Mutterings of a GrumpasaurusBex

Eat fruit, drink water, and train hard. Then allow yourself a treat from time to time - but make it the exception rather than the rule. :)
 
PixieLandGirl said:
Thank you. I really enjoy the weights so I think that makes it easier to stick to.

I just need to find something to help when my sweet tooth is craving bad things.
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Good to have it now and then though, food you enjoy releases good endorphins. Everything is possible in moderation and control :)
 
3-4 hours sleep last night so now I really want to curl up in bed!

Day 4 - Mon 15 Jul
Warm-Up
• 10 min treadmill warm-up | incline = 0.2 → 0 | Speed = 4 → 5

Circuit x 2
• Battle rope | Alternating @ 20s
• Battle rope slams | 10s
• MB Slams | 20
• Standard push-up | 8 | 10

Lifts/Weights
Chest press → BoR → Plank → Rest 10 secs x 6
• Chest press /w bar | 1 x 15 @ 20kg | 2 x 12 @ 22.5kg | 2 x 10 @ 22.5kg | 1 x 8 @ 25kg
• Bent over rows /w b-bell | 6 x 10 @ 20kg
• Plank - Front/Left/Right x 6 | 30 sec | 15 sec | 15 sec

Push press → Incline Flys → V sits/Plank
• Standing shoulder press /w bar | 4 x 15 @ 10kg
• Incline Flys | 1 x 15 @ 5kg | 3 x 15 @ 6kg
• Leg Raises | 3 x 50 (20 pulses, 10 medium , 10 high, 10 pulses)
• Plank - Front/Left/Right x1 | 30 sec | 15 sec | 15 sec

Warn Down
• 7 min treadmill | incline = 0.1 | Speed = 4

Edit - Updated the chest press and row weights as they were incorrect before!
 
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Arms still slightly stiff from Monday.

Day 5 - Wed 17 Jul

Warm-Up
• 10 min treadmill warm-up | incline = 0 | Speed = 5→ 5.5

Lifts/Weights
• Rotator cuff /w d-bells | 1 x 10 @ 4kg weights each hand | 2 x 10 @ 5kg
• Lateral raises | 2 x 10 @ 4kg weights each hand | 1 x 10 @ 5kg
• Pec dec flys | 2 x 30 @ 23kg | 1 x 30 @ 30kg
• V-sits | 19 | 11 | 8 | 5
- My left thigh kept cramping :(
• Standard push-up | 4 | 10
• Plank - Front/Left/Right x4 | 10 sec | 10 sec | 10 sec
• Battle rope | Alternating 3x 20s
• Battle rope slams | 3 x 20s

Warn Down
• 7 min treadmill | incline = 0.1 | Speed = 4
 
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MoNkeE said:
So never mind the workouts, youre two weeks on now, feeling any improvements?
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Hmm, nothing major at the moment. I guess, I am achieving higher reps (like yesterday) than I would have thought I could do & what have you. Although I am feeling pretty tired but I've been having a busy/stressful few weeks.

I need to start planning & prep'ing my meals ahead again as I've been slacking with this.
 
Day 6 - Fri 19 Jul

Leg day - We found today that low reps don't aggravate my left knee, so from next week onwards it'll be low reps & working on lifting more weight.

Warm-Up
• 8 min treadmill warm-up | incline = 0 | Speed = 5
• Stretches

Lifts/Weights
• Body squats 1 x 6 | 4 x 6 @ 7.5kg in each hand
• Plank - Front | 4 x 30 sec
• Squats | 1 x 10 @ 20kg | 1 x 6 @ 25kg | 1 x 6 @ 30kg | 1 x 6 @ 35kg | 1 x 6 @ 40 | 1 x 6 @ 45kg
— At the 8th rep on the first set I could feel my knee getting aggravated, I went to 10 but thought I'd best not go to the 12th rep as intended.
• V-sits | 20 | 15 | 15 | 15
• Bulgarian squats | 1 x 6 each leg
— My knee felt a bit sore so I left it at the one set

Warn Down
• 5 min treadmill | incline = 0.1 | Speed = 4
 
Pre-exhausting your core before doing a lift like squats isn't great. You need your core to be fresh to help with keeping the lift tight.
 
Yeah, think that the squat is your main compound lift for the session, so it's going to be the most taxing and require the most effort. Warming up therefore is essential but pre-exhausting your core will only lead to poor performance or form :)
 
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