That 19th Exercise Diary…

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My new programme is tough – real tough…

Here’s what the BodyBuilding.com overview says:

“Five days per week, you’ll be training harder than you ever have for roughly 60 minutes per session. You’ll cycle through a day of circuit training, a day of conditioning, and a day of rest. Then you’ll lift, hit conditioning the next day, lift again, and rest again so you can repeat the process for three intense weeks. You can perform my Clutch workouts anywhere, with minimal equipment. Each workout, whether it’s resistance or cardio, is built on a series of high-intensity circuits”

I made a few edits to which days I trained so that it fit in to when I could actually get to the gym to do them, but I made sure that I am never training for more than three days running.

Read my daily diary below:

Monday – Lazy Day *Bad Tiff*

Tuesday – Rest Day

Wednesday – Full Body Circuits

Warm Up & Stretches

Sprint CircuitRepeat x 4

  • 30 Second Walk (6kph)
  • 30 Second Jog (9.5kph)
  • 30 Second Sprint (13.7kph)

Strength Circuit – This said repeat 3-6 times, 12-15 reps per exercise. As it was the first time I was doing the exercises, I chose 12 reps and decided to go around the circuit as many times as I could. Unfortunately, I only managed 3 times before I seriously couldn’t do anymore!!!

  • Clean & Press – 25kg
  • Kettlebell Swings – 12kg
  • Walking Lunges – 10kg each arm
  • Push Ups
  • Tricep Dips
  • High Knees
  • Bodyweight Squats
  • Lat Pull Down – 25kg
  • Medicine Ball Jumping Jacks – 10kg
  • Incline Push Ups
  • Bicep Curls – 8kg each arm
  • Lateral Raises – 5kg each arm
  • Dumbell Row – 10kg each arm

Cool Down & Stretches

Thursday – HIIT & Abs

Warm Up & Stretches

HIIT TrainingRepeat x 10

  • 60 Seconds Walk (6kph)
  • 30 Seconds Jog (9.5kph)
  • 60 Seconds Sprint (13.7kph)

Cool Down & Stretches

Core Circuit – This also said repeat 3-6 times, to failure, but I only managed 3 times round again! I think this has given me room to improve and definitely something to aim for the in the next couple of weeks, as I know I definitely didn’t go to true failure on some of the sets.

  • Jack Knife Sit Up – 4kg Medicine Ball
  • 90 Degree Crunch – 4kg Medicine Ball
  • Weighted Bicycle Crunch – 4kg Medicine Ball
  • 90 Degree Toe Taps
  • Exercise Ball Crunch
  • Isolated Crunch
  • Exercise Ball Roll Ups

Friday – Rest Day

Saturday – Full Body Circuits

Warm Up & Stretches

Sprint CircuitRepeat x 4

  • 30 Second Walk (6kph)
  • 30 Second Jog (9.5kph)
  • 30 Second Sprint (13.7kph)

Strength Circuit – As I sucked on Wednesday and only did 3 times around the circuit, I told myself I wasn’t leaving until I had done 4 on this day. I stuck with 12 reps of each exercise…

  • Clean & Press – 25kg
  • Kettlebell Swings – 12kg
  • Walking Lunges – 10kg each arm
  • Push Ups
  • Tricep Dips
  • High Knees
  • Bodyweight Squats
  • Lat Pull Down – 25kg
  • Medicine Ball Jumping Jacks – 10kg
  • Incline Push Ups
  • Bicep Curls – 8kg each arm
  • Lateral Raises – 5kg each arm
  • Dumbell Row – 10kg each arm

Cool Down & Stretches

Sunday – Rest Day


next week…

I am just cracking on with this training programme. I’ve got 5 training sessions next week so it is going to be a toughie – but I am looking forward to seeing improvements in how many circuits I can do and how many reps I can throw out!

OOOOOOSH!

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