The PT Diaries…Week 12

Saturday, March 19th

Rest Day for me!

Total Daily Burn: Active Calories – 387, Total Calories – 1891

Sunday, March 20th

It’s nice to have a little bit of a lay in on week days! Not getting up for the gym is a delight, but I always have to try realllllly hard to keep up my motivation to work out in the evening. Luckily, the track was open tonight so I got on a bike and did a longer ride. I want to be able to do a Gran Fondo or two, so I thought that trying to get in a bit of endurance training would be the best way to start! 44km’s – not too shabby!

Total Calories (Strava) – 892, Average HR – 128

Total Daily Burn: Active Calories – 1134, Total Calories – 2672

Monday, March 21st

Back to the early mornings with Isaac. Today we went for Legs, Shoulders, Biceps & Triceps:

Warm Up – 10 minutes treadmill 

Leg Press 3×10 – 80kg, 90kg, 100kg

Alternate Dumbbell Lunge 3×20 – 12kg each, 14kg, 16kg

Leg Curl 3×10 – 35kg, 40kg, 45kg

Lateral Raise 3×10 – 4kg, 6kg, 8kg

Seated Shoulder Press 3×10 – 8kg, 10kg, 12kg

Smith Machine Press 3×10 – 20kg, 25kg, 30kg

Bodyweight Tricep Dips – 3×10

Cable Tricep Pull Down 3×10 – 12kg, 14kg, 16kg

Tricep Kickback 3×10 – 6kg, 8kg, 10kg

Barbell Curl 3×10 – 20kg, 25kg, 27.5kg

Seated Hammer Curl 3×10 – 6kg, 8kg, 10kg

Cable Curl 3×10 – 12kg, 14kg, 14kg

Active Calories – 253, Total Calories – 345, Average HR – 104

This didn’t feel too bad at all really – I smashed through some of the exercises, and struggled with some of the others. I’m pretty happy to see I can do 100kg leg presses! That’s definitely an achievement!!

Evening Update: I went to Body Combat this evening for an extra workout, and my SHOULDERS!!! They have never burned so much lol! This current release has a tonne of hooks and uppercuts and it was an absolutely KILLER!

Active Calories – 343, Total Calories – 421, Average HR – 141

I definitely feel like I burn waaaaaay more calories than that during a Body Combat class, but if that’s what the watch it telling me – it looks like I need to try a bit harder. Errrrrgghhhh lol!

Total Daily Burn: Active Calories – 822, Total Calories – 2351

Tuesday, March 22nd

Me and Matt decided to head up to the F1 track this evening to try and get me through another longish ride. I’m trying to work up to a Gran Fondo (100km in one ride) and so we do really need to work on my endurance. Luckily, Matt was really complimentary and said that I would be able to do it in no time!

Total Calories (Strava) – 778, Average HR – 128

Total Daily Burn: Active Calories – 1203, Total Calories – 2746

Wednesday, March 23rd

Back to the PT sessions, and thankfully we did Back and Chest today as my legs were DEAD!!!

Photo 3-23-16, 07 06 49

Active Calories – 146, Total Calories – 204, Average HR – 95

Evening Update: I had planned in my head that I was going to go to Body Combat again tonight, but I am just so damn achy that I don’t even think it would be worth it!! So I’m going to rest up and get ready for Cardio & Abs tomorrow…

Total Daily Burn: Active Calories – 374, Total Calories – 1879

Thursday, March 24th

Cardio and Abs for us today!

Circuit – repeat x 3

10 minute jog – 9.5km/h

Incline Crunch 10kg x 20

Ab Roller x 20

Oblique Twists x 30 each side

Bench V Sit x 20

Russian Twist x 20 each side

Hanging Leg Raise x 10

Back Extension Sit Up 10kg x 20

This is very similar to the circuit that we did in weeks 1-4, and it was really good to go back and do it again because I can tell that I have DEFINITELY improved!

Active Calories – 283, Total Calories – 353, Average HR – 130

Total Daily Burn: Active Calories – 513, Total Calories – 2026

Friday, March 25th

I popped to the gym quickly with Matt tonight to train some legs for him. I didn’t really write down anything I did, I just did bits a bobs here and there while Matt was resting in between sets!

Active Calories – 280, Total Calories – 386, Average HR – 90

Total Daily Burn (10pm): Active Calories – 505, Total Calories – 1891

Week 12 Recap…

Can you believe it’s the end of another week already? 12 weeks has gone so damn fast!! I’ve still got one more week with Isaac, and then I’ve got a body composition test on Thursday morning. Right now, I’m not feeling hugely confident that my body fat has gone down – but I really bloody hope it has lol! I’ve work hard with the weights this month, really worked on sticking to my macros +/- 5g every day (so far I’ve had only 4 days where my macros have been off) and I’ve been taking supplements to try and retain my muscle. Damn being an ectomorph!!

Tiff xxx

Thanks for reading this weeks #ThePTDiaries 🙂

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