The PT Diaries…Week 10

Saturday, March 5th

Matt is doing his incredible 176km ride today – so I got up at 5am with him, made his breakfast and then smashed through some choreography (yes, I’m STILL learning it). I had to make sure I did some exercise to account for the cheeky Nando’s we’ve decided to have for dinner when he’s back!

Total Daily Burn: Active Calories – 372, Total Calories – 1845

Sunday, March 6th

Morrrrrrree choreography. I really can’t wait for this to be over lol

Total Daily Burn: Active Calories – 365, Total Calories – 1877

Monday, March 7th

Back in the gym with Isaac today! Unfortunately, it doesn’t look like the equipment is coming in that we were originally going to use to build up my strength and endurance – so Isaac changed up the plan and we went for full on strength! 5 sets of 5 reps – HEAVY!

Deadlift – warm up 35kg x 5, then 65kg 5×5

Cable Row – warm up 42kg x 5, then 60kg 5×5

Lat Pull Down – 50kg 5×5

Bench Press – warm up 35kg x 5, then 50kg 5×5

Chest Press (machine) – 40kg 5×5

Dumbbell Chest Press – 18kg each 5×5

It was hilarious – we went for 20kg each on the dumbbell chest press and I literally dropped the dumbbell on myself. Ooopsie!

The even bigger oopsie was the fact that as soon as I had finished the last set of dead lifts – I knew something wasn’t quite right with my back. I got through the other back exercises alright – but I was really happy to then move onto chest and take all strain off of my back. I really hope this doesn’t mess me up!

Active Calories – 278, Total Calories – 386, Average HR – 87

Update: My back seems to be feeling increasingly worse. This is not ideal! It’s the lead up to the event I am organizing on Friday, so I have a lot on this week – plus I need to make sure that I still get my workouts in! Pain killers, muscle cream and bed for me!

Total Daily Burn: Active Calories – 495, Total Calories – 2013

Tuesday, March 8th

Rest day for me today! My back is KILLING and I need it not to! Taking it easy and trying to heal…

Total Daily Burn: Active Calories – 283, Total Calories – 1813

Wednesday, March 9th

I had to make sure I got to the gym today no matter what. So I made sure I sent a little message to Isaac last night to say that my back was hurting, and that we needed to modify the exercises to suit today.

When I got to the gym I just walked on the treadmill to warm up, and then Isaac said we were going to do a bicep and tricep session…

Body Weight Dips – 4×10

Preacher Curl – warm up 20kg x 10, then 25kg 4×10

Overhead Tricep Cable – 12kg 4×10

Barbell Curl – 20kg 4×10

Tricep Cable Pull Down – 14kg 4×10 

Bicep 4’s – 12kg 4×10 

Dumbbell Kickbacks – 8kg 4×10

Seated Hammer Curl – 8kg 4×10

Active Calories – 206, Total Calories – 287, Average HR – 85

We took it really easy this session, but just made sure that I did something so that I didn’t feel completely useless. The tricep bits were easier on the back than the bicep exercises, but I got through them all with a bit of support from a belt and left feeling like I had done something – so that’s good!

Total Daily Burn: Active Calories – 284, Total Calories – 1779

Thursday, March 10th

Another day of recovery for my back. So it was a pretty easy shoulder session to get me through

Anterior Delt Press 8kg – 4×10

Seated Lateral Raises 4kg – 4×10

Front Delt Press 8kg – 4×10

Rear Delt Fly 4kg – 4×10

Smith Machine Shoulder Press 20kg – 4×10

Active Calories – 176, Total Calories – 246, Average HR – 82

Ha! It probably wasn’t even worth logging it as exercise, but oh well – at least I went!

The rest of the day was spent running around doing set up jobs for my event (which is tomorrow) and now I am bloody knackered!!

Total Daily Burn: Active Calories – 861, Total Calories – 2458

Friday, March 4th

It’s event day today, so I am quickly writing this before things kick off lol! There will be a LOT of running around today, but my goal is to stick with my macros and stay hydrated and get through the day without too many problems!!!

Total Daily Burn: Active Calories – 1038, Total Calories – 2655

Week 10 Recap…

I can’t believe I bloody injured myself. And on the week leading up to my event. Typical! Even though I had a lot to do, I made sure that I listened to my body and took it easy when I needed to. Early nights to rest, and I tried to stay away from the pain killers most of the time so I knew if I was putting to much pressure on it.

I feel that I lacked in calorie burn throughout the week – and this might have been detrimental to my fat loss for this month. We can only wait and see…

Tiff xxx

Thanks for reading this weeks #ThePTDiaries 🙂

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