That 25th Exercise Diary…

I have a reaaaaaallly short attention span. Anyone will tell you that. So I need to switch things up to keep me interested!

I did work to the Body Building Elite Body Programme this week, but I added on random extra work outs and extra circuits (and a couple of Spinning classes – aaaaaah!!) to keep me on my toes.

If you read below, you’ll see that some of the weights written down are in red. This means that I have upped the weight from last week on that particular exercise (yay me!!)

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Read my daily diary below:

Monday – Arms/Shoulders

Supersets (repeat x 4)

  • Superset 1 – Push Jerks (30kg Bar x 10) / Dumbell Upright Rows (12kg each arm x 10)
  • Superset 2 – Cable Rear-Delt Flies (6.25kg each arm x 10) / Cable Front Raises (7.5kg x 10)
  • Superset 3 – Skullcrushers (17.5kg Bar x 10) / Drag Curls (17.5kg Bar x 10)

AM Ab Circuit (repeat x 4)

  • Ab Roller x 10
  • 10kg Russian Twist x 10
  • 10kg Weighted Crunch x 10
  • Leg Raises x 10

PM Ab Circuit

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

Additional Exercises

  • Press Ups – 3 x 15

Cardio

  • Treadmill 2.5k
  • Bike 2.5k

Tuesday – 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 (repeat x 3)

  • Superset 1 – Good Mornings (30kg Bar x 10) / Calf Raises (30kg Bar x 20)
  • Superset 2 – Reverse Hyper Extensions x 15 / Leg Extensions (50kg x 10)
  • Superset 3 – 40kg Glute Bridge x 10 / 50kg Deadlift x 5

Ab Circuit

  • 15kg Woodchoppers x 20 (each side)
  • 10kg Russian Twist x 30
  • 10kg Weighted Crunches x 30
  • 20kg Machine Crunches x 30

Cardio

30 minutes Stationary Bike (level 5) = 10 miles

Wednesday – Random Day

Cardio Circuit

  • 10 minutes Treadmill @ 10kmh
  • 10 minutes Stationary Bike @ av. 1.51min/km
  • 10 minutes Cross Trainer @ 3.54min/km

Random

  • 72.5kg Leg Press x 10
  • 70kg Leg Press x 10
  • 65kg Leg Press x 10
  • 55kg Hip Adductor x 30
  • 55kg Standing Hip Abductor/Squat x 50

Thursday – Spinning

Well, I thought I’d give it a go for the first time… and after initially bricking it – I actually ended up really enjoying it!

45 minute class

Friday – Rest Day

So so tired on Friday – definitely needed a rest!

Saturday – Spinning

60 minute class

Sunday – Rest Day


This week of exercise has been really good, and I’ve really enjoyed it. Sometimes it does get pretty lonely doing it on my own all of the time, and that’s why I enjoyed the spinning classes I think, with a bit of motivation from someone else, but I really think I worked hard this week – and linked with staying really good with my nutrition this week, it’s been a great all-rounder!

If anyone fancies a work-out buddy – hit me up!!

Same again next week me thinks….