That 15th Exercise Diary…

Here is my exercise diary from Week 15. I have worked damn hard this week, which made me hungrier, more tired, but even more determined.


I am trying to make the cardio work for me, but sometimes I just feel as if I am fighting a losing battle. If ANYONE has any hints or tips on how to get better at running then please send them my way….! I think it could be mainly boredom when running on a treadmill, but sometimes I just don’t have a choice.

This week I started my new weights programme from It’s a 4 week programme targeting Fat Loss. I really loved it – I felt I was working my muscles hard – and I definitely felt it in my muscles in the days after.

Now, I know some of the exercises below may mean absolutely nothing to you, and I’ll be honest, before the start of the week they meant nothing to me either!! I had to google the list of exercises the night before so I knew exactly what I was doing the next day. I will be writing post to explain what these exercises are, with links to good videos and explanations – so please don’t get down heartened if you don’t know what something is – a bit of YouTube normally does the trick.

Read my daily diary below:

Monday – Arms/Shoulders


  • Superset 1 (x4) – Push Jerks (25kg Bar x 5) / Dumbell Upright Rows (6kg each arm x 10)
  • Superset 2 (x4) – Cable Rear-Delt Flies (2.5kg each arm x 10) / Cable Front Raises (2.5kg x 10)
  • Superset 3 (x4) – Skullcrushers (12.5kg Bar x 10) / Drag Curls (12.5kg Bar x 10)
  • Superset 4 (to failure) – Plank Pull Ups / Close Grip Push Ups

Ab Circuit

  • Plank – 1 Minute
  • Side Plank – 1 Minute (each side)
  • Isometric V-Up – 30 Seconds
  • Ab Roller x 20


  • 30 Mins Stationary Bike

Tuesday – Plyometrics/Legs

Plyometrics – Circuit x 3

  • Line Jumps x 10
  • Tuck Jumps x 10
  • Depth Jumps x 10
  • Dynamic Step-Ups x 10 (each leg)


  • 5 Sets of 10 @ 25kg


  • Superset 1 (x3) – Good Mornings (15kg Bar x 10) / Standing Calf Raises (15kg Bar x 20)
  • Superset 2 (x3) – Leg Curl (35kg x 10) / Leg Extensions (35kg x 10)


  • 2.5 Miles on Treadmill


Wednesday – HIIT 

20 Minute on Treadmill – 30 Seconds On/30 Seconds Off

Low – 9kph / High – 12kph

Ab Circuit

  • Ab Crunch – 25kg x 30
  • Cable Woodchopper – 20 x 8.75kg (each side)
  • Hanging Leg Raise x 20
  • Ab Roller x 10
  • Russian Twists – 8kg x 30



  • Superset 1 (x4) – One-arm Dumbbell Rows (8kg x 10 each arm) / Dumbbell Pullovers (10kg x 10)
  • Superset 2 (x4) – Incline Dumbbell Rows (6kg each arm x 10) / Lat Pull Downs (25kg x 10)
  • Superset 3 (x4) – Lat Pull Downs (20kg x 10) / Cable Face Pulls (11.25kg x 10)
  • Finisher – Single Arm Cable Lat Pull Downs (8.75 x 10 each arm)


  • 2.5 Miles on Treadmill




  • Superset 1 (x4) – Dumbbell Bench Press (8kg each arm x 10) / Seated Shoulder Press (8kg each arm x 10)
  • Superset 2 (x4) – Incline Dumbbell Flys (8kg each arm x 10) / Dumbbell Front Raises (6kg x 10)
  • Superset 3 (x4) – Incline Dumbbell Press (8kg each arm x 10) / Standing Dumbbell Lateral Raises (4kg each arm x 10)
  • Finisher (3 sets to failure) – Push Ups

Ab Circuit

  • Toe Touch Sit Ups x 30
  • Swiss Ball Crunches x 30
  • Swiss Ball Roll Ups x 15
  • Ab Roller x 20


  • 3 Miles on Treadmill

All in all – I feel that I absolutely smashed out this week. I went into each day determined and really ready to give it my all. I have worked out that I need to do some of the weights exercises with more weight, and I have also realised that I can finish the cardio workouts – I just need to keep going.


My week in cardio ^^ 

There’s two weeks until the British Heart Foundation 10k that me at Matt are running, and we would love your support. Please donate by heading to our Just Giving page. Every tiny amount helps, so please take the time to give to the amazing charity.

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Lets NAIL this week folks… who’s with me?!!!

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