That 20th Exercise Diary…

My new programme is tough – real tough…

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…and I found out a little bit the hard way. I mentioned last week that I had changed some of the days around to suit what I was doing, so this meant training Monday, Tuesday, Wednesday & Thursday this week. I found out Thursday morning that I would definitely not be training that day! I was exhausted; drained, lifeless and pretty useless at work. By the end of the day I was just about ready to cry…so I did (a little).

I sometimes think that I can push myself and push myself because I think that I can pretty much do anything, but that’s generally not the case. I realised why the work-out had been set up in a specific way, and it was because it’s practically impossible to do it any other without wanting to pass out/cry/stop altogether.

BUT… I finished the week but moving the exercises back to where they should have been…and this is how it went…Read my daily diary below:

Monday – HIIT & Core

Warm Up & Stretches

HIIT TrainingRepeat x 10

  • 60 Seconds Walk (6kph)
  • 30 Seconds Jog (9.5kph)
  • 60 Seconds Sprint (14kph)

Cool Down & Stretches

Core Circuit – I managed to do this 4 times round the circuit, which is an improvement on last weeks 3!!

  • Jack Knife Sit Up – 5kg Weight
  • 90 Degree Crunch – 5kg Weight
  • Weighted Bicycle Crunch – 5kg Weight
  • 90 Degree Toe Taps
  • Exercise Ball Crunch
  • Isolated Crunch
  • Exercise Ball Roll Ups
  • Leg Extensions (sat on bench)

Tuesday – Full Body Circuits

Warm Up & Stretches

Sprint CircuitRepeat x 4

  • 30 Second Walk (6kph)
  • 30 Second Jog (9.5kph)
  • 30 Second Sprint (14kph)

Strength Circuit – This said repeat 3-6 times, 12-15 reps per exercise. This time around I managed 4, which is one better than last week – yay! I think I managed more because I decreased my weight slightly on the Clean & Press from 25kg to 20kg, to ensure that I could get through the rest of the circuit properly. I kept at 12 reps.

  • Clean & Press – 20kg
  • 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

Wednesday – Full Body Circuits

Warm Up & Stretches

Sprint CircuitRepeat x 4

  • 30 Second Walk (6kph)
  • 30 Second Jog (9.5kph)
  • 30 Second Sprint (14.5kph)

Strength Circuit – I went 4 times around the circuit again, with 12 reps- yay!!!

  • Clean & Press – 20kg
  • 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 – Rest Day

…and boy did I need it!!

Friday – HIIT

Warm Up & Stretches

HIIT TrainingRepeat x 10

  • 60 Seconds Walk (6kph)
  • 30 Seconds Jog (9.5kph)
  • 60 Seconds Sprint (14.5kph)

Cool Down & Stretches

Saturday – Rest Day

Sunday – Full Body Circuits

Warm Up & Stretches

Sprint CircuitRepeat x 4

  • 30 Second Walk (6kph)
  • 30 Second Jog (9.5kph)
  • 30 Second Sprint (14.5kph)

Strength Circuit – FIVE ROUNDS!!! I managed FIVE!!!!!

  • Clean & Press – 20kg
  • Kettlebell Swings – 12kg
  • Reverse 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


Next Week…

I’ve got a week and half left to smash this thing, and I am so determined to do so! I’ve cancelled meeting with my friends on two days next week (sorry guys) and I am going to be harder on myself than ever before. I just want to see that body fat percentage in the teens goddamnit!!!

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