The PT Diaries…Week 6

Another week in – can you believe it!! Here’s what went down in Week 6 of The PT Diaries:

Saturday, February 6th

Still in Dubai today, doing some training, but what was awesome about today was the fact that we got thrown into a Body Combat class unexpectedly! oooooosh! You know I love a body combat, so I took it in my stride and smashed it out!!

Active Calories – 353, Total Calories – 423, Average HR – 147

Sunday, February 7th

I was supposed to head back to the track this morning, but with the drive from Dubai last night and being in training alllllll weekend, I was just tooo damn knackered. So I stayed in bed…. 🙂

Monday, February 8th

Can’t go more than a day without a bit of exercise, so back into the PT sessions with Isaac at Le Meridien I went…

5 minute warm up – treadmill


Smith Machine Squats – 40kg x 12, 50kg x 10, 55kg x 8, 60kg x 6 

(increased reps & weight)

Leg Extension – 30kg x 12, 40kg x 10, 45kg x 8, 50kg x 6 

(increased reps)

Lying Hamstring Curl – 30kg x 12, 35kg x 10, 40kg x 8, 35kg x 8

Smith Machine Calf Raise – 40kg x 15, 50kg x 15, 60kg x 12, 70kg x 10

(increased reps & weight…LOADS!!)


Seated Dumbell Shoulder Press – 10kg x 12, 12kg x 10, 14kg x 8, 16kg x 6

(increased weight 2kg)

Upright Barbell Row – 22kg x 12, 27kg x 10, 29.5kg x 8, 32kg x 6

(increased weight 2.5kg)

Single Arm Front Delt Press – 10kg x 12, 10kg x 10, 12kg x 6, 12kg x 6

Bent Over Dumbell Fly – 6kg x 12, 6kg x 10, 8kg x 8, 8kg x 6


Tricep Dumbell Kick Back – 4kg x 12, 6kg x 10, 8kg x 8, 10g x 6

Cable Tricep Pull Down – 12kg x 12, 14kg x 10, 16kg x 8, 18kg x 6

Body Weight Dips x 12, x10, x 8, x 6

(increased reps)

French Press/Skullcrushers – 17kg x 12, 19.5kg x 10, 22kg x 8, 24.5kg x 6

Active Calories – 329, Total Calories – 445, Average HR – 103

Tuesday, February 9th

I woke up this morning with ridiculously hurting calves. Like, it was crazy! I really didn’t expect ANYTHING from my run around Yas Marina Circuit, and I was pretty sure all the way around that I was being super slow, so I kept trying to speed up lol.

I managed 2 laps of the track, equaling 11.4km in 60 mins 25 – knocking 2.5 minutes off of last weeks run! I hit a gazillion PRs as well, fastest 5k, fastest 10k, and fastest 1 & 2 miles! Super chuffed!!

Active Calories – 862 (by Strava), Average HR – 166

Evening Update: I literally can’t walk. Like, it’s impossible. Matt has had to dig his thumbs into my calves – which hurt (but he enjoyed) to hopefully relieve some of the achy-ness! 

Wednesday, February 10th

I’m SOOOOO glad today is Chest, Back & Biceps – because my calves are in SERIOUS agony lol! I couldn’t even jog on the treadmill to warm up! Ooopsie


Close Grip Lat Pull Down – 25kg x 12, 30kg x 10, 35kg x 8, 40kg x 6

Seated Row – 15kg x 12, 20kg x 10, 25kg x 8, 30kg x 6

Single Arm Dumbell Row – 12kg x 12, 14kg x 10, 16kg x 8, 18kg x 6

(increased weight 2kg)

Back Extension – 10kg x 12, 10kg x 10, 20kg x 8, 20kg x 6


Single Dumbell Press – 20kg x 12, 22kg x 10, 24kg x 8, 26kg x 6

(increased weight 2kg)

Incline Dumbell Flys – 8kg x 12, 10kg x 10, 12kg x 8, 14kg x 6

(increased weight 2kg)

Incline Dumbell Press – 10kg x 12, 12kg x 10, 14kg x 8, 16kg x 6

(increased weight 2kg)

Cable Press – 10kg x 12, 12kg x 10, 14kg x 8, 18kg x 6

(increased weight)


Standing Cable Bicep Curl – 10kg x 12, 12kg x 10, 14kg x 8, 18kg x 6

superset with…

Alternate Hammer Curls – 6kg x 12, 8kg x 10, 10kg x 8, 12kg x 6

Seated Incline Dumbell Curl – 6kg x 12, 6kg x 10, 8kg x 8, 10kg x 6

Overhead Bicep Curl (cable) – 4kg x 12, 5kg x 10, 7kg x 8, 9kg x 6

Active Calories – 285, Total Calories – 392, Average HR – 95

I loved picking up some of those big weights!! Having a PT is definitely making me push myself to lift heavier. I have the backup of him just in case I can’t do it, which means I probably push myself a bit more. It definitely makes me feel a bit more confident when he’s there just in case lol.

Thursday, February 11th

I woke up and thankfully my calved were OK, so on to Abs & Cardio I went…


30 minutes – 2.5mins @ 6.7km/h, 2.5mins @ 11.5km/h

Circuit – Repeat x 3

Spider Push Ups x 30

Reverse Crunch x 25

Toe Touches x 30

Bicycle Crunch x 40

Windmills x 20

Cable Crunches 30kg x 30

Ab Roller x 20

Oblique Crunch x 30 each side

Active Calories – 445, Total Calories – 535, Average HR – 134

OH MY GOD what a killer!!!! After the cardio I was done lol, so moving on to the ab circuits just felt horrendous. I didn’t want to talk to Isaac, I couldn’t bring myself to smile, and I totally just wanted it over with all the way through. Damn that was tough!!

Friday, February 12th

Rest day for me – but with putting together choreography – I spent half my afternoon prancing around my living room, so I’m sure that burned a few calories!! Achy abs today, but not nearly as bad a last weekend. I think my abs figure out whats going on pretty quickly, so switching up the exercises regularly is super important for them to growwwwww!!

Week 5 Recap…

I still managed to get my 5 workouts in this week, even with all of the work-load that I’ve got going on at the moment, so I’m really chuffed. My food has been good this week too, and you can see all of that in my diary tomorrow.

I’ve heard a rumor that you see most of your changes in the 2nd half of a 12-week program – and I kinda hope that’s true. I definitely feel stronger, and that’s showing with me upping my weights on the exercises, but I still feel like not much is going on physically. It’s super frustrating, but I still have 2 weeks left of this month until I can weight in and do a body-comp test, so I guess I just have to keep smashing it and have faith that I am doing everything right…!

Tiff xxx

Thanks for reading this weeks #ThePTDiaries 🙂

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