Dig Deeper

Since Dan and I have been lifting together as of late, he noticed that I’m recovering a bit too easily from our work outs. Admittedly, without realising, I had reached a bit of a plateau where I wasn’t increasing my weight and thus not challenging my body.

Today is the first day I’ve been pushed to the point where I had muscle fatigue and had to finish earlier than planned and I can actually feel the tops of my shoulders and biceps ache. Dan’s reassured me that your biceps are muscles you can really fatigue without damaging them (within reason obviously) and he also told me he could see some definition as I was doing my reps which is all kinds of awesome. Make room noodle arms, we’ve finally got some muscles coming in!

Bicep curls (EZ bar) 12.5kg – 20 reps in 5/10/5 sets
Upright row 12.5kg – 20 reps in 4 sets of 5
Military press 12.5kg – 13 reps and then I had to quit because my arms just did not want to cooperate.

I’m somewhat scared that if I don’t have DOMS tomorrow that he’ll just increase my weights for the next time, haha. It’s awesome having someone knowledgeable to work out with even if he does kick my butt if I back-chat. 🙂

I’m having the weekend off as it is a busy one and next week I will definitely be incorporating Insanity work outs into my work out week alongside the weights.

Have a good weekend, guys and girls.

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Low weight, high reps.

Hi all,

My life has been so hectic as of late I feel like my feet have barely touched the ground. Dan’s moved a lot of his stuff over so he’s officially living with me which is really exciting. We’ve been busy clearing space in my house, looking after my mum who’s still resting her foot after an operation and in between all that I’m trying to get some crochet commissions and digital art done!

On Wednesday we did weights and after a discussion Dan and I had about a girl on TV who was slim but had bulky arms. It was clear she worked out but I couldn’t understand why she had big arms but no muscle definition, to which Dan explained to me that some people prefer to build mass rather than size and definition. He recommended low weights but high reps for me so that’s what I did.

Bicep curls 5kg, 15 reps – 2 rounds
Upright row 10kg, 10 reps – 3 rounds
Military press 12.5kg, 10 reps – 1 round
Military press 10kg, 10 reps – 2 rounds
Tricep extensions 2.5kg, 15 reps – 2 rounds

I’ve also swapped my protein intake to Sci-MX Ultragen Whey Protein and I gotta say, I’m already impressed. The two flavours I’ve tried have both been delicious but I went with strawberry and I’m now having it every day as a mid-morning snack and before bed (to stop me eating a lot before I sleep) and after training. Now I’m actually on genuine protein I’m excited to see what progress I can make with a properly fuelled body.

Yesterday was a rest day so today at some point we’ll be back at the weights again. I’ve admittedly not done any Insanity work outs for three weeks or so but once things have calmed down in my house I’m sure I’ll be balancing my lifting with some ass-kicking cardio.

Hope everyone’s had a great work out week!

Yesterday’s weights

So, Dan really put me through my paces yesterday! With his fitness instructor qualification, it was really great to train with him for the first time so I could have someone knowledgeable help me work on my form. He’s also given me ways forward to strengthen my upper body so I can actually do push ups (my absolute nemesis). It helped so much having him there showing me correct form and I didn’t lift that much weight-wise but I feel like for the first time I actually utilised the muscles as they are supposed to be.

I’ve also had some tester sachets of scimix protein shakes to try out and I’m officially in love, particularly with the strawberry flavoured one. They’ve brought out a new powder which I can’t remember the name of but it is geared towards muscle definition and toning rather than bulk so I can’t wait to buy a big tub when I can afford it! I recently found out that the company I bought my supposed gold standard powder from is being done for counterfeit products so I can’t help but wonder how beneficial it’ll be once I’m on genuine high quality protein.

Tomorrow I’ll be doing weights again because on Thursday we’ll be back in Wales so I will only be able to do Insanity or running. I’m still buzzing about being able to use weights at home and I’m excited about finally being able to build my upper body like I’ve always wanted to.

Hope everyone’s well and had a good kick-start to their workout week!

Like a kid at Christmas!

So the day came a lot earlier than we’d planned but I am now in possession of Dan’s weights! With his labour-intensive job he doesn’t have the time or energy to work out currently – much to his frustration – so he asked if I wanted to bring the weights to my house early; is the Pope catholic? Does a bear crap in the woods? Okay… I think you get what I’m trying to say.

I bundled them in my car and when I got home I said to my mum, “I have great news, I can finally weight train at home!!” to which she replied, “The fact that you get excited about this is somewhat disturbing, if the hallway starts smelling like a gym i.e. your pits, I will be revoking your membership to this house” which made me laugh.

Even though it was the evening and I’m more of a morning work out person, I figured I wasn’t patient enough to wait to use them, so I thought to myself “I’ll just pick 3 simple exercises and do 3 rounds, it’ll be quick and easy”. Somehow, a supposed quick and simple session turned into an hour long routine, whoops. It is now apparent not only was I impatient, I also find it difficult to curb my enthusiasm.

The jelly arms weights work out

Bicep curls – 5kg, 10 repetitions, 2 rounds
Tricep extension – 2.5kg 10 repetitions, 3 rounds
Alternating deltoid raises – 5kg, 10 repetitions, 2 rounds
Upright row – 12.5kg, 10 repetitions, 2 rounds
Arnold presses – 5kg, 10 repetitions, 2 rounds
Core busters, 10 repetitions, 3 rounds (one for each arm movement variation)
Shoulder presses – 5kg, 10 repetitions, 2 rounds
Military press – 15kg, 10 repetitions, 2 rounds
Squats – 15kg, 10 repetitions, 2 rounds

Boy, are my arms gonna be mad at me tomorrow. Hope you’ve all had a good Easter, I ate far too much chocolate. 🙂

I may have cheated…

It’s been 5 days since I got my tattoo and I was meant to leave it longer ’til I worked out, but I just couldn’t wait. I did weights rather than insanity to try and reduce sweating yet I still felt gross because of the grease-like lotion I have to keep on the tattoo until it’s fully healed. I went easy on myself and didn’t spend too long working out, just enough to get my muscles nicely warm and aching a little. Once the tattoo has fully peeled, which I imagine judging by what’s left will be tomorrow or Thursday, I’ll either do weights again or insanity before I return home for the weekend, where insanity will commence once more.

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Insanity and weights is insanity indeed

Today I went back into Insanity at week 2 – cardio power and resistance. Is it wrong of me to admit once I was past the initial warm up I realised I had missed it? This is how it starts guys, haha.

Power jumps are getting somewhat easier thankfully, however I absolutely could not do the tricep dips with one leg extended, boo.

After that I wanted to do some weights so I put Korn on iTunes and killed it. You guys have no idea how happy I am to say that I bicep curled my heaviest weight to date at 7.5kg!

Weight reps with 15-30 seconds between rounds:
4 tricep extensions 2.5kg – 4 rounds
5 deltoid raises 2.5kg – 4 rounds
5 press flyes (also known as back flyes) 2.5 – 4 rounds
5 bicep curls 5kg – 4 rounds
5 renagade rows 5kg – 4 rounds
5 bicep curls 7.5kg – 2 rounds
5 bench press 15kg – 4 rounds
5 military press 15kg – 2 rounds
5 bent over rows 15kg – 2 rounds
5 military press 12.5kg – 2 rounds
5 bent over rows 12.5kg – 2 rounds

Hope you all enjoy your workouts today, I’m off to have myself a delicious protein pancake with a duck egg for once instead of hen – they’re massive!

Friday’s Weights

Sorry for the late update guys, I’ve had a busy weekend so haven’t been near the laptop to update. I missed yesterday’s run because Dan and I spent all day Saturday in Cardiff and it really wore me out.

Friday’s weightlifting went well, I was focusing on improving my form because I have been known for collapsing at my hips when doing squats, or flicking my elbow when doing bicep curls etc. so everything was super slow and controlled.

3 rounds
30 deadlifts 20kg
30 bench press 15kg
30 bicep curls 5kg
30 tricep curls 3.75kg
30 upright rows 15kg
30 military presses 15kg
30 squats 20kg
30 side bends 7.5kg

and to finish it off I did some of the Insanity abs and core exercises before cool down.

Today when I get home I will be getting back into Insanity after the weekend off from it which’ll be good.