Fitness Journal Week 22
6 Aug
June & July were not exactly smooth months in terms of work out with three vacation intermissions. It steals the momentum which I live on, I must admit.. Weight loss did still happen much to my surprise but, it has not been as productive as I presume it would have been if I had not strayed.
EJ crack their evil heads and come up with a challenging workout so, the routines (irony!) are hardly um, routine. July’s workout was made of the devil, it left me with aching and had me miss another session because, I simply could not get out of bed. Given that I have been working out consistently for the last 4 months, that says alot!
August’s routine seems compartively easier and since, I aced my Deutsch exams , I can now work out on Wednesdays too!
Enough of the foreplay
WEDNESDAY
A1: Deadlifts (24kg Kettlebell) – 12/12/12/12 with a 4010 count
A2: Back Row (orignally incline chin up) = 12/12/12/10 with a 4010 count
B1: Wide Push Up – 12/12/12/12 with a 4010 count
B2: Wide Squats (16kg Kettlebell) – 12/12/10/12 with a 4012 count
C: Kettlebell Swing (12kg Kettlebell) – 56 swings
I saved myself on the KB swing because, I was close to dead with the wide squats. Inspite of that, my arms hurt and the back of my legs hurt too! Urk!
THURSDAY
A1:
A2: Shoulder Press (5kg x 2) – 12/12/12/12
B1: Back Row (15kg DB) – 12/12/12/12
B2: Push Up (BW) – 12/12/12/12
C: Burpees: 52
SATURDAY
A: Chest Supported Row (16kg x 2) – 5/5/5/5
B: Incline Bench Press (10kg x 2 for first 2, 11kg for last 2) – 5/5/5/5
C: Deadlift (55kg, 55kg, 62.5kg,65kg) – 5/5/5/4
D: Burpees: 50ish (I lost count)
Hi im here…
OMG, your training is really freaking me out.. I think i will just drop dead…its really very challenging!!!
By the for muscle sores & aches, try soya milk
proteins good for the muscles, n its lessen my aches/soreness :)
welcome char,
it’s definitely not as tough as it looks. if I can do it, anyone can do it. soya milk, thanks for the tip..i had it last night but i am still in pain! :P will try again today.
what was your interval routine like? i want to start next week to add a day to my schedule just to do intervals :)
Im into my 3rd weeks nw, n I can say im in a really bad shape…
1st week i can barely last 2mins on the treadmill
this week, im doing 10mins.
I try to follow the running program on this website but didnt manage to compete the 7sets for wk 3 prog.
http://www.runnersworld.com/article/0,7120,s6-380-381–9397-2-1X5-3,00.html
Currently Im doing personal training for 1 day, rest of the 4 days in gym, trying to “jog” with mixture of resistance training. But im trying to add 1 extra day for personal training.
I have a back & kneecap injury, pretty much restricted thou.
Sorry for the length post. My hubby frd is a body builder and i know he always drink 2 pack of soya milk/day + quaker oat for his protein source.
hehe, im really wanna puke at the sight of whey.. hence im drowning myself with soya
char: I went running today with my dog and it wasn’t as bad as I thought. Thanks for the running programme, I am debating to either start this or the couch to 5k.
tried the plain soya without sugar syrup. It was torture to drink! :P
Saw your new post.. great exercise for your dog too!
but be careful, over running not recommended for small breed thou.. cuz of their joints.
Hehe, is it that bad? I drink with less syrup..