That 36th Exercise Diary…

This week has been really good. We’ve smashed the gym 5 days out of 7 (with some cheeky doubles added in). I must have worked hard, because by Saturday I was really struggling to walk lol!

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Photo bombed…

 Crowne Plaza Yas Island is our gym, and we’ve been joined by some of Matts colleagues this week which has been great!

Remember, every weight/speed that’s gone up from last week is in red

Read my exercise diary from the past week below:

Monday – HIIT & Weights

HIIT Round 1

15 mins – 6 Gradient – 16kph

20 Seconds On / 40 Seconds Off

HIIT Round 2

10 mins – 6 Gradient – 16.4kph

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 (25lbs/11kgs each arm x 10) / Tricep Dips x 10

Superset 3 – Chest Press (33kgs x 10) / Seated Row (33kgs x 10)

Superset 4 – Underarm Seated Row (33kgs x 10) / Shoulder Press (10lbs/5kgs each x 10)

Evening Workout

30 Minutes Crosstrainer

Level 6 – Staying above 15kph / 30 second sprints every 5 minutes

Tuesday – Rest Day

Today we went to Dubai to see our friend, and we did a TONNE of walking to make up for the lack of gym!

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Wednesday – HIIT & Abs

HIIT

15 mins – 6 Gradient16.5kph

20 Seconds On / 40 Seconds Off

Supersets (Repeat x 4)

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

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 – Swiss Ball Roll Up x 10 / Leg Raises x 10

Thursday – Double Workout Day!!

I had a training session with an International Body Building Finalist (read all about him in my Q & A here) in the morning, and then I got to do a little session with him:

Circuits (Repeat x 3) 

Circuit 1 – 12 x Burpees / 12 x Press Ups / 15 x V Sits

Circuit 2 – 10 x Box Jumps / 10 x 25kg Assisted Pull Ups / 10 x Mountain Climbers

Circuit 3 – 10 x Tricep Dips / 10 x Crunches / 10 x Squats

Evening Workout – Leg Day

Squats – 5 x 5 @ 50kgs

Supersets (Repeat x 3)

Superset 1 – Wide Dumbbell Squat (20kg x 10) / Calf Raises (60kg x 10)

Superset 2 – Leg Curl (Level 6 x 5) / Leg Extensions (75kg x 5)

Superset 3 – Leg Press (Level 7 x 5) / Glute Bridge (40kg x 10)

Finisher x 3

Smith Machine Deadlift (40kg x 5)

Dumbell 5’s

Safe to say at the end of the day I was dead!!!!

Friday – Abs & Arms

Supersets (Repeat x 4)

Superset 1 – Alternate Heel Touches x 10 each side / 7kgs Bicep Curls x 10

Superset 2 – Ab Roller x 10 / 14kgs Tricep Extension x 10

Superset 3 – 10kg Russian Twist x 10 / Push Up x 10

Superset 4 – V Sit on Bench x 15 / Tricep Dip x 15

Finisher x 5

10kg Russian Twist x 10

Saturday – Rest Day

Sunday – HIIT & Abs

HIIT

15 mins – 6 Gradient – 16.5kph

20 Seconds On / 40 Seconds Of

Abs Circuit (Repeat x 3)

Cable Crunch – Level 6 x 10

Swiss Ball Roll Up x 10

Bicycle Crunch x 10 (each side)

Russian Twist – 10kg x 10 (feet up)

Russian Twist – 10kg x 10 (feet down)

Roman Chair Knee Raise x 10

Roman Chair Oblique Raise x 10

Bench V Sit x 15


A good week for me, and a good week for Matt too! He’s working on his July Challenge with his Apple Watch, and I’m really impressed with how he is doing. He has the Activity App, and he needs to hit all of his targets every day. He’s done it so far and we’re pretty much half way through the month!

Next week we need to stay on track and keep up the exercise. I pushed myself this week with leg day, and felt the pain benefit in the days following, so I really want to keep pushing myself so I see a better me when I look in the mirror. I probably  have such a warped view – but hey ho! I’ll figure it out!!

What’s your plan for the next week? Any interesting sessions planned? I love hearing from you, so comment below and let me know what you’re up to!!

 xxxx

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