That 29th Exercise Diary…

I’ve been wanting to drop the last few pounds and last few percentage of body fat to get the definition in my muscles that I really want – and so I’ve been throwing in a lot of short HIIT sessions to try and switch things up and give myself a kick up the arse.

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I hit 700 followers this week!! Yay!!

I wanted to keep some weights in there as well because I don’t want my muscles to deteriorate at all – so it’s been a pretty tough week! I’m just so desperate to see those last few changes!! Grrrrr!!!

Read my exercise diary from the past week below – Remember, weights in red mean I upped it from last week:

Monday – HIIT & Random

HIIT

I kept the treadmill set on 15km/ph and I sprinted for 20 seconds, then jumped off and rested for 40 seconds.

2% Gradient

Repeat x 15

Random Exercises

  • Cable Rear Delt Flys – 4 x 10 (5kg each arm)
  • Cable Face Pulls – 4 x 10 (18.75kg)
  • Push Ups – 4 x 15
  • Single Arm Kettlebell Shoulder Press – 4 x 10 (8kg each arm)

Tuesday – Leg Day

Smith Machine Squats

  • 5 Sets of 10 @ 40kg

Supersets (repeat x 3)

  • Superset 1 – Good Mornings (30kg Bar x 10) / Calf Raises (40kg Smith Machine 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

I also remembered to stretch this time round, as I didn’t want to deal with the same pain as last week!!!

Wednesday – HIIT & Shoulders/Back

HIIT

Treadmill set on 15km/ph

2.5% Gradient

Sprint – 20 seconds, Jump off and rest – 40 seconds.

Repeat x 15

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 – Bench Press (20kg x 10) / Shoulder Press (8kg each x 10)
  • Superset 4 – Incline Dumbbell Rows (12kg each x 10) / Incline Front Raise (8kg x 10)

Finisher – Lat Pull Down 30kg (4 x 10)

Thursday – HIIT & Core

HIIT

Treadmill set on 15.5km/ph

3% Gradient

Sprint – 20 seconds, Jump off and rest – 40 seconds.

Repeat x 15

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
  • Roman Chair Lift x 10

Friday – HIIT & Core

HIIT

Treadmill set on 15.5km/ph

3.5% Gradient

Sprint – 20 seconds, Jump off and rest – 40 seconds.

Repeat x 15

Ab Circuit

  • Press Ups – 3 x 15
  • Ab Roller – 3 x 10
  • Roman Chair – 3 x 10
  • 16.25kg Cable Woodchopper – 2 x 10 (each side)

Saturday – Rest Day

Sunday – Rest Day


Next week is my last week at work, which means my last week at an actual gym! Arrrrggghhhhhh!

I am really going to need the motivation to get up off my arse and do a work out. It’s so easy to not do anything when I spend time with Matt at the moment, because we do only see each other once every couple of weeks… but now it’s all permanent and shizz, we are going to get ourselves in gear and smash some workouts!!

Oooosh!


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