That 34th Exercise Diary…

Another week smashed in the gym, and I’m starting to feel a bit better. I’m back to 9st 8lbs which is great – but I am still struggling with the last few pounds of fat that just.wont.budge!!!

I’m not sure Matt is still enjoying getting up at 730am every day, but he still comes along and cracks on with a workout – and in all honesty, it’s the best support I could ever have! I’ve never gone two weeks without missing a workout or having a bad day nutritionally when I wasn’t on a rest day, and he’s right there looking over my shoulder making sure I’m pushing out those last reps and eating well when I want to devour a croissant.

As I mentioned last week, we have free access to the gym at Crowne Plaza Yas Island, and the facilities there are actually pretty decent – and it’s generally pretty empty!!

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Another empty gym for us…

I pushed myself this week, upping weights and getting a bit faster on our HIIT sprints. Every weight/speed that’s gone up is in red

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 (33kgs 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 5 x 10) / Leg Extensions (54kg x 10)

Finisher (Repeat x 3)

Leg Press x 10 (Level 5)

40kg Glute Bridge x 10

Evening Workout

11km Bike on Yas F1 Circuit

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Wednesday – HIIT & Abs

HIIT

16 mins – 5 Gradient – 15.5kph

20 Seconds On / 40 Seconds Off

Supersets (Repeat x 4)

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

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

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

Superset 4 – Spiderman Push Ups x 10 / Leg Raises x 10

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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 (20lbs/9kgs 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 25lbs/12kgs each arm
1 x 10
1 x 8
1 x 6
1 x 4
1 x 2

Friday – HIIT & Abs

HIIT

15 mins – 5 Gradient – 16kph

20 Seconds On / 40 Seconds Off

Supersets (Repeat x 4)

Superset 1 – 10kg Weighted Crunch x 10 / 10kg Russian Twist x 10

Superset 2 – Spiderman Push Ups x 10 / Swiss Ball Roll Up x 10

Superset 3 – Cable Crunch Level 5 x 10 / 33kg Back Extension x 10

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Saturday – Rest Day

Sunday – Full Body

20 Min Crosstrainer – Level 6 / 20 Mins

Circuit (Repeat x 3)

Chest Press – 40kg x 5

Leg Extension – 68kg x 5

Shoulder Press – 11kg each x 5

Leg Curl – Level 6 x 5

Seated Row – 40kg x 5

Leg Press – Level 7 x 5

Dumbell 5’s – 7kg x 5


Not a bad week of workouts for us. We’ve been committing to 3 of the HIIT sessions a week, and smashing out weight workouts every other day. We just need to keep it up – as I really want to reap the benefits of all this working out and calorie deficit!!

We’re going to cycle on the race track again on Tuesday, as we have our memberships all sorted for that – and we’re going for three laps instead of two this time. Matts colleagues are coming with us too, so that’ll be fun.

xxxx

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