That 18th Exercise Diary…

So, after the 10k last Sunday (read about that here) I had one more week left of the BodyBuilding.com Elite Body Programme to smash out…

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Read my daily diary below:

Monday – Rest Day 

Tuesday – Shoulders & Arms

Supersets

  • Superset 1 (x4) – Push Jerks (25kg Bar x 10) / Dumbell Upright Rows (10kg each arm x 10)
  • Superset 2 (x4) – Cable Rear-Delt Flies (5kg each arm x 10) / Cable Front Raises (5kg x 10)
  • Superset 3 (x4) – Skullcrushers (15kg Bar x 10) / Drag Curls (17.5kg Bar x 10)
  • Push Ups x 30

Ab Circuit

  • Plank – 1 Minute
  • Side Plank – 1 Minute (each side)
  • Isometric V-Up – 30 Seconds
  • Ab Roller x 20
  • Russian Twists x 30 (10kg)

Wednesday – Plyometrics/Legs

Plyometrics – Circuit x 3

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

Squats

  • 5 Sets of 10 @ 35kg

Supersets

  • Superset 1 (x3) – Good Mornings (25kg Bar x 10) / Standing Calf Raises (30kg Bar x 20)
  • Superset 2 (x3) – Leg Extensions (45kg x 10) / Leg Curl (42.5kg x 10)
  • Superset 3 (x3) – Leg Abductor (47.5kg x 10) / Leg Adductor (47.5kg x 10)

Cardio

  • 12 Minutes Stationary Bike

Thursday – Cardio & Core

Cardio

  • Interval Training: 30 Minutes – 30seconds high (13.5kph) / 45 seconds low (9kph)

Abs Circuit

  • Crunch (30 x 25kg)
  • Cable Woodchopper (20 x 13.75kg) each side
  • Roman Chair Leg Raise x 30
  • Russian Twists (30 x 10kg)
  • Ab Roller x 10

Friday – Back

Supersets

  • Superset 1 (x4) – One-arm Dumbbell Rows (10kg x 10 each arm) / Dumbbell Pullovers (14kg x 10)
  • Superset 2 (x4) – Incline Dumbbell Rows (9kg each arm x 10) / Lat Pull Downs (25kg x 10)
  • Superset 3 (x4) – Lat Pull Downs (22.5kg x 10) / Cable Face Pulls (16.25kg x 10)
  • Finisher – Single Arm Cable Lat Pull Downs (13.75 x 8 each arm)

Abs

  • Swiss Ball Roll Ups x 20
  • Ab Roller x 20
  • Press Ups x 30

Saturday – Chest & Shoulders

Supersets

  • Superset 1 (x4) – Bench Press (20kg x 10) / Seated Shoulder Press (5kg each arm x 10)
  • Superset 2 (x4) – Incline Dumbbell Flys (5kg each arm x 10) / Dumbbell Front Raises (5kg x 10)
  • Superset 3 (x4) – Bench Press (20kg x 10) / Standing Dumbbell Lateral Raises (5kg each arm x 10)
  • Finisher (3 sets to failure) – Push Ups

Ab Circuit

  • Toe Touch Sit Ups x 30
  • Plank – 1 minute
  • Crunches x 30
  • Leg Raises x 30

Sunday – Rest Day


As always, I noted down all of the weights that I have done over the past weeks to see what increase I made from week to week.

Week 1 – 2: Overall, from all sets and reps, I lifted 2,465kgs more in week two than in week one. That’s 388 stone, which is 40 of me!

Week 2 – 3: In all sets and reps, I lifted 1,405kgs more in week three than in week two. That’s 221 stone, which is 23 of me!

Week 3 – 4: In all sets and reps, I lifted 4,190kgs more in week four! Thats 659 stone, which is 69 of me!!!

This is brilliant!! Without the cardio – it looked as if I was able to concentrate more on the programme, which had me adding exercises, adding weights and paying much more attention to what I was doing.

It made me think actually – what if I hadn’t have done the 10k this month alongside the plan..? Would I have added on a load more weight and be rocking that proper 6 pack right now? Maybe!!


next week…

It’s time to start a new programme…and this month I have chosen Ashley Conrad’s 21-Day Clutch Cut. Sounds scary doesn’t it?!! Well, it bloody looks it too! Ashley Conrad is a trainer to the stars (including Bradley Cooper) and this is her 3 week programme used to whip a star into shape before a movie shoot. I have been looking at this plan for a couple of weeks, because it’s pretty damn hard core and I’m a little bit scared that I won’t be able to do it… but I’ve bitten the bullet and hopefully I am going to smash it out!

Me and Matt have decided that March is our month to be super-duper good and get into shape, because with both of our birthdays over Easter Weekend, we will surely fall quite dramatically off of the band wagon, so I think that the Clutch Cut is the perfect programme for me to focus on and really get my teeth into.

Anyone who fancies a gym buddy…hit me up!!!