Oh hi there!
Today I managed to get not one, but TWO kick ass workouts in.
Lunch time was power step. A class run at the work gym by my boss. It is always a really good workout (365Kcal burnt today!) and to be honest, it feels like the time just goes by really quickly. I finally have pretty much all of the coordination down and the moves were a lot easier to navigate around this time.
After work, I was bang up for legs day. Even though my foot is still quite tender, I was able to get it into a shoe pretty easily today.
5mins treadmill workout
Narrow stance squats 4 x 12 reps at 20kg / 44 lbs
Barbell step ups 4 x 8 reps at 20kg / 44 lbs
Single leg barbell squats (foot on bench) 4 x 8 reps 5kg / 11 lbs
Plie dumbbell squat 4 x 8 reps at 14kg / 30 lbs
Leg extensions 3 x 10 reps at 56 kgs / 123 lbs
Seated calf raise 3 x 20 reps at 152 kgs / 335 lbs
Dead lifts: 20kgs / 44 lbs x 10 reps
2 x 30 kgs / 66 lbs x 10
2 x 40kgs / 88 lbs
3 x 8 hanging knee raises and a few laying leg curls and I was sweaty and done!
I also kept my HRM on for the walk home. Boom. There goes a quick 666Kcal! It felt good!
Soo good, this is how I felt afterwards…
Now can we just take a minute to appreciate my bum sweat here please? Yeah buddy. SWEAT WAS EVERYWHERE!
All over my back…. under my armpits… in my crotch (WTF)… on my knees…. all over my face..
Oh and this is me posing.. the light isn’t super flattering but I kinda like my ass (see above picture as well!!) and my calf muscles are getting there, slowly!’
How awesome was it to wake up to the SUN this morning?! The walk to work was so much more bearable without having to struggle with my umbrella. Lately it has been windy as well as rainy so I can’t count on my fingers, the number of times my umbrella pole has hit me in the face as I walk.
Also, my phone turned up last night so I was able to listen to all the music I wanted. It took me over 3 hours of iTunes fun to put the right albums on my phone last night. Man, I just get lost in iTunes never never….
5mins elliptical, warm up
BB bench press warm up
Reverse grip BB bench press
DB flys + DB bench press
Machine bicep curl
Dips + Cable cross overs
Lunch today was a ham, cheese and mustard sandwich. I still haven’t gotten around to making my lunches (I need to get back into that habit!) and every day I curse myself for not making time to do it the night before. It is so much more worthwhile. I think the thing that is annoying me is the fact we don’t have a microwave at work. I think my cold meat and veg would be much more appealing if it was hot meat and veg.
After work I had it set in my diary that I would do some more cardio.. so I went for a run! I decided to click into beast mode and run a full lap of the park, then on the second I would do bench jumps etc. All in all the distance was around 3miles and I burned just under 500Kcal.
Go hard or go home. I went hard… and now I need to get my foam roller on! haha
By the way, how good is it when you roll your mat like this? Usually I roll it on an angle and it ends up all wonky and pointy at one end… but today, I freaking nailed it! Stoked. Talk about winning :)
Tomorrow is going to be legs day. It was supposed to be today but I twinged something in my hip/bum and I didn’t want to push my luck.
Do you guys get lost in iTunes? Do you share my frustration with your workout mat?
I plan on following the trainer as much as possible, while doing BodyRock (with my new sandbag!) and running on the side. I need to get out of my funk and this could be the perfect kick I need right now.
Lunch time again - but didn’t all go according to plan…
10min warm up on elliptical (needed to give my legs break from running!) - Level 12, Random workout.
Seated dumbbell press with 6kg
Standing floor delt above head raise with 4kg
Side lateral raises with 4kg
Seated bent over delt raise with 3kg
I was supposed to do ab exercises after this but the gym had to close and I missed out! Oh well, today is technically supposed to be my rest day but I might do a BodyRock when I get home or run at the gym at lunch time :)