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Old 01-30-2014, 05:42 AM   #31
ifiwereaspoon
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Sorry all about the late update!

I'm back at work this week and I'm flat out!!

This is a bit of a run down of my week so far. I'm in the Army so PT is part of my day most days. This week's PT has pretty much just been cardio.

Tuesday - Morning - I did 10min on the rowing machine. On the highest level (10) and for the 10min I did 30sec on then 30sec recovery intervals. Then jumped on a treadmill and did some running intervals for 20mins. Did 5mins at 10km, then 1min at 13km, 2min 10km for the remaining 15min. Got pretty sweaty.

Tuesday - Night - Went to the gym and did a boxing circuit class for an hour. Was a pretty tough class and felt good. Again, nice a sweaty!!

Wednesday - Did some more running, only about 15min at 10km the whole time. Then had a little time so I squeezed in some leg and ab work:
DB Lunges - 3set 12each 15KGea
DB Goblet Squats - 3set 15reps 25kg
Then a quick ab circuit made up of crunches, elbow to knees, hands to feet, etc.

Thursday - Morning - Rowing machine again. 30min of 30sec on then 30sec recovery intervals. I used to do this half hour interval set a lot and I managed to break my PB in distance. I got just over 7km which I was pretty happy about. I then just did a 5min cool down on the treadmill and stretches.

Thursday - Afternoon - Got to the gym to do my Chest, Shoulder & Tricep routine. The gym was packed which made me rush through it, which was a good thing, less rest and started to really feel it all over! Was great. Heres how it went:
Warmed up with a few sets of push ups.
Flat DB Chest Press 3 sets 12 reps 20KG (44LB)
Incline DB Chest Press 3 sets 12 reps 17.5KG (38.5LB)
Standing Shoulder Press 3 sets 12 reps 15KG (33LB)
Lying DB Tricep Extensions 2 sets 10 rep 9KG (20LB)
Flat DB Chest Flies 2 sets 10 reps 12.5KG (27.5LB)
Cable Tricep Pulldown 2 sets 12 reps 43KG (94LB)
Lateral Raises 2sets 12reps 8KG (17.6LB)
Push Ups & Bench Dips 2 super sets of 10 of each

All of the muscles targeted were wrecked afterward so it felt like a very productive session.

I have a boxing class on tomorrow night and then the fitness camp on saturday morning. I probably won't get a chance to hit the weights again until Sunday. But I will keep this updated!

Cheers
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Old 01-30-2014, 10:16 PM   #32
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Might be flat out but those are quality workouts. Well done.
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Old 02-04-2014, 06:51 AM   #33
ifiwereaspoon
ifiwereaspoon
still finding my feet
In Training...
New Brawn
Points: 208, Level: 4 Points: 208, Level: 4 Points: 208, Level: 4
Activity: 6% Activity: 6% Activity: 6%
 

Join Date: Jan 2014
Location: Australia
Posts: 26
Training Exp: Always learning
Training Type: General Fitness
Fav Exercise: Chest & Shoulders
Fav Supp: ON Whey
My Mood: Buzzed
Reputation: 534
ifiwereaspoon has made some quality postsifiwereaspoon has made some quality postsifiwereaspoon has made some quality postsifiwereaspoon has made some quality postsifiwereaspoon has made some quality postsifiwereaspoon has made some quality posts
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Hey all,

Cheers BendtheBar!

Did the boxing class last Friday night and then the fitness camp Saturday morning. They were great sessions. I'm definitely feeling more and more fit.

Sunday I had to go visit the old man so I didn't get any training in.

Yesterday I went to work and did a bit of cardio in the morning. Just some light jogging. Then hit the gym after work. I did my Back, Traps & Biceps routine:

Dead Lifts 4sets, 1st 12reps 10KG (bar), 2nd 10reps 50kg (110LB), 3rd & 4th sets 5reps 80KG (176LB)
Bent Over BB Rows 3sets 12reps 35KG (77LB)
DB Shoulder Shrug 3sets 10reps 25KG (55LB)
Standing BB Bicep Curls 3sets 12reps 25KG (55LB)
Seated Cable Row 3sets 10reps 52KG (114LB)
One Arm DB Rows 3sets 10reps 20KG (44LB)
Lat Pull Downs 3sets 10reps 60KG (132LB)
Atl DB Bicep Curls 2sets 10reps each 15KG (33LB)

Later that arvo I did a cycling class to sweat it out a bit more.

Today I got to the gym and did my extra chest work outs:
Bench Press - 5sets 10kg(bar) 10reps warm up, 30kg (66lbs) 10 reps, 50kg (110lbs) 5reps, 50kg (110lbs) 5reps, 30kg (66lbs) 10 reps.

Cable Cross Overs - 3sets 10reps 23kg (50lbs) each side

Straight Arm BB Pullovers - 3sets 12reps 15kg (33lbs)

Pull Ups - 3 sets, Over Grip, Alternate Grip, Under Grip 5 of each

Later in the arvo I did a boxing class which was a good one!

Feeling good. I'll hit the gym tomorrow again!
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Old 02-04-2014, 11:01 AM   #34
BendtheBar
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Doing great! Keep it up.
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