Fitness Class Review: Edge Cycle Spin Studio

Edge Cycle Spinning Studio Holborn

It wasn't all that long ago that I was a total Spinning virgin. I'd been told that it was tough, sweaty and really difficult, which didn't get me rushing to sign up. I can't remember what made me sign up to my first class, but I found that it was just as tough, sweaty and as difficult as I'd been told. My first few classes I had to cheat just to make it til the end. Whenever the spin instructor told us to turn up the resistance by one whole turn, I'd turn mine up by half a turn, if they said two, I did one and so on, so forth. After I went to more classes I got stronger, faster and better. Don't get me wrong, it is still tough, sweaty and difficult but now I actually enjoy spinning. I think it's because I really don't like running (I've tried, believe me, I hate it!). Spinning however, I can actually do and by the end of the class I feel elated.

Last month, I was invited to the launch of a new spin studio called Edge Cycle in Holborn. It is a small studio, with only one room for spinning, but it is a large room with ample space between the bikes. The space was for a reason, I soon found out, as Edge Cycle runs a spin class with a difference. Edge Cycle Bootcamp combines both strength training with spinning! The launch class I went to was an hour long, with the first 20 minutes spent on the bike followed by 10 minutes upper body work with weights, then back on the bike before the toughest ab & core workout I've done in a while and finally, a very welcomed stretch.

Our instructor for the class was Belinda Shipman who looked incredible! Part of my motivation for giving it my all in the class was looking up at her toned physique as she powered through the class. I later found out she is a Mother of 6 - incredible! Belinda played great tunes during the class, I was able to get lost in the music, pedalling harder and faster to keep in time with the beat. I really liked her teaching style, she made me want to work harder, which is not easy, believe me.

The room was lit up with lights that changed colour throughout the class which I thought was quite cool. Face towels were provided for everyone and water coolers were readily available for us to fill up our water bottles. The bikes themselves were very sturdy and each part was adjustable. Edge Cycle even give you a pair of spin shoes to wear for the class which made such a difference!

Overall I was very impressed with Edge Cycle and will definitely be going back, in fact I have been back already! The only note I would say is that the changing room and showers are very open - literally, there are no doors or curtains on the front of the showers - so they are not for the shy ones. It was definitely an experience, showering openly in front of a bunch of other ladies!

What are your thoughts on spinning? I think I want to make a spinning playlist after hearing Belinda's tunes. If you have any recommendations of songs, leave them in the comments below.

Edge Cycle Studio | class passes from £15*

YogiQ Superfood Chocolate + Yoga

IQ YogiQ Superfood Chocolate

During the week I am generally so busy with my full-time job, getting to the gym, cooking up healthy meals, trying to catch up with friends and family, going to blog events and writing up blog posts etc that it can be quite easy to forget to have some 'me time'. After trying out a few yoga classes I really loved how relaxed and peaceful it made me feel. I especially liked how it helped with my posture - being sat at a desk for 8 hours a day isn't the best for my back. For these reasons I downloaded the Yoga Studio app on my iPad mini and try to fit in at least 15 minutes of yoga when I can as I can't always make it to a class. I enjoy doing yoga the most at the weekend. After a nice lie in I'll wake up naturally with no alarm screaming at me, crawl out of bed when I'm ready, make a cup of peppermint tea or warm water and lemon, light a candle, grab my iPad then do a yoga sequence. It's such a nice way to wake myself up slowly (I'm not a morning person), get a good stretch and awaken my muscles (perfect after a week of gymming) and get a focus before starting my day.

The best part about it all? I get to satisfy my sweet tooth guilt free with chocolate! I've been taste-testing the YogiQ chocolate bar by iQ Chocolate which launched this Summer especially for yogis. The YogiQ bar is high in antioxidants, supports muscle function and energy release and is boosted by ginger and ginseng. Ginseng is known for its effect on the nervous system and its ability to promote relaxation, whilst ginger is thought to promote energy circulation and increase the body’s metabolic rate as well as naturally boosting our immunity against colds and flu. As if I ever needed a reason to eat chocolate... Still, at just 197 calories for a whole bar it's great to know I can still eat chocolate whilst keeping my weight in check and getting a load of benefits too. I tend to only have one or two pieces at a time (each bar has 4 pieces) as it is quite rich. If you love dark chocolate, you'll love YogiQ. Anyone for some yoga and chocolate?

YogiQ chocolate bar* | £2.49

GIVEAWAY: A Blue Diamond Package & Nike Free Runs [Closed]

Blue Diamond Nike Free Run Giveaway
Win Blue Diamond Nike Free Run Giveaway

About three years ago I read a book that talked about how humans are the only species that drink milk from another species. Think about that for a second. We are also the only species who drink milk beyond infant age. Not only that but we drink cow's milk, which is designed for a baby cow. A baby cow who has multiple stomachs and is supposed to grow far bigger and heavier than a human. No wonder so many people are lactose intolerant. That was enough to put me off drinking cow's milk three years ago, but not wanting to start making my porridge with water I thankfully found almond milk.

So when Blue Diamond contacted me about teaming up it was a no-brainer for me as I already drink and love their almond milk (my preference is the unsweetened kind but they also do original which is slightly sweeter). I've introduced almond milk to a number of friends and colleagues and they've always been surprised by how nice it is. I actually prefer it to cow's milk, especially in my porridge. Warning: it's not so great in an English brew though! Tea aside, I use almond milk for everything I previously used cow's milk for: smoothies, cereal, a splash in scrambled eggs, baking, basically everything except a cuppa.

If I haven't twisted your arm to give it a try yet, almonds are a great source of vitamin E, fibre, magnesium, phosphorous, manganese, protein, calcium, riboflavin and niacin. Blue Diamond's unsweetened almond milk (my fave) is only 29 calories and just 2.3g of fat per 200ml! The original almond milk is only 48 calories and just 2.2g of fat per 200ml. That's less than a third of the calories of cow's milk! On top of that, Almond Breeze is dairy, lactose, soya and gluten free.

Now for the exciting part! Blue Diamond are very kindly offering my lovely readers (yes, you!) a chance to WIN your own Blue Diamond care package filled with their Almond Breeze milk, several packets of their flavoured snacking almonds (you have to try the smokehouse flavour!) and this pair of Nike Free Run 5.0 trainers that I have picked out for you!

This giveaway is now closed. To enter, fill in the widget below. The giveaway is open to UK residents only and will close at midnight Sunday 12th October. Good luck!

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My Wellness Experience at the Technogym Village

gymbags and gladrags blogger technogym village experience

I have always taken fitness equipment for granted. As long as it works, it is safe and isn't covered in someone else's sweat, I will get on with my workout, focusing instead on my breath or form or each step rather than the gym equipment itself. One of the reasons that I can do this is because the people behind the equipment design and build it in such a way that I don't even have to think about it. Technogym has been a pioneer in the gym and fitness equipment industry for over 30 years, making it possible for people like me to focus on our workouts and not have to worry about the equipment. Earlier in September, I was invited to vist the HQ, Technogym Village in Cesena, Italy to see for myself how Technogym live and breathe wellness.

technogym village T Restaurant technogym village wellness ball

The T Restaurant and Offices

After an early flight, we were welcomed into the Technogym Village and sat down to a delicious lunch at the onsite T Restaurant, one of the first examples of how wellness is at the forefront of everything Technogym do. The restaurant is free for all employees and offers a Special, a Vegetarian and an Organic option everyday in a buffet style. The ingredients and nutrients are carefully considered to make sure each meal is fresh and healthy and there is always plenty of fruit and veg available. When I eat pasta at home (which is very rarely) I always feel really bloated afterwards. However, whilst in Italy I ate bowls full of pasta on the side of meat and veg yet not once did I feel bloated! The food was so fresh and cooked well!

Next we had a tour of the incredible Technogym Village, whose design and architecture can rival that of Google's offices. The offices were light and airy and all of the staff sat on Wellness Balls instead of chairs! In the 'coffee break' areas they had a couple of exercise bikes to allow colleagues to have an active break away from their desks. I'd love to break up my day at work with a few 5 minute cycles here and there! All employees have a Technogym mywellness Key, which tracks their movement each day and scores them with "Moves". TVs in the coffee break areas show the number of Moves each employee has a achieved and there are regular competitions and prizes to encourage everyone to keep moving. Employees are encouraged to take up to 2 hour lunch breaks so that they can make time to workout. On site there is a beautiful gym showcasing the latest Technogym equipment. There is also a run and bike path, as well as basketball and volleyball courts. I was so impressed with everything Technogym does for their employees, it would be almost impossible not to live a healthy lifestyle with wellness being promoted throughout the business. For three years in a row the company has been named a 'great place to work' and I can see why!

technogym village factory technogym village t factory product development

The T Factory and Product Innovation

Technogym was founded by Nerio Alessandri when he was just 22 years old after he built a hack squat machine (pictured above) in his garage. The company has come a long way since then with a vast range of equipment. A big part of the Technogym Village is the T Factory and product testing and development. The huge factory is where the equipment is built and assembled, with factory staff testing the equipment and interfaces. It was so funny to see people running on treadmills in a factory. Technogym prides itself on being innovative too. They have their own lab where they are continually developing new ideas and ensuring it meets the needs of their users. They also heavily test their equipment, having huge robots run on treadmills for hours everyday to test the life of the treadmill belt and much more. Technogym really care about the quality of their machines. Now with internet access they have been able to make their machines send a notification when a part is nearing the end of its life, so that Technogym can send out a replacement before the machine even breaks down! Ever been in a gym and the only spare cross trainer is broken?! I'm hoping Technogym's innovation can make this a thing of the past!

technogym workout technogym workouts

Working out with Technogym

During our visit with Technogym we tested out their different ranges. We started with ARKE, training outside by the lake. That's the beauty of ARKE, it allows you to perform functional training anywhere. We did a circuit with squats, lunges, core twists, push ups, balancing and much more. The second day we started on the ARTIS range of cardio equipment where we could test out the mywellness app (more on that below). The ARTIS treadmill is the only one in the world that makes the surface softer for walkers and harder for runners! After working up a sweat we moved onto OMNIA which I loved simply because of all the possibilities. Strength training, speed, stability group training, you name it, you can probably do it with OMNIA. It's almost impossible for me to fully explain what you can do with OMNIA, so I have found a video that demonstrates it in a fun way. After that we moved on to KINESIS for some free flowing strength training. KINESIS uses cables that can be pulled, pushed or twisted in any direction, giving you complete freedom over the movement. When I first started weight training, I stuck to the machines that offer a very direct movement with no flexibility, I then moved on to free weights because I loved being in complete control of the weight. KINESIS is like the machines & free weights combined. Madonna has a pimped up mirrored KINESIS in her home. Well, if it's good enough for Madge...

technogym village bloggers trip technogym wellness app

mywellness App

Before we were let loose on the equipment we were given a demonstration on the mywellness app, created by Technogym to allow everyone to have the wellness experience in and out of the gym. You can download the app on your phone, then when you go to use a piece of Technogym equipment, you just scan the QR code on the machine using the app. That's it! You do your workout on the machine and once you've finished it will automatically be recorded in the app and you will see your Moves score. I found it easy to switch between machines, just a quick scan and you're good to go. If you have a personal trainer or your gym uses the coach's version of the mywellness app, they can create tailored workouts for you and send it to your app. No more crumpled, scribbled on, tea stained paper training plans! If you have a creative trainer who invents a move that isn't in the database, they can film themselves performing the move and add it to your workout. The thing I loved most was the mywellness key, as you can plug it into the machine to record your workouts, but then you can clip it to your clothes and use it as a pedometer to record your movement outside of the gym. I loved the idea of being encouraged to keep moving throughout the day and not just focus all your efforts at the gym. I'm terrible for staying at my desk all day, I'd score a good amount of Moves at the gym but would be terrible the rest of the time so I would definitely strive to improve on that!

technogym lifestyle pyramid

My Wellness Experience

I loved my trip to the Technogym Village. I was so inspired by how they incorporate the wellness lifestyle into everything they do. I also learned that Technogym don't just make fitness equipment, they have the Wellness Institute where they train gym owners, trainers, physiotherapists, hotel managers and more. I just loved the working environment at Technogym Village and it made me think about my own workplace. I will definitely start to take more active breaks to make sure I am moving throughout the day. I may not have exercise bikes that I can hop on for 5 minutes at work but I can go for walks around the building, always take the stairs, go to the toilets on another floor etc. I may not have the wonderful T Restaurant but I can ensure I take healthy meals to work with me so that I don't reach for the vending machines. I will definitely remember how inspiring I found this trip and strive to incorporate the wellness lifestyle into my everyday life at home. I hope I could capture my wellness experience for you in this post! Now, hands up who would like to work at the Technogym Village?!

*Pictures are a mix of my own photos and Technogym's photos.

Switch Up Your Workout Routines with Virgin Active

Virgin Active Nova Yoga Class Virgin Active Nova Yoga Class

Gyms aren't all treadmills and aerobic exercises. When I first started going to the gym I felt confused by all the machinery and was scared of doing something wrong and embarrassing myself, so for a while I stuck to the treadmill and cross trainer doing the same cardio workouts. One foot in front of the other, you can't go wrong, right? Maybe not, but you can definitely get bored of the doing the same workout routines over and over! If you're feeling bored, scared or like your gym membership is going to waste (I've been there, many times), why not try out exercise classes?

Fitness classes have come a long way since the days of Jane Fonda and Mr Motivator, new classes are constantly being thought up and developed. I was invited by Virgin Active gym to try out some of their newest classes; Nova, a mix of yoga and pilates and Zuu, a class focusing on primal movements. First up was Nova. I'd only gone to a few yoga and pilates classes beforehand, but I'd never been to a combination of both before. I was in for a treat.

My instructor for the class was Adrianna Sladeck and we started with some gentle stretching, perfect after the long day at work I'd had. Then we moved into a flow which became progressively harder (for me anyway, everyone else seemed OK!). My hamstrings were not forgiving in the downward dog and most definitely not in the one-legged, one-armed downward dog. I was actually sweating by the end of the class, something I've never done in a yoga or pilates class before, but I felt relaxed and a lot more flexible by the end of the class. I don't know my Crow from my Pigeon move, so I wasn't exactly sure of the technical benefits or reasoning behind Nova so I had to find out more. Gillian Reeves, National Exercise Manager at Virgin Active says that Nova challenges the muscles in your body in different ways, meaning your body works harder to keep up the pace. By getting your body to move in different directions, it maximises mobility which ultimately encourages agility making you less injury prone.

The next class I tried was ZUU, the new fitness class based on 'primal' movements. It's all about getting in touch with your inner animal. Forget walking, think hopping, donkey kicking and more, in fact there are over 100 unique moves. The class only lasted 15 minutes and it was in the middle of the gym floor. Whilst we were channeling our inner gorillas, big burly men over in the weights area were looking over at us to see what we were doing. It felt pretty badass. Let me tell you, I've never sweat so much in 15 minutes without touching a piece of gym equipment. (This blog post is making me sound like a very sweaty girl). The whole class we just used our body weight and mixed strength moves (squats) with cardio (donkey kicks), repeating each move as many times as we could for 30 seconds with 20 seconds rest. I've never enjoyed a class more, it's impossible not to smile whilst you're trying to act like an iguana! ZUU is a great way to do a HIIT workout and the best bit is that you can do it anywhere. I practised what I learned in my garden and living room.

I really enjoyed trying out Nova and ZUU and it showed me that not all exercises classes are the same and work out routines definitely do not have to be boring! What classes or workouts have you tried lately? Let me know!

ZUU and Nova are available at Virgin Active Gyms | memberships vary
*Photos from Virgin Active

The Body Coach 90 Day Challenge: My first impressions

Joe Wicks, aka The Body Coach, is the man taking social media by storm. His #leanin15 recipe videos on Instagram of tasty, filling meals that you can make in 15 minutes promise to get you lean. These aren't typical recipe videos though, Joe's sense of humour is what sets him apart. The transformation photos from clients of his were so impressive I just had to find out more. The Body Coach offers several different plans that promise to get you eating right and whip you into shape. After reading the breakdown of the 90 Day Shape, Shift & Sustain plan, I was hooked. However, I still believed I knew the best way to lose weight on my own so I didn't sign up. That was a month ago, but now I am signed up and officially a client.

Why I signed up to the 90 Day SSS Plan

One girl's body transformation picture in particular stood out to me and was the catalyst to me signing up. I look so much like her before picture and her picture after only 8 weeks was incredible. In fact, all of his clients get great results, the plan clearly works! As well as this, Joe is a shining example of what eating and training in the right way can do for your body, plus he's hot, which always helps with motivation (am I right ladies?!)! I always do better when I have a clear plan and although I had made my own detailed plan to follow, it was too easy for me to have off days and not follow it as closely as I should. A month later and I definitely did not look like any of the 4 week transformations that Joe achieves for his clients. I finally came to the decision to sign up, I was ready to invest in my health and I wanted results.

The Sign Up Process

After signing up via his website and submitting my payment, I was emailed a questionnaire to fill out. It was quite comprehensive, asking for my details, weight, health issues and concerns, how often I workout and to what intensity, food intolerances and a food diary to show him what you typically eat. Once submitted, as well as some dreadful before and after pictures (let's just forget about those, shall we?) I was informed my plan would arrive within 3-5 working days. I received mine after 3 days (super speedy) and am starting today, on Monday because well, that's the rule, isn't it?

My First Impressions of the Plan

The Body Coach tailors the plan according to your questionnaire answers. I really like this as my needs are not the same as someone twice my size, nor the same as someone with very different goals to me. I put in my questionnaire that I do not drink cow's milk, so any recipes that used milk (there were very few) Joe has replaced it with my milk of choice, almond milk.

Cycle One is about timing the consumption of carbs after workouts to refuel your body. There are high carb and low carb options for breakfast and main meals as well as snacks. The meal plan is very flexible, it is up to you to create a weekly meal plan using the recipes provided. There are 38 recipes in my plan, but others may have more or less depending on how many recipes meet their needs. I would have liked more recipes personally, more choice is always good. I have reservations about low carb, but this plan is more about macronutrient timing than it is low carb and that, I can agree with.

Training wise, Cycle One is purely HIIT, high intensity interval training. Cardio and I do not get along, I avoid it as much as I can, but there is no denying the benefits of cardio. I am going to jump in with both feet and run through my hatred. At first, I was disappointed that there were only 2 pages on the training. However the plan clearly breaks down the timing of the HIIT cardio which you can do on a treadmill, elliptical, bike or outside and The Body Coach also provides links to videos of HIIT workouts that you can do with no equipment (think burpees, squat jumps and mountain climbers). I was worried about doing the same workout over and over again 4-5 times a week, however with the video workouts there should be enough to keep me from getting bored. I can't deny, I will miss the weights area, but I will look forward to being reunited in Cycle Two.

So today is day one, I will keep you posted on my progress and how I'm getting on. If you have any questions about the plan, leave them in the comments below and I will answer them as best as I can. Please note, this is not a sponsored post, I decided to sign up and paid for the plan myself. Let me know if you've signed up to the 90 Day SSS Plan, I'd love to have someone to share this with :)

The Body Coach 90 Day SSS Plan | £147

Lust List: Adidas Energy Boost

adidas energy boost review 2014 adidas energy boost review 2014 adidas energy boost review 2014 adidas energy boost review 2014

A few weeks ago I had the privilege of attending the launch party of the new range of adidas Energy Boost trainers at their flagship store in Bond Street. The trainers come in four colours, pink berry, frost mint, cool white and core black. They are an extension of the existing adidas Boost range with an improved mesh upper providing added comfort and flexibility as well as the Boost technology that adidas spent years developing and perfecting. The Boost sole is made up of lots of capsules that are fused together and is designed to store and give back energy, adding a 'boost' to your run. I tried on the trainers for the first time at the launch and whilst I wasn't about to start running around the packed store, I certainly noticed the springiness as soon as I put them on.

The sole literally looks like polystyrene, which is a bit off putting at first glance, but I looked past that and fell in love with the pink berry and frost mint colours. I even tried on both colours at the same time and tweeted and instagrammed a picture, asking for your opinions. When I had seen the trainers in pictures I was set on the mint pair, but in person I just couldn't turn my back on the pink. It seemed you guys couldn't decide either as I got equal votes for pink and mint!

The launch party was themed around giving ourselves a 'boost' in different areas of our day to day lives. There was a section on healthy and beauty where we could get a mini makeover, changing rooms where we could try on the trainers and any other adidas gear, as well as talks by healthy foodies Hemsley + Hemsley, life coach Beth Reacher and singer Foxes who has teamed up with adidas to promote this new range and share her tips on staying fit. Melissa and Jasmine Hemsley gave us all a delicious green smoothie which had a remarkable 17 ingredients in it, all healthy of course! Even green smoothie newbies were sipping away in fascination and enjoyment - I didn't want mine to end! They then sat us down to give us their nutrition tips to give us a boost to our daily diets. They recommend really chewing your food to let saliva do its job and ease digestion - bloat, be gone! They also said eggs are great for eating at breakfast to keep us satisfied and full. Also healthy fats are the way forward, avocados and coconut oil, I'm looking at you!

Next up Beth Reacher really honed in on the importance in taking 5 to yourself to bring more mindfulness and awareness to our lives and the present moment. She advocates switching off from technology and distractions to check in on ourselves which can help to avoid stress and encourage a positive outlook. Then singer Foxes took to the stage to tell us her top tips. She talked about how exercise and a healthy lifestyle are important to her whilst on tour to ensure she has the energy to perform. She also loves running because of the euphoric feeling it gives her. Perfect ambassador for the adidas Energy Boost trainers then!

I had fun at the launch and I have to admit, I hadn't really paid adidas any attention prior to the event! I spent quite a while browsing the rails of clothes that were dotted around the store and I was pleasantly surprised and impressed - adidas have some really nice clothes! And don't even get me started on the adidas by Stella McCartney collection - pure luxe. I will definitely be adding to my sportswear collection when payday hits...

adidas Energy Boost trainers | £120
*Photos from adidas

Breakfast with The Chia Company

The Chia Company Chia Pod

I love chia seeds. Since I discovered the little powerhouses I add them to almost everything, especially porridge, smoothies and healthy baked treats. I even made a blog post about the nutritional benefits of the little seeds. Sometimes (who am I kidding, most of the time) I am in a rush and I don't always have time to prepare breakfast, so when I was contacted by The Chia Company, I thought these would be just perfect for those days.

If you haven't heard of the Chia Pods yet, you really must get your hands on them! I first tried one at the Be:Fit London Exhibition back in February and fell in love. My favourite is the banana flavoured, which is made of sun ripened chia seeds, ripe bananas and pure coconut milk. No nasty ingredients, no added sugar - perfect! It's lovely and creamy, with crunchy chia seeds. I like to eat it for breakfast when I'm in a rush. The pod comes with a spoon so you can easily grab it from the fridge and go.

A newer addition to the range are the Oats + Chia packets. Again, another perfect breakfast option for on the go - all you need to do is add hot water and you have breakfast ready. I actually added almond milk and microwaved this (because I didn't read the instructions) and it made it look like mushy baby food, but I loved the taste. I was sent the Banana & Mango, Mixed Berry and Apple + Spice flavours. I was most excited by the Apple & Spice flavour, as that is my favourite combo! However, it was my least favourite, in fact I disliked it and wouldn't have it again. The Mixed Berry and Banana & Mango flavours however were absolutely delicious and I will definitely be buying these. They're perfect to keep in my drawer at work for when I forget to prepare breakfast in advance.

What are your favourite ways to use chia seeds? Have you tried these by The Chia Company? Let me know!

Chia + Oats | £5.00 for 5 packets*
Chia Pods | £2.49*
Chia Shots | 65p*

Workout Log: Day 11

workout plan leg day strength training
Today was leg day, my favourite! I increased my weights on leg press and barbell squat - woohoo! A year ago I was lifting much heavier weights on my legs but then inconsistency and a long break from the gym has brought my strength right down. I am working now to increase my weights so I'm happy with each workout that I do manage lift heavier. Here's to progress!


Strength

Set 1 Set 2 Set 3 Set 4 Set 5

Leg Press 12 x 63kg WU 12 x 63kg WU 8 x 76.5kg 8 x 76.5kg 8 x 76.5kg
Barbell Squat 8 x 20kg 8 x 40kg 8 x 40kg 8 x 40kg-
Barbell Lunge 8 x 20kg 8 x 20kg 8 x 20kg - -
Romanian Deadlift 10 x 25kg 10 x 25kg 10 x 25kg - -
Dumbbell Step Up 8 x 12kg 8 x 12kg 8 x 12kg - -
Calf Raises 15 x 10kg 15 x 10kg 15 x 10kg - -

Key: WU means warm up set, where I do a lighter weight, higher reps to get blood flow to my muscles and get them ready for the working sets that follow. The rep count for Barbell Lunges and Calf Raises are per leg, as in 7 reps on each leg, 14 reps total.

Workout Log: Day 10

My gym buddy and I are pretty busy this week so we have fewer days to workout, which means we need to fit in more body parts in fewer days. That meant today was back, biceps and shoulder day. It also meant we could do fewer moves though, but at least we worked out - woop!


Strength

Set 1 Set 2 Set 3 Set 4 Set 5

Barbell Curl 12 x 10kg WU 12 x 10kg WU 8 x 15kg 8 x 15kg 8 x 15kg
One-Arm Dumbbell Back Row 12 x 6kg WU 12 x 6kg WU 8 x 9kg 8 x 10kg8 x 10kg
Lat Pulldown 8 x 32kg 8 x 29.6kg 8 x 29.6kg - -
Shoulder Press 8 x 4kg 8 x 4kg 8 x 4kg - -
Hammer Curl 10 x 6kg 10 x 6kg 10 x 6kg - -
Seated Row 8 x 18kg 8 x 23kg 8 x 23kg - -

Key: WU means warm up set, where I do a lighter weight, higher reps to get blood flow to my muscles and get them ready for the working sets that follow.