Stories of 2019 #50: Week in Workouts 3

This week has been a great week for working out! They have been hard, sweaty and I definitely can tell that I have been pushing myself that bit further. I must admit, I do go a little easier in fear I cannot do it. But something has changed in me. I am on it! Feeling strong and have kept on track with the food side of things also, which is mainly what I struggle with.

Lets get to it then.

Monday

PM – The shake off the weekend cardio class. This workout only really would work in a group as you each do one thing and carry on the other moves until the whole group has each done that move.

Round 1 / each person in the group does 20 burpees / whilst each person takes turns to do their burpees the rest of the group do 10 wall balls / 10 star jumps / 10 lunges

Round 2 / same concept with only 15 burpees / 10 kettlebell swings / 10 jump squats / 10 tuck jumps

Round 3 / 10 burpees / 10 kettlebell snatch / 10 tricep dips / 10 push ups

Tuesday

AM – I actually had a personal training session on Tuesday, which was fun, with Sam from Renegade gym, as I just feel like I need some extra guidance on how to achieve my goals.

Barbell strict overhead press 5 x 10 (30kg) / Cable overhead press 21, 18, 15, 12 with a-frame press ups in between each rep for 10 / Cable overhead press dropset for as many reps as possible x 3 / Lateral raise 3 x 12 (5kg)

Wednesday

AM – Burn baby, burn! And, did this burn. I still have an achey neck now from the amount of wall balls…

Bench chest press 5 x 5 (42.5kg) / 150 calorie row taking turns in pairs (if doing workout on your own, you could just do 75 calories) / 150 wall balls (6kg ball I used) and then every time you pause or put the ball on the floor you have to do a 200 meter run (!!)

I managed 75 wall balls in a row, which left me feeling very dizzy lol. Then did the rest in 2 goes. So, overall, I ran three times.

Thursday

PM – Again this class was based on a group but you could just use this as a circuit. Similar layout to Mondays class with the time it takes for one person to do their exercise, you keep going with your exercise until they are done.

300 meter row (timer for rest of group) / butterfly sit-ups / kettlebell USA swings (overhead) / dumbbell thrusters / do this circuit three times

120 calories row race / we did this between four people.

Friday

PM – In all honesty, lacking motivation on this day, this was not my best workout of the week.

Barbell bent over rows 12/10/6/3 (increasing weight, 45kg for me) / hammer curls 12 x 3 (7kg) / banded bicep curls 3 x 20 (me and sammy basically did half of these…)

Saturday

AM – My favourite class of the week – squat Saturdays. I love this class because George, who runs it, is also pushing you to try that little bit harder and it is jam packed full of exercises. Safe to say, my legs hurt today!

Wall balls followed by jump squats 12 x 3 / barbell back squats 10/8/6/3/1 (I hit a PB and managed 105kg 1 rep max) / back squat drop set 12/18 (I did 80kg then 60kg) / leg extension 3 x 15 with goblet squats (20kg) 3 x 15 / leg press 3 x 6-10 (however, me and Heather, tried 2 reps are 300kg! And smashed it) / weighted walking lunges 2 x 2 lengths with still leg deadlifts 2 x 12 (dead by this point, I did 6kg with the lunges and 40kg with the deadlifts)

Sunday

Finally, giving myself a rest day!

Totally have the gym bug at the moment and I am absolutely loving each and every workout. Even when I am not really putting 110% into my workouts (aka, Friday), I still went and felt so much better for going and at least putting in 80% effort!

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Stories of 2019 #47: Week in Workouts 2

My week in workouts! I am thinking of making this a regular Sunday blog post and trying to incorporate more health and fitness into Stories of Adventure, as it is a big passion of mine and something, at the moment, I am doing regularly. Let me know what you think or whether you prefer to see more travel related posts?

This week I have worked out 6 times. Six times a week tends to be what I am doing at the moment, however, I did do a double session on Monday. So, I have technically only been to the gym 5 times, which has been quiet nice to have 2 days off.

It has been a tough week of workouts and I am starting to see more definition in my abdominal muscles but over the next 6 weeks I am really trying to lean out, as I do feel I have put on some extra fat in certain areas, ready to go to Seville in April. I am calling it #6weekstoseville – my new mini series – and I am planning to show/track my workouts, how I feel and food!

Less of me rambling and on to the week in workouts…

Monday

AM – upper body / pull-ups 3 x AMRAP / barbell bent over rows 4 x 10 / cable lateral pull 4 x 12 / rows / 4 x 12 / lateral raises 4 x 8 (heavy I use 6kg) drop set straight away and do 4 x 15 (light weight I used 4kg) / bicep curls 3 x 15 / tricep dips 3 x 15

PM – cardio / 5 x 10 calorie watt bike (horrific, actually thought I was going to throw up) / 200 meter run followed by kettle swings 30 reps x 5 (together)

Tuesday

PM – Iron class / pull-ups 5 x 5 / handstand push-up 5 x 5 (amazed I could actually do these against the wall) / floor chest press 4 x 8 / deficit push-up 4 x 12 / renegade rows 3 x 10

Wednesday

AM – Blitz class / round 1 x 3 / 400 meter row / 15 deadlift (40kg) / 15 burpees / 15 push-ups / round 2 x 3 / 15 calorie watt bike / 15 overhead press (20kg) / 15 jump squats / 15 wall balls (6kg)

Thursday – rest day!

Friday

PM – Did my own upper-body work out inspired by NaturallyStephanie / cable chest press 3 x 15 / incline dumbbell flies 3 x 15 (6kg) / incline chest press 3 x 15 (12.5kg) / round 1 x 5 / 10 overhead press / 20 kettlebell squats / 20 upright row / 15 press up / round 2 x 3 / 8 hanging leg raises / 10 cable oblique twists / 10 cable chest press

Saturday

AM – Squat Saturdays (my favourite class of the week) / wall balls 3 x 15 (in pairs, whilst partner doing wall balls you do body weight squats) / squats 5, 5, 3, 1 (increasing weight – I hit another PB of 100kg!!) / 20 x 3 cable goblet squats / 12 x 3 leg press / 12 x 3 split leg squat (12.5kg each side) / 12 x 3 leg extension… legs are sore today!

Sunday – Rest day! Not planned but we had been out Saturday night and I missed the 9am class… oops. I did go for a walk though and battling the gale force winds was a workout within itself!

Squat Saturday Class // 09.03.2019