Tense abs

Yesterday I was asked by Dan what area I wanted to work on to which I replied “my core” … Oh boy. I didn’t feel the burn too much at the end of my session but the DOMS is pretty bad today so I must’ve done something good!

Dan set me 8 minutes and 8 types of crunches; 1 type with as many reps in 1 minute, no break before the next.

I accomplished the following:
Basic crunches – 14
Cross over crunches right side – 10
Cross over crunches left side – 12
Clam – 13
Sliding crunches – 16
Bicycle crunches – 12
Plank – 50 seconds before I gave out
Raised legs crunches – 20

After a breather and a stretch I then did 12 weighted crunches with a 2.5kg disc.

I then wanted to do a little bit on my thighs as I’ve been focusing so much purely on my upper body so I did 30 squats at 12.5kg – 15 normal squats, 15 wide-legged squats. I’ve not varied my squats at all as of late so I felt the burn then!

Tomorrow is our last weights day before we go visit Dan’s family in Wales so we’ll be doing Insanity towards the end of the week down there. I’ve been doing a lot of weight-based training so it’ll be good to do some intense cardio to make sure my heart’s still happy. 😉

I’m hoping to repeat this workout sometime in the near future to see if I can beat my reps, or if I find them easier, to gauge how my core has been progressing.

Hope my fellow Brits had a good bank holiday weekend!

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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. 🙂

“So that’s where my back muscles are” work out

Ohhh, man. This was a tough work out! It has made my back ache (in a good way) and the stairs now look like Everest.

3 rounds

Arms
Bicep curls – 5 kilos 20x
Tricep curls – 5 kilos 20x
Arm raises – 5 kilos 20x
Overheads – 5 kilos 20x
Bench press – 15 kilos 20x
Military press – 15 kilos 20x
Bent over row – 20 kilos 20x

Legs
Squats – 25 kilos 20x with 20 seconds break in between 5 reps
Lunges – 25 kilos 20x

And lastly 25 deadlift 20x with 30 seconds break in between 10 reps

After my cool down I made sure to stretch out my back properly with 20 minutes of Yoga.

It’s so nice to be at Dan’s and be able to use his weights rather than weighing kitchen items and putting them in a backpack! I was also able to do military press and bench press for the first time in months. I’m looking forward to our workout room with weights, pull up bar and a bench in our home in June!

Today and yesterday’s work outs

Yesterday I went for a 5km run in the evening once the warm air had cooled down a little and I ran for 38:22 with just under 9 minutes total on top for warm up and cool down.

Today I did some weight lifting and was very pleased that I was able to up my weights and really push it.

15 mins on cross trainer between 30 – 75 with 118 calories burnt.

Benchpress 10kilo (I think the bar itself is weighted but I’ll have to ask next time I’m there) 4 sets of 8
Lat pull-down 28kilo 3 sets of 8, 35kilo 1 set of 8
Squats 30kilo 4 sets of 8
Dead lift 30kilo 4 sets of 8
Renegade row 7.5kilo 2 sets of 8
Military press 12.5kilo 4 sets of 8