Week 15 

Amongst other things, this week has included my new favourite breakfast! Protein pancakes, prosciutto, scrambled eggs, banana and maple syrup. That is how you win at breakfast. 

   
It has been a week of trying many new things at the gym. My friend Tooz helped me devise a new gym plan with more focus on weights. The whole point is to do less cardio and see better results. 

So this was my first week of training. Each day had a different focus and each day was challenging. Here’s Tooz’s plan!

  
So here’s what I actually achieved this week:

Monday 11/04/16

REST DAY
Tuesday 12/04/16

LEG DAY

60 squats 

20 lunges (10 each leg)

120 leg extensions on 6

120 hamstring curls on 7

20 Squats with kettle 8kg

Ab crunches 70

20 on 9

20 on 10

20 on 11

10 on 12

Bike (Cool Down)

10 Mins

3.4 Km

41 Calories
Wednesday 13/04/16

REST DAY
Thursday 14/04/16

Treadmill

35 Mins

3.56 Km

375 Calories

9.50 Av pace

ARMS

Bicep curl 8 (10) 9(10) 10(10) 10(10)

Tricep press 8(10) 9(10) 10(10) 11(10)

Single arm bicep curl 8kg (10) 10kg (10) 12kg (10) 15kg (8)

Lat pull down 8 (20) 9 (20)

Twist bicep single arm 12kg (30) 15kg (10)

Bicep curl 9 (30)
Friday 15/04/16

Treadmill 

35 Mins

3.92 Km

410 Calories

8.57 Av pace

CHEST DAY

Chest Press

8 (10) 8 (10) 9 (8) 9 (8) 

Lat Pulldown 

8 (10) 9 (10) 9 (10) 10 (5)

Chest press 

7 (10) 8 (10) 8 (10) 9 (5)

Lat Pulldown backwards 

8 (10) 9 (10) 9 (10) 10 (10)

Seated Row 

7 (10) 8 (10) 8 (10) 9 (10)

Chest Press 

7 (10) 8 (10) 8 (10) 9 (5) 

Seated Row 

8 (10) 9 (10)
Saturday 16/04/16

LEG DAY

Leg extensions

6 (20) x 3

Hamstring Curl

7 (20) x 3

Ab Crunch 

8 (20) 9 (20) 10 (20) 11 (20)

Squats 8kg x 40

Dead lifts 8kg x 40

Lunges x 40

Squats 8kg x 20

Deadlifts 10kg x 20

Hamstring curl

8 (20)

Extensions

7 (20)

Bike (Cool Down)

10 Mins

3.6 Km

45 Calories 
Sunday 17/04/16

Treadmill 

45 Mins

5.23 Km

485 Calories

8.41 Av pace

So here’s what I thought… 

My first LEG DAY was the biggest challenge. And oh my word it hurt! When I left the gym my legs were so wobbly. Why put stairs coming out of the gym!?

 It took my legs 3 days to feel relatively normal again. I couldn’t do cardio for those days. So have adjusted my plan slightly for future pain!

ARMS DAY and CHEST DAY were good. I feel I am able to push myself more on these days because they are more my comfort zone. 

I need to figure out some more exercises for BACK DAY though. I didn’t know enough going in. 

The second LEG DAY was a little easier. I broke up the exercises more which made it more interesting and manageable. Still ached and was still wobbly. But less wobbly. 

Today was SHOULDER DAY and I just did not have the energy for it. I managed a bit of tread but even that was pushing it. Definitely need a rest day tomorrow. 

So that was my first week of my new training plan. Loving it! Really happy to keep pushing myself and learning more. Excited to see where this takes me! 

 

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2 Comments Add yours

  1. lexilife says:

    You seem like you’ve really got your shit together!! I’m so jealous but go you! xx

    http://www.lexilife95.wordpress.com

    Like

    1. mikehonour says:

      Thank you! I am trying my best! 👍🏻👍🏻

      Like

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