Workout Log: Day 9

workout log diary - HIIT Class
Today I woke up early to go to an early morning gym class before work. I am not a morning person, so it was a real struggle for me to get out of bed, but luckily I had a friend going to the same class so I couldn't let her down. I enjoyed being able to go straight home after work too as it meant I had more of an evening to myself and was able to get some blog stuff done :)

This morning's class was an interval one, we did 50 seconds of strength, 10 seconds rest, 50 seconds of cardio, 10 seconds rest and that was repeated non-stop for half an hour. We did a mix of burpees, running, push ups, planks, tricep dips, mountain climbers and much, much more. I'd worked up a real sweat by the end of it and it felt good to get my heart pumping so early in the morning.


Workout

Time

HIIT Class 30 mins





Workout Log: Day 8

Workout Log Diary - Leg Day
I spent the weekend in Brighton for a friend's birthday and whilst I was there I regretted doing leg day on the Friday - getting up the stairs from the beach was a struggle! However, today was leg day again and my aches and pains luckily faded as the day went on, so by the time I got to the gym I was ready to work hard again! Happy that I've increased my weights on leg press and barbell squats. Hopefully I can keep increasing!


Strength

Set 1 Set 2 Set 3 Set 4 Set 5

Leg Press 15 x 45kg WU 15 x 45kg WU 8 x 72kg 8 x 72kg 8 x 72kg
Barbell Squat 8 x 20kg 8 x 30kg 8 x 35kg 8 x 35kg-
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 5

Workout Log Diary - Leg Day
Today was leg day - my favourite day at the gym! My legs are my strongest body part, so I am able to push myself and feel really strong. However, a year ago I was lifting twice what I can lift now and due to stopping going to the gym and being inconsistent, I am now having to start over again. I quite like that though as I am able to quickly make progress and constantly push myself as I build my strength back up to what it once was!


Strength

Set 1 Set 2 Set 3 Set 4 Set 5

Leg Press 15 x 45kg WU 15 x 45kg WU 8 x 63kg 10 x 63kg 8 x 72kg
Barbell Squat 10 x 25kg 10 x 25kg 10 x 25kg --
Barbell Lunge 7 x 20kg 7 x 20kg 7 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 4

workout log diary
Today's weather really didn't inspire me to want to go to the gym; constant downpours and torrential rain. In August!! All I wanted to do was go home, put on some fleecy pyjamas and snuggle up in front of the TV with a cup of hot chocolate. But alas, hot chocolate and telly won't make me fit! So off I went to my spin class.

I was really happy with how I did in today's class. I have a love/hate relationship with spinning. Usually I have to cheat my way through a class, pretending to turn up the resistance more than I actually do, just to get to the end. BUT, in today's class, I turned it up as much as the instructor said and really pushed myself. I think it's because of two reasons. One, I was sat at the front of the class, whereas usually I stay at the back and two, the instructor played really good music, I just zoned out and followed the beat. When it came to sprinting, the instructor put on this insane song that went so fast, I followed the beat and sprinted faster than I think I ever have!


Workout

Time

Spinning Class 45 mins
Nike Training Club App - Ab Burner 15 mins





Workout Log: Day 3

Day 2 was a rest day as I was busy attending the fab Adidas event for the launch of the new Adidas Energy Boost trainer - how exciting! I got to see Foxes, Hemsley + Hemsley and Life Coach Beth Reacher as well on try on the new trainers and check out some pretty stylish Adidas sports wear! I was eyeing up these printed tights as well as these funky tights and basically everything by Stella McCartney - swoon!

Anyway, I digress... Today's workout was all about chest and arms. I am super happy because I benched (chest pressed) a 20kg barbell for the first time ever! I even found it a bit easy, so I am definitely going to continue pushing myself. Up until now I have been using these ready-weighted barbells, but as the bar that you can add weights to is 20kg, I'll soon be able to chest press with the boys! Haha, OK, maybe not that soon, but I'm working on it...


Strength

Set 1 Set 2 Set 3 Set 4 Set 5

Flat Barbell Bench Press 12 x 15kg WU 12 x 15kg WU 8 x 20kg 8 x 20kg 8 x 20kg
Dumbbell Curl 12 x 6kg WU 8 x 7kg 10 x 7kg 10 x 7kg-
Pec Flyes 10 x 5kg 10 x 5kg 8 x 7kg - -
Alternate Hammer Curl 12 x 5kg 12 x 5kg 8 x 7kg 12 x 27.3kg 8 x 20kg
Seated Tricep Extensions 10 x 7kg 10 x 7kg 10 x 7kg - -
Tricep Pushdown 10 x 14kg 12 x 23kg 12 x 23kg - -


We got to the gym earlier than expected, so had some time to spare after our weights workout. My gym buddy then had the bright idea to do 10 minutes of cardio (I hate cardio, but understand that it is a necessary evil). Our gym has recently installed Stair machines, which are a bit like rotating escalators, where you constantly climb flights of stairs, so we decided to check them out.


Cardio

Time Level Calories

Stair Machine 10 mins Moderate 85 (not accurate)


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.