That 22nd Exercise Diary…

I know I’m posting up my Exercise Diary early this week – and I’ll tell you for why…

I’m splitting this week up in two as an experiment. Monday – Friday I have been doing all that I normally to do stay fit and healthy. Then Saturday – Tuesday I’m not really going to be caring what I’m eating or drinking, and I definitely won’t be doing much exercise – so I am treating that as a separate week to log and see how I feel and what changes take place afterwards…

The last few days of my BodyBuilding.com Clutch Cut programme went well – I smashed out a good amount of circuits, and the sprints too!

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Read my exercise diary for the past week:

Monday – Full Body Circuits

Warm Up & Stretches

Sprint CircuitRepeat x 4

  • 30 Second Walk (6kph)
  • 30 Second Jog (9.7kph)
  • 30 Second Sprint (15kph)

Strength Circuit – 12 reps each exercise, and I managed to repeat it SIX times!! 

  • 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

Tuesday – HIIT & Core

Warm Up & Stretches

HIIT Training – Repeat x 10 – 25 minutes

  • 60 Seconds Walk (6kph)
  • 30 Seconds Jog (9.7kph)
  • 60 Seconds Sprint (14.7kph)

Cool Down & Stretches

Wednesday – Full Body Circuits

Warm Up & Stretches

Sprint CircuitRepeat x 4

  • 30 Second Walk (6kph)
  • 30 Second Jog (9.7kph)
  • 30 Second Sprint (15kph)

Strength Circuit – 12 reps, 3 times around the circuit. 

  • 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

Thursday – Random Day

On Thursday I didn’t really have a plan – and I had 45 minutes to kill in the gym, so I kind of just made it up..

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Friday – Measurements Day

Saturday – Rest Day (Matt’s Birthday)

Sunday – Rest Day


Next Week…

The beginning of next week is my birthday, but the 2nd half of next week will be spent trying to rectify the weekend I’m sure! Then we are on to #AbsForApril – watch out for the workouts!!

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