The PT Diaries…Week 7

Saturday, February 13th

Rest day por moi today. A day of food shopping, food prep and getting ready for the week ahead! DEFINITELY needed!

Total Daily Burn: Active Calories – 451, Total Calories – 1947

Sunday, February 14th

Right back on it with a morning at Yas Marina Circuit. This run felt really tough all the way through – my pacing felt all over the place, my trainers were STILL making my feet go numb and I thought I was being super-slow. I nearly gave up after one lap, but I bit the bullet and carried on for 2 laps of the track.

Who’d have thought I’d smash all of my PRs from last week!?! I knocked a minute of my 5k & 10k PRs, so happy bunny me!!

Active Calories (by Strava) – 813, Average HR – 165

Total Daily Burn: Active Calories – 665, Total Calories – 2201

Monday, February 15th

10 minute warm up – treadmill


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

Leg Extension – 30kg x 12, 40kg x 10, 45kg x 8, 55kg x 6 

(increased weight 5kg)

Lying Hamstring Curl – 30kg x 12, 30kg x 10, 40kg x 8, 40kg x 6

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

(increased reps)


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

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

Single Arm Front Delt Press – 10kg x 12, 10kg x 10, 12kg x 8, 12kg x 6

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

(increased weight 2kg)


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

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

Active Calories – 336, Total Calories – 442, Average HR – 110

I felt quite tired throughout this session, so that may be the reason why I couldn’t increase many of the weights or reps. The run yesterday may have taken it out of me, as I did it on Tuesday last week, but I was still happy to at least maintain the weight rather than take any decreases!

Total Daily Burn: Active Calories – 473, Total Calories – 1961

Tuesday, February 9th

I kinda wanted to go to the track this morning, but I have quite a challenging week/weekend ahead so I thought that a rest day today would probably be the best bet, and I was right! Even by the end of the day I was totally knackered. Our meetings ran over until 10pm, I hadn’t been able to eat anything since 12pm – so I had a mini meltdown and went to bed absolutely knackered.

Total Daily Burn: Active Calories – 243, Total Calories – 1769

Wednesday, February 10th

Back, Chest & Biceps today. I woke up pretty tired… so I didn’t actually have much hope for the training session:


Close Grip Lat Pull Down – 30kg x 12, 35kg x 10, 40kg x 8, 45kg x 6

(increased weight 5kg)

Seated Row – 20kg x 12, 25kg x 10, 30kg x 8, 35kg x 6

(increased weight 5kg)

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

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

(increased weight/reps)


Single Dumbell Press – 22kg x 12, 24kg x 10, 26kg x 8, 28kg x 6

(increased weight 2kg)

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

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

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

(increased weight)


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

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

(increased weight)

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

(increased weight 2kg)

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

Active Calories – 310, Total Calories – 414, Average HR – 110

I honestly was surprised when I managed to increase my weights in all of those different exercises. I wasn’t burned out by a 10k the day before, but I was burned out by the intensity of the day before. Still, impressed with the improvements!!

Evening Update: So, I’ve just realised that my training course for the weekend is right over the other side of Dubai – literally the other side of the creek in Deira. So, last minute plans are for me to stay in Dubai for the weekend. I have to leave super early in the morning so I have cancelled Isaac (I bet he’s chuffed for a lie-in) and I am going to have to get my work out in another way tomorrow…

Total Daily Burn: Active Calories – 658, Total Calories – 2220

Thursday, February 11th

I bit the bullet when it came to lunchtime in the gym – I managed to take half an hour and smash through a quick Ab Circuit…

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

Oblique Crunch x 30 each side

The only thing I had to leave out was the ab roller, because they didn’t have one (or a bar to use instead). And I was really annoyed again because I forgot to set up the watch to record the workout – oooops!

Evening Update: So, straight after the course had finished today I went for a super quick jog. Just for 2k up the Dubai Creek. The sun was shining so I was just a little inspired to get outside for a bit because we’d been cooped up in a dark room all day. After that I’ve been locked up in my room trying to learn bloody choreography – so that’s been a cardio workout in itself! I’m struggling to remember all of the moves but I am getting there!

Total Daily Burn: Active Calories – 594, Total Calories – 2130

Friday, February 12th

I woke up nice and early today because I really needed to crack on with learning the choreography that I had written. Thankfully, I had that ‘aaaah I get it’ moment and it just started sinking in! An hour and a half later and I was pretty happy with my progress.

I decided to practice again at lunchtime while the steps were still in my head, so that was pretty good, and then I did one more round before dinner. I’m bloody knackered!!

Week 5 Recap…

I feel pretty happy with this week. I started off strong with the 10k at Yas Marina Circuit, and I smashed through my PT sessions with Isaac. Sometimes I feel just as if he is my workout buddy, because he does the workouts alongside me. Is that normal? I don’t even know! But so far, being with a PT has taken the pressure off of me finding or writing a plan, and it’s given me that accountability to actually show up and do the workouts!!

Next Thursday is my body comp test, so I am anxious to see what that says too!! Wish me luck!!

Tiff xxx

Thanks for reading this weeks #ThePTDiaries 🙂

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