That 28th Exercise Diary…

I had to do better this week than I did last week…and so I really took it all in my stride and smashed out some sessions! I followed some plans from my favourite BodyBuilding.com Elite Body Programme, and threw in some of my own stuff too! #IDoWhatIWant

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It’s going to be a bit of a roller coaster between now and moving to Abu Dhabi – with the loss of my gym when I finish working on the 28th May, to finding somewhere to live and getting all gym’d up when we get to the UAE. As always, I’ll try my hardest, and I’ll have the support around me to make it happen. Me and Matt are determined to stay healthy while everything is up in the air, and exercise is a HUGE part of that – so we’re working together to make it stick!

Read my exercise diary from the past week below:

Monday – Shoulders & Arms

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)

Ab Circuit

  • Push-ups (3 x 10)
  • 1 Min Plank
  • 1 Min Side Plank (each side)
  • 30 Second Isometric V-Up
  • Ab Roller x 20
  • Swiss Ball Roll-Up x 20
  • 10kg Russian Twist x 20

Tuesday – Legs & Abs

Smith Machine Squats

  • 5 Sets of 10 @ 40kg

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 (70kg x 10) / Standing Hip Abduction (70kg x 10)
  • Superset 4 – 50kg Glute Bridge x 10 / 50kg Deadlift x 5
  • Superset 5 – 35kg Left Leg Press x 10 / 35kg Right Leg Press x 10

Ab Circuit (Repeat x 3)

  • Ab Roller x 10
  • 10kg Weighted Crunch x 20
  • 10kg Russian Twist x 10
  • Plank Knee to Chest x 10

Wednesday – Shoulders & Back

Supersets (repeat x 4)

  • Superset 1 – One Arm Dumbbell Row (12kg x 10) / Dumbbell Pullover (16kg x 10)
  • Superset 2 – Incline Dumbbell Flys (8kg each x 10) / Side Lateral Raise (5kg each x 10)
  • Superset 3 – Dumbbell Bench Press (10kg each x 10) / Shoulder Press (6kg each x 10)
  • Superset 4 – Incline Dumbbell Rows (10kg each x 10) / Incline Front Raise (6kg x 10)

Finisher – Lat Pull Down 27.5kg (4 x 10)

Thursday – Light Cardio

Considering the amount of pain I was still in from Leg Day on Tuesday, I took today as an active rest and went swimming. I’m not a fan of swimming in general, but it felt good to still do some exercise. I did 30 minutes continuous lengths in the pool and then had a nice little relax in the steam room. Laaaavly.

Friday – HIIT & Core

30 Seconds Sprint / 30 Seconds Walk – Repeat x 20

Ab Circuit (Repeat x 3)

  • Swiss Ball Roll Up x 10
  • 10kg Russian Twist x 10
  • Leg Raises x 10
  • Scissor Kicks x 20
  • 10kg Weighted Crunches x 20

Saturday – Cardio

I decided to hit up a class before running a wedding today – Spinning was the chosen one! 45 mins – oooosh!

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Sunday – Rest Day


Next week is my last full week at work…EEEEK!

I think it’ll pretty much be the same as this week. I’ve enjoyed the exercises (even though Leg Day killed me) and I think it all worked out pretty well. All that’ll be any different I think is the weekend as my I have earlier meetings and a wedding to run on the Saturday, and meetings on the Sunday as well.

Anyone want to join me? The gym gets pretty lonely…. *insert sad face*

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