Sunday, 21 March 2010

Workout Diary - w/c 15/03/2010

Due to not really recording any aerobic or core exercise (other than Boxercise, which is a regular thing) during March and early April, these entries will be pretty empty/weights only...

Promise to improve! :-)


Tuesay 16th March 2010
Boxercise was moved to Wednesday this week so I decided to go to the gym and work on my shoulders:

Upper Body Weight training - Shoulders
* Seated Dumbbell Shoulder press - 2 x 8kg - 3 x 10 reps
* Dumbbell Upright Row - 2 x 8kg - 3 x 10 reps
* Rear Lateral Raise - 6kg - 3 x 10 reps
* Dumbbell Standing Scarecrow - 2kg - 3 x 10 reps
* Cable Internal Shoulder Rotation - 3.75kg - 3 x 10 reps
* Cable Shoulder External Rotation - 2.5kg - 3 x 10 reps


Wednesday 17th March 2010

* Boxercise - during which I realised that working your shoulders the day before this kind of session is STUPID!!!

Lesson learnt, never again!!


Friday 19th March 2010

Upper Body Weight training - Arms
* Biceps Dumbbell Concentration Curl - 2 x 7kg - 3 x 10 reps
* 1 Arm Dumbbell Triceps Extension - 2 x 5kg - 3 x 10 reps
* Dumbbell Hammer Curl - 2 x 7kg - 3 x 10 reps
* Dumbbell Triceps kickback - 2 x 7kg - 3 x 10 reps

* Core and Lower Back workout on mat


Saturday 20th March 2010

Okay so you know when I said that it was entirely stupid to do a shoulders workout the day before doing Boxercise... well, you'd think I'd learn from my mistakes huh?

Oh no... not me!

I got to the gym feeling energised and ready for a challenge so thought I'd go hard on the old legs.

I wanted to use the Max Rack but someone was on it so I thought I'd amuse myself on the Leg Press.

I loaded it up with 80kg as usual and sat on it, magazine in hand - 1st mistake! When weight training, better to actually focus on what you're doing huh?

2nd mistake was that when I sat on it I didn't position myself properly with my butt pressed back against the rest... instead I guess I was tipped forward a bit with daylight between my lower spine and the seat.

3rd mistake - not being sat properly AND having my feet too high on the plate... oh dear... this was just a whole bag of errors, shameful really!

As soon as I pushed out I felt something wasn't right. However, and this is where I continued on to make my 4th, 5th, 6th etc mistakes...

I carried on regardless!

* 50kg Barbell Squat
* 40kg Barbell Deadlift
* 2 x 12kg Dumbbell Split Squat

and THEN, if all this loading wasn't enough I thought I'd go and do a reasonably taxing blast on a stationary bike for 25 mins or so!!

When I finally hit the mat to stretch I found I couldn't bend at the hip... By the time I got home I was in agony. I spent the rest of the night alternating between cold and hot packs and having to lean sideways (like I was about to launch into a cartwheel!!) if I wanted to pick anything up.

What a fucking idiot, seriously.

Sunday 21st March 2010

The next day, despite basically breaking my butt the day before I didn't feel as bad as I thought I would, though that might have just been the pre-emptive paracetamol and codeine strike... anyway, I felt okay enough to go to the gym and did:

Upper Body Weight training - Chest
* Bench Press - 30kg - 3 x 10 reps
* Incline Dumbbell Fly - 2 x 6kg - 3 x 10 reps

Upper Body Weight training - Shoulders
* Seated Dumbbell Shoulder press - 2 x 8kg - 3 x 10 reps
* Dumbbell Upright Row - 2 x 8kg - 3 x 10 reps
* Rear Lateral Raise - 6kg - 3 x 10 reps
* Dumbbell Standing Scarecrow - 2kg - 3 x 10 reps
* Cable Internal Shoulder Rotation - 3.75kg - 3 x 10 reps
* Cable Shoulder External Rotation - 2.5kg - 3 x 10 reps

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