Last week was a great week for fitness all round ! ! !
Sunday I took the kids out for a swim but before playing with them managed to fit in 60 lengths in the pool
- Swimming
- 00:18:00 | 750 m | pool | breast stroke420
- 00:22:00 | 750 m | pool | freestyle266
- 30 lengths breast stroke 18 minutes. 30 lengths crawl 22 minutes. Then played with the kids. . .
Monday had a good early morning workout
- Barbell Curl
- 30 kg x 10 reps18
- 30 kg x 10 reps18
- 40 kg x 10 reps21
- 40 kg x 10 reps21
- 45 kg x 10 reps22
- 45 kg x 10 reps22
- Barbell Squat
- 20 kg x 10 reps42
- 40 kg x 10 reps56
- 50 kg x 10 reps65
- 60 kg x 10 reps76
- 80 kg x 10 reps102
- 90 kg x 10 reps119
- 100 kg x 5 reps117
- 110 kg x 5 reps136
- 110 kg x 3 reps109
- 100 kg x 5 reps117
- Barbell Deadlift
- 40 kg x 7 reps53
- 50 kg x 7 reps61
- 70 kg x 7 reps83
- 90 kg x 5 reps101
- 100 kg x 5 reps117
- 110 kg x 3 reps109
- Dumbbell Flyes
- 20 kg x 10 reps21
- 22 kg x 9 reps21
- 22 kg x 9 reps21
- 24 kg x 5 reps (PR)19
- Dumbbell Bench Press
- 24 kg x 10 reps65
- 26 kg x 10 reps69
- 28 kg x 9 reps72
- 30 kg x 5 reps66
- 30 kg x 5 reps66
- 30 kg x 4 reps60
- Nice brain bonus for making it up bright and early on a Monday morning ! Good workout too.
Tuesday similary was a SUPERB WORKOUT; however the logging of it failed so this is not a true reflection . . .
- Barbell Curl
- 45 kg x 10 reps22
- 45 kg x 10 reps22
- Barbell Deadlift
- 110 kg x 10 reps160
- Incline Dumbbell Bench Press
- 18 kg x 10 reps54
- Dumbbell Flyes
- 20 kg x 10 reps21
- Weighted Decline Sit-Up
- 20 kg x 40 reps150
- Dips - Triceps Version
- 14 reps (PR)95
- Barbell Incline Bench Press
- 45 kg x 10 reps62
- Beautiful workout !
Wednesday I was delayed to the gym so opted for a 5000 metre RUN !!!
- Running (treadmill)
- 00:23:09 | 5000 m444
Thursday similarly was short of time so opted for a CARDIO ROW !!! 5000 METRES !!!
- Rowing (machine)
- 00:18:32 | 5000 m742
- Lovely row! X
That time was pretty good given that Monday Tuesday I'd been working out so legs were tired.
Friday had a good weights workout to make up for the two previous CARDIO DAYS ! ! !
- Barbell Squat
- 20 kg x 10 reps42
- 40 kg x 10 reps56
- 60 kg x 10 reps76
- 70 kg x 10 reps88
- 80 kg x 10 reps102
- 90 kg x 10 reps119
- 100 kg x 5 reps117
- 100 kg x 5 reps117
- Barbell Curl
- 30 kg x 10 reps18
- 30 kg x 10 reps18
- 30 kg x 10 reps18
- 40 kg x 10 reps21
- 40 kg x 10 reps21
- 40 kg x 10 reps21
- 40 kg x 10 reps21
- Barbell Deadlift
- 50 kg x 10 reps65
- 80 kg x 5 reps87
- 90 kg x 4 reps92
- 100 kg x 4 reps107
- 100 kg x 3 reps94
- 110 kg x 3 reps109
- Dumbbell Bench Press
- 24 kg x 10 reps65
- 26 kg x 10 reps69
- 28 kg x 9 reps72
- 30 kg x 7 reps73
- 30 kg x 5 reps66
- Barbell Bench Press
- 40 kg x 10 reps58
- 52.5 kg x 10 reps70
- Weighted Decline Sit-Up
- 20 kg x 50 reps150
- 20 kg x 40 reps150
- 20 kg x 50 reps150
- Dips - Triceps Version
- 10 reps63
- 10 reps63
- 10 reps63
- 10 reps63
- 10 reps63
- Wide-Grip Lat Pulldown
- 50 kg x 10 reps32
- 50 kg x 10 reps32
Saturday 1st Feb was a rest day, absolutely nothing ! ! !
Also discovered eggs this week - I've never really eaten them at all but in a bid to put on lean muscle and lose some belly fat I'm going to try eggs (boiled) for breakfast for a while now. Started this week a couple of times and - they really make you feel full ! ! !
Love you
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