5 day workout

I now have a different workout for each work day (I work weekends and week nights).  Mon, Wed and Fri are cardio days and Tue and Thu are resistance training.

Monday

Warm-up:  Rower.  500 meters warm, 500 meters sprint.

Treadmill 200m sprint
Hands-up burpees x 5
swiss-ball-jackknifeDeep squat jumps x 10
Clap press ups x 5
V sit ups x 10
[repeat superset 10 times]

Swiss ball jack-knives x 8  (pictured)
Swiss ball pelvic raises x10
Swiss ball up downs 12 (vid)
[repeat superset 5 times]

 

Tuesday

Warm-up:  any cardio 5 minutes

DBFlyBarbell squat and press
Barbell deadlift and shrug [30kg x 12 each x 3 sets]

Barbell chest press 30kg x 10
Dumbbell chest fly  6kg x 6  (pictured)
Barbell bent over row  30kg x 10
Dumbell Reverse fly  6kg x 6  [x 4 supersets]

Adductors and Abductors   x 12 each
Calf raises and Toe raises  x 12/20  [x 3 sets]

Assisted pull ups @ 2/3 bodyweight x 8
Assisted dips @ 1/3 bodyweight x 8
Cable tricep extensions 36kg x 12
Cable curls  36kg x 12   [x4 supersets]

5 minute cardio cooldown

 

Wednesday

lying-leg-raises-topWarm-up:  Skipping 5 minutes

Treadmill 3km

Water grinder 2min sprint, 45sec easy x5

Lying leg raises x 8 (pictured)
Medicine ball Russian twists x 10
Lying back extension (supermans) x 12  [set x5]

Elliptical 20 minutes

 

Thursday

Skipping 10 min total

DB box step ups x20
corea15DB curl and press x12  [both at 10kg, 3 sets]

Cable hip flexion (pictured)
Cable hip extension  [3 x 12 each]

Shoulder rotation straight (little circles with dumbell) [3 x 12]

Deep squats x 12
Cable hip internal rotation x 10 ??
Cable hip external rotation x 10 ??  [x3]

Elliptical x 10min

 

Friday

tricepdipSpin bike  10 min

Tricep dips  x25  (pictured)
Burpees x25
V sit ups x25
Press ups x25
Treadmill 1km   [3 supersets]

Treadmill Challenge

high-intensity-interval-training-treadmillRelaxed for most of the day after my strenuous PT session yesterday, and surprisingly wasn’t feeling too sore or sluggish today.  At about 4pm I headed to the gym for something I’d been dreading a little – the treadmill cardio challenge.

The idea is that weight-loss program participants would do it today and then again at the end of the program to track improvement.  I knew the results would be written on the notice board so I really wanted to do my best.

The exercise consisted of a 5 minutes warm-up at 6km/h (walking) with a 4% incline, followed by one minute to return the incline to neutral. Then the speed was increased 1km/h every minute on the minute until we couldn’t go any further/faster. 

I noticed my partner had already recorded his achievement – he managed to finish 14km – so I was determined to at least equal that.

It wasn’t as bad as I thought it would be.  The girl doing it on the treadmill next to me dropped off after 11km/h but I was still doing fine.  At about 13km/h I was starting to feel it but was determined to keep going.  I was tempted to drop off after 14km/h to equal my partner but felt I still had a little bit more in me.  I ended up finishing 15km/h.

Was very pleased with this – quite proud.  At the time I wrote it down it was the highest achievement, but other people will have done it after me.  I then stayed and finished the high intensity cardio program, having already completed the treadmill component.

Dinner tonight was baked chicken pieces, mashed potato and broccoli.  I’m feeling good.

Circuits and new cardio program

Small turnout to circuit training yesterday.  Just 6 of us and the trainer went outside to set up some exercise stations.

We started doing push ups, sit ups and squats as a group, then we went around the stations. First round was 30 seconds of each station, then 45 and then one minute.

The stations were: jogging with burpees, squats with a weight, throwing a medicine ball in the air while standing from seated position, bosu planks, turning from side to side with a weight for obliques, Swiss ball crunches and kettle bell squats.

I was probably the most unfit of those that turned up and sometimes wished for a break but there was basically no breaks at all.  It kicked my butt but I felt good afterwards.  I didn’t mind being outside where everyone walking or driving past could see.  I just felt proud of what I was doing and it was nice to be part of a group.

I started my new cardio program today. The treadmill settings have been increased a lot, and doing supersets of spin bike with push ups is a challenge.  When I got to the third exercise, the elliptical on gear 14 I just couldn’t do it for 10 minutes. I felt like my heart was going to burst by that stage.  I only managed 2 minutes.  I might try a lower gear and build up to 14.   Managed the rest of the program okay, but boy was I a sweaty mess afterwards! 

Loving the progress I’m making!  Will have a day off from gym tomorrow.

My program: cardio and core day

Total time:  1 hour


Treadmill:
3min @ 10k flat
3min @ 10k 5% incline
4x 1min intervals at 12k

Back extensions  3×12

Sideways hyperextensions  3×12 each side

Rowing machine  3x300m sprints

Medicine Ball fetch and retrieve (crunches)  x16
Bicycle crunches  x20
Swiss ball pelvic raise  x15
Swiss ball leg raises  x20
Prone bridge  40sec
[superset x2]

Water grinder  (upper body ergometer)  30sec sprint
Max push up hold
[superset x10]


Sunday: Weigh in

Previous Weight:  99.0kg
Current weigh: 97.4kg
Loss:  1.6kg

So I’m pretty pleased with that!  I thought I’d hit a plateau.  Nice to see things are ticking along smoothly and that my splurges on fish and chips this week didn’t do too much damage.  At this rate I might reach my (first) goal of 90kg in January or so…

imageToday was cardio day at the gym, and I got through most of it okay.  The water grinder, which is the last exercise in my program (and also one of the hardest), was out of action. I did jump on the cross trainer instead but by that stage I was exhausted… and because I was sweating like a pig, that told me an early finish was in order.

So I’m still working my way up to actually doing my program as specified… but I’m not far of it now.  This is my 3 attempt and I think I’ll have mastered it after 3 more.

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