That 33rd Exercise Diary…

Finally!!!

We’ve finally got our act together this week and smashed exercise out of the park. Me and Matt were determined not to get into ‘holiday mode’ when we moved over to Abu Dhabi, and with his help, we’ve really got ourselves into a great little routine.

We have free access to the gym at Crowne Plaza Yas Island, and the facilities there are actually pretty decent!

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It’s got everything we need to put together a decent work out, though some of the equipment is a little confusing for us! The free weights are in pounds rather than kg’s, so I had to spend a little more time this week figuring out the weight that I need to use for different exercises. Also, some of the weight machines have levels rather than an actual weight, so we needed to figure out where we were at on those too. Other than that, I think we did real well for week 1 in Abu Dhabi.

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Read my exercise diary from the past week below:

Monday – HIIT & Arms/Shoulders

HIIT

15 mins – 5 Gradient – 15.5kph

20 Seconds On / 40 Seconds Off

Supersets (Repeat x 4)

Superset 1 – Drag Curls (35lbs/15kgs x 10)  / Dumbell Upright Rows (25lbs/11kgs each arm x 10)

Superset 2 – One Arm Shoulder Press (20lbs/9kgs each arm x 10) / Tricep Dips x 10

Superset 3 – Seated Row (57lbs/26kgs x 10) / Press Ups x 10

Abs

Plank – 1 Minute

Side Plank – 1 Minute (each side)

Tuesday – Leg Day

Squats

5 Sets of 10 @ 40kgs

Supersets (Repeat x 3)

Superset 1 – Good Mornings (65lbs/27kg Bar x 10) / Calf Raises (65lbs/27kg Bar x 20)

Superset 2 – Leg Curl (Level 4 x 10) / Leg Extensions (54kg x 10)

Finisher (Repeat x 3)

Leg Press x 10 (Level 3)

85lbs/38kg Glute Bridge x 10

Wednesday – HIIT & Abs

HIIT

16 mins – 5 Gradient – 15.5kph

20 Seconds On / 40 Seconds Off

Chin/Pull Ups

5 x Chin Ups (26kg assisted)
5 x Pull Ups (19kg assisted)
5 x Chin Ups (12kg assisted)
1 x Pull Up (5kg unassisted)

Supersets (Repeat x 4)

Superset 1 – Roman Chair Leg Lift x 10 / Roman Chair Side Lift x 10

Superset 2 – Incline Crunch 20lbs/9kgs x 10 / 20lbs/9kgs Russian Twist x 10

Superset 3 – Spiderman Push Ups x 10 / Leg Raises x 10

Thursday – Arms & Shoulders

Supersets (Repeat x 4)

Superset 1 – One Arm Dumbbell Row (25lbs/12kgs x 10) / Dumbbell Pullover (35lbs/16kgs x 10)

Superset 2 – Incline Dumbbell Flys (15lbs/6kgs each x 10) / Side Lateral Raise (10lbs/5kgs each x 10)

Superset 3 – Smith Machine Bench Press (44lbs/20kg x 10) / Shoulder Press (10lbs/5kgs each x 10)

Finisher

Single Arm Shoulder Press 20lbs/9kgs each arm
1 x 12
1 x 10
1 x 8
1 x 6
1 x 4
1 x 2

Friday – HIIT & Abs

HIIT

17 mins – 5 Gradient – 15.5kph

20 Seconds On / 40 Seconds Off

Supersets (Repeat x 4)

Superset 1 – 5 x Chin Ups (19kg assisted) / 5 x Pull Ups (26kg assisted)

Superset 2 – Roman Chair Leg Lift x 10 / Roman Chair Side Lift x 10

Superset 3 – Weighted Crunch 10kg/lbs x 10 / 10kg/lbs Russian Twist x 10

Superset 4 – Spiderman Push Ups x 10 / Swiss Ball Roll Up x 10

Finisher (Repeat x 3)

Cable Crunch – Level 5 x 10

Seated Row – 33kg x 10

Saturday – Full Body

Circuit (Repeat x 3)

Chest Press – 19kg x 10

Leg Extension – 54kg x 10

Shoulder Press – 7kg each x 10

Leg Curl – Level 4 x 10

Seated Row – 33kg x 10

Leg Press – Level 4 x 10

Press Ups x 10

Russian Twist – 10kg x 10

Sunday – Rest Day


So, all in all, I’m pretty happy with our workouts this week, and with a SEVEN POUND weight loss, I think we’ve done pretty damn well! I think Matt’s pretty happy too – though he doesn’t like me being the alarm clock in the mornings!! We feel good, we eat a good breakfast, and then we go and lay by the pool. It’s a tough life, isn’t it?

We are thinking very much the same for next week, with 5 or 6 workouts and sticking to our healthy eating (with an Iftar thrown in at the weekend of course)

xxxx

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