That 26th Exercise Diary…

This week of exercise has been good! Yeah, the gym can seem pretty lonely at times – but you just go in, get the job done and walk out smiling 🙂

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As you can see, there are still some red figures down there. This means I’ve upped the weight since last week…yay me!

Read my daily diary below:

Monday – Arms & Shoulders

Supersets (repeat x 4)

  • Superset 1 – Push Jerks (30kg Bar x 10) / Dumbbell Upright Rows (12kg each arm x 10)
  • Superset 2 – Cable Rear-Delt Flies (6.25kg each arm x 10) / Cable Front Raises (8kg x 10)
  • Superset 3 – Skullcrushers (17.5kg Bar x 10) / Drag Curls (17.5kg Bar x 10)
  • Superset 4 – Plank Pull Ups x 10 / Push Ups x 15

Tuesday – HIIT & Ab Circuit

HIIT (repeat x 12)

  • Walk x 60 seconds @ 6.3kph
  • Jog x 30 seconds @ 9.8kph
  • Sprint x 60 seconds @ 14.8kph

Ab Circuit (Repeat x 5)

  • 5kg Weighted Crunch x 20
  • 5kg Russian Twist x 10
  • Press Ups x 10
  • 10kg Squat x 10
  • Plank Knee to Chest x 10

Wednesday – Leg Day

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 – Seated Leg Curl (42.5kg x 10) / Leg Extensions (55kg x 10)
  • Superset 3 – Hip Adduction (65kg x 10) / Standing Hip Abduction (65kg x 10)
  • Superset 4 – 50kg Glute Bridge x 5 / 50kg Deadlift x 5

Thursday – Shoulders & Back

Supersets (repeat x 4)

  • Superset 1 – One Arm Dumbbell Row (12kg x 10) / Dumbbell Pullover (16kg x 10)
  • Superset 2 – Lat Pull Down (27.5kg x 10) / Cable Face Pull (17.5kg x 10)
  • Superset 3 – Dumbbell Bench Press (10kg each x 10) / Shoulder Press (8kg each x 10)
  • Superset 4 – Incline Dumbbell Flys (6kg each x 10) / Side Lateral Raise (5kg each x 10)

Back Finisher x 3 – One Arm Lat Pull Down (16.25kg x 10)

Shoulder Finisher x 3 – Kettlebell Shoulder Press (12kg x 5)

Ab Circuit (repeat x 3)

  • Ab Roller x 10
  • Swiss Ball Roll Up x 10
  • 10kg Russian Twist x 10
  • 10kg Weighted Crunch x 10
  • Push Up x 10

Friday – Six Month Measurements Day!!!

Read all about that here…

Saturday – Rest Day

Sunday – Rest Day


This week of exercise has been good, but there wasn’t as much as last week. Yeah, last week may have been tough, but I threw myself into it and smashed it. I’m not going to put a downer on what I’ve done in the past 7 days though, because there’s plenty up there.

Next week I’m just looking to stay on track even though I’m off work, so routine is going to be off. We’ve got the Wedding to go to on Saturday, and I’ve got to look my bestest 🙂

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