The PT Diaries…Week 13

Saturday, March 26th

Saturdays seem to be my go-to rest days at the moment!

Total Daily Burn: Active Calories – 310, Total Calories – 1819

Sunday, March 27th

Today I decided go on a bike ride. All the way through different thoughts entered my head! I started with the goal of 40km, then when I got outside and it was still 35 degrees I changed my mind to anywhere between 20-30km. At the beginning of the ride I was glad I shortened the distance, but as the time went on and my legs warmed up and it got cooler out – I just kept going! I ended up with 50km under my belt, a QOM on Strava and a whole load of proudness for myself!

Total Calories (Strava) – 994, Average HR – 128

Total Daily Burn: Active Calories – 1099, Total Calories – 2603

Monday, March 28th

Back to Le Meridien with Isaac. Legs, Shoulders, Biceps & Triceps, the same exercises as last week:

Warm Up – 10 minutes treadmill 

Leg Press 3×10 – 90kg, 100kg, 110kg (weight increase)

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

Leg Curl 3×10 – 35kg, 40kg, 45kg

Lateral Raise 3×10 – 6kg, 8kg, 10kg (weight increase)

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

Smith Machine Press 3×10 – 25kg, 30kg, 35kg

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, 25kg

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

Cable Curl 3×10 – 12kg, 14kg, 16kg (weight increase)

Active Calories – 203, Total Calories – 281, Average HR – 96

This didn’t feel too bad at all for me! I smashed through the workout, and then went home to wake up Matt as he wanted to spin out his legs on the bike in the gym. And because I felt like I still had a tonne of energy, I went down there with him and did some MORE exercises!

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Crazy biatccchhh lol

Of course I forgot to turn on my apple watch for this, so I wasn’t able to log the workout calorie burn. Oh well!!

Total Daily Burn: Active Calories – 408, Total Calories – 1912

Tuesday, March 29th

I definitely felt some aches in my legs and glutes this morning. Owieee!!

I had to change my workout days around this week to fit in with my body composition test, so back to the gym this morning with Isaac for Back and Chest!

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It all felt pretty good and we even managed to take a few videos to mash up!

Evening Update: Because I’m working up to a Gran Fondo (115km bike ride) I wanted to get another long ride in this week. So me and Matt heading up to Yas Island, did a little bit of a ride around there and then joined on to the F1 track once it opened up to the public. 58km’s later and it was my longest ride yet!!

Total Calories (Strava) – 1151, Average HR – 134

Total Daily Burn: Active Calories – 1477, Total Calories – 3010

Wednesday, March 30th

Achy McAchy-son this morning! My shoulders hurt, my legs and glutes still hurt…I’m a little bit of a walking mess lol!

Luckily I didn’t have a workout this morning, but I did have my monthly body composition test to go and do, which meant I didn’t sleep very well at ALL!

Evening Update: I went down to Primal Gym to do a body combat class after work, as I knew I was going out for leaving drinks for my colleague Lisa – I wanted to at least have my body burning something throughout the night!

Active Calories – 304, Total Calories – 377, Average HR – 140

Total Daily Burn: Active Calories – 581, Total Calories – 2136

Thursday, March 31st

My bad. I totally didn’t go to the gym today. Terrible person lol!

Total Daily Burn: Active Calories – 142, Total Calories – 1580

Friday, April 1st

I didn’t go yesterday – but I thought I would make up for it and head to the gym this morning for abs

Repeat x 3

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

Cable Crunch x 30

Back Extension Sit Up 10kg x 20

Active Calories – 166, Total Calories – 220, Average HR – 106

And theennnnnnn! I went to the gym with Matt, and whilst he was cycling I did some leg exercises along with a bunch of other stuff – just working my way around the room really!

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Active Calories – 206, Total Calories – 279, Average HR – 102

Week 13 Recap…

This week has been realllllly good for exercise. I ended up with a bunch of sessions in and worked myself really hard! The double-dayers really helped, and that meant I got rest days too which is awesome!

Tiff xxx

Thanks for reading this weeks #ThePTDiaries 🙂

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My PT, Isaac – Instagram

One thought

  1. As an aspiring golfer I find all your health tips quite useful. I believe not just golf but these apply to all athletes.


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