Sunday, 28 March 2010

Workout Diary - w/c 22/03/2010

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! :-)



Okay so not much really happened this week because of the broken butt incident the Saturday before.

However, I still did some cardio during the week that didn't get recorded - including a walk home one evening as it was nice (4 miles)

Also:

Tuesday 23rd March 2010

* Boxercise (with slightly less aggression this week)

Friday 26th 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


Sunday 28th March 2010

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

also did:

* Incline Dumbbell Fly - 2 x 6kg - 3 x 10 reps

cos I felt like it, and:

* 30 minute Elliptical trainer intervals (extreme opposite profile hill session - pedal slowly forwards during the 'hard' section and then like a demon backwards quickly as you can during the 'easy' section. If your X trainer doesn't allow for hill profiles like that then just pick any old one and do 3 mins slow with resistance and 2 mins with less resistance FAST and backwards :-) )

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