Sunday, 4 April 2010

Workout Diary - w/c 29/03/2010

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! :-)


I didn't do Boxercise this week!!

*sob* :'-(

My back was too sore... this broke my heart and prompted me to finally get over to my physiotherapy practice, Balance, where I saw an amazing woman called Allison Swann who is just fantastic!

Not only did she do some massage and manipulation work which resulted in basically ZERO pain the next day, she also showed me some awesome hip exercises for opening up/mobilising that region and improving strength and flexibility :-)


Wednesday 31st 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


Saturday 3rd April 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

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

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