10)
  • Leg Abductor (42.5kg – 3 sets of 10)
  • Chest Press (12kg – 3 sets of 10)

Friday

Warm Up – 1km run at 10.5k/h

Squats – 250 at 15kg – freestanding

Sunday

6.4km run with Matt, the first step on our 10k training

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