Monday Update

Wanted to get back into the gym and focused on legs and core this evening.

Chin Up (always do these!)

9 - 7 - 5

Leg Press

85.5kg - 12

106.5kg - 12

112.5kg - 10

112.5kg - 10

112.5kg - 10

DB Thrusters

50lb - 10 - 10 - 11 - 11

DB Deadlift

100lb - 12 - 12 - 12 - 15

Front Plank

1.15 / 1.05

Side (right) plank

45seconds, 50 seconds

Side (left) plank

45 seconds

Finished the day up with a Paleo/Primal, grain free pizza. Absolutely amazing. 

Walking

Forgot how good it is to walk. With 40 second walk to the office, I don't get enough, so on Sunday - walked down to South Norwalk (3.5miles), had a coffee in Caffeine, watched Hansel and Gretal (don't - it's terrible) and then walked back.

Nice Sunday!

Saturday Pre-Work

Saturday
Back into the office for the third saturday in a row. Managed to get a good gym workout first, focussing on upper body strength.

Chin Up
8 - 6 - 6 - 4

Lat Pull Down
38.5kg - 8
52kg - 8
58.5kg - 6
52kg - 7.5

DB Overhead Press
40lb - 10
50lb - 10
60lb - 10 - 8

DB Hammer Curl
50lb - 8 - 7 - 7 - 5

DB Bent Over Row
50lb - 11 - 13 - 15

Bench Press
38.5kg - 8
45kg - 8
52kg - 8
58.5kg - 7
52kg - 7

Crunch
52 - 55 - 60

DB Bench Press
60lb - 10
70lb - 9

Cardio

Lacking time this week AGAIN for any exercise - I managed to sneak in 25 min cardio tonight - ran just over 3 miles.

Working tomorrow afternoon, hoping to get a gym visit in tomorrow AM!

Update

Monday
As it was Martin Luther King day - I spent the morning in bed catching up on sleep and then the afternoon walking around Manhattan - it is COLD!

As I type this it is -8 degrees celsius. As I said. Cold.

Tuesday
Back to the gym

Chin Up
8 - 6 - 6 - 4

Bench press
52kg - 10
58.5kg - 6
52kg - 7 - 4

Leg Press (deep press)
106.5kg - 13
112.5kg - 12 - 11 - 8

DB Thrusters
40lb - 12
50lb - 10 - 9 - 9

DB Flys
40lb - 13 - 13
50lb - 11

Press Ups (v hard after the BP and Flys!)
21 - 21 - 10

Plank (pathetic!)
1.02 (legs died before core!)
1.10

Sunday

6km run, approx 30min

Followed by 3 x hill sprints (approx 75m) at 100% effort

Update

Yet another busy week at work, and going into the office later to do some auditing, fun times!

Monday

Gym workout

Chin up
8 - 7 - 5 - 4

Bench Press
52kg - 10 - 8 - 5
58.5kg - 7

DB Bench Press
60lb - 10 - 8 - 7

Leg Press
112.5kg - 11 - 12 - 12 - 11

DB Thrusters (urgh)
40lb - 12
50lb - 10 - 7


Wednesday
Quick 30 min cardio workout

Friday
Quick 30 min cardio workout

Saturday
Better gym workout

Chin up
8 - 6 - 6 - 4

Bench Press
52kg - 9 - 8 - 8 - 8

DB Bench Press
70lb  - 12 - 12 - 8

Leg Press
106.5kg - 12 - 13
112.5kg - 12 - 12

DB Deadlift
50lb - 10 - 9 - 6 - 7

DB Hammer Curl
50lb 10 - 9 - 6 - 7

Crunches
54 - 51 - 55

Weekend Update

Incredibly busy week at work - hardly any time for myself.

Friday
20 min run in the morning, 20 min interval training running in the evening.

Saturday (managed to squeeze in a 45 min workout before heading back to the office)

Chin Up
7 - 5 - 6 - 5

Bench Press
52kg - 12 - 11 - 12 - 8

Leg Press
112.5kg - 15 - 12
120kg - 11 - 12

Crunch
52 - 52 - 54

DB Hammer Curl
50lb - 8 - 8 - 7

Sunday
Off to manhattan to watch the Knicks and have a bit of a walk around

Tuesday Gym

Warm up on cross trainer for 5 min.

Chin up
9 - 6 - 6 - 5

Bench Press
52kg - 12 - 10 - 11 - 7

Leg Press
120kg - 12 - 12 - 12 - 11

DB Deadlift
100lb - 12 - 12

DB Hammer Curl
50lb - 8 - 7 - 5 - 6

DB BO Row
50lb - 13
60lb 11

Plank
1m40

Back to it

Friday I was so exhausted from the 3 day work week I just slept for 10 hours and woke up on Saturday feeling much better!

Saturday Gym
1mile warm up run/sprint/run/sprint

Chin up - 8 - 6 - 6 - 4

Bench Press
52kg - 9 - 9 - 8 - 8

Dumb Bell Bench Press
80lb - 7 - 7 - 8 - 8

Leg Press
112kg - 11 - 11 - 12 - 10

Crunch
42 - 50

Dumb Bell Bicep Curl
50lb - 7 - 7

Sunday
45 min of running and bike/spinning

Update

Sunday - Tuesday we spent most of the time in manhattan, evading the cold and seeing things I didn't see last time.

Wednesday back to work - so evening 45 min weights workout.

Thursday - long day, but still managed a quick 30 min cardio session in the gym.