Weekly Workouts: 5-11 June

Happy Monday!

I can’t believe it is already June! How did that happen?! I am now settled in my new place and now also have internet which is great. Moving is such a ball ache. I never realised how tiring it is. When my boyfriend and I moved in together two years ago, it was definitely waaay easier than this time around. We accumulate loads of stuff, have had to buy loads of furniture and it has been all consuming. This weekend was the first weekend that we haven’t had to do flat related stuff and it was SO nice.

In other news I joined a new gym that is literally three minutes away from my new place. It is so nice being so close to a gym. I went four times last week, which was good.

Monday
Negative chin ups – 4, 3

Single arm row
5KG 10 reps
10KG 5, 6, 7

Barbell row
10KG 15 reps
15KG 3×8

EZ bar curl 10KG 3×8

Wednesday
Arnie press
4KG 12 reps
6KG 3×8

Side lat raises
2KG 10 reps
3KG 2×10
4KG 8 reps

DB shoulder press
4KG 10 reps
6KG 3×8

Rear delt flyes 2KG 2×15

Saturday
Spin

Sunday
Chest press
10KG 10 reps
14KG 4×6

Chest flyes
2.5KG 12 reps
5KG 3×8

Alternating reverse lunges
BW 20 reps
5KG DBs 20 reps
10KG DBs 16 reps

DB SLDL 5KG 3×15

A little update…

It has been a while since I last posted. Why?  I have lost my mojo. I have no desire to train – or at least I do but when the time comes I’ve worked too late and I’m tired and hungry, or go home and cook dinner for my family, or like now am full of cold. I am tired and all over the place. I have been to the gym twice in the last fortnight and have been trying to be active with lots of walking where possible. I know that with the way I am feeling, exercise would be beneficial. It’s a catch 22 situation and it’s only now that I can fully understand and appreciate why so many people find it difficult to fit fitness and “it” all in, especially working mothers. I don’t even have all of their responsibilities. 

Today’s post is a bit of a brain dump. Earlier this week I instagrammed about how I felt uncomfortable in my own skin. While I definitely feel better today (ie less bloated), I know that the only way to really be / feel any better is to do something to change it. I am living my life with a lot of uncertainty and emotional stuff at the moment, this is the one thing I can have some control over. This Bank Holiday weekend I am going to have a good think about what I want – out of life and in the gym. Life is too short to be unhappy. 

Weekly Workouts: 3 April – 16 April

The last fortnight has been a bit of a blur. I started a new job, have been spending the work week staying at my mum and dad’s, am flat hunting and my mum had an operation so I have also been helping out at home. My gym sessions have been a bit of mixed bag, but I am starting to feel more settled with things so am hoping to get into a better routine.

Monday
Rest

Tuesday
Circuit (can’t remember how many rounds I did)
10 burpees
10 DB BOR
10 DB RDL
15 alternating DB reverse lunges
15 push ups
15 alternating single leg raises
15 tricep dips

Wednesday
Assisted chin ups
40KG – 8 reps
25KG – 6, 3.5

Chest press
6KG – 10 reps
10KG 3×6, followed by 10 reps with 6KG

Single arm row
6KG – 10 reps
8KG 3×8

OH tricep extension (10KG, 8 reps) / leg raises (10 reps) x3

Side lat raises (2.5KG, 15 reps) / side bends (10KG, 5 reps) x3

Thursday-Sunday
Rest / walking / stretching

Monday
Rest

Tuesday
Yoga

Wednesday
Wide grip lat pulldown
14KG – 15 reps
28KG 3×8

Lat pulldown – inverse grip
21KG – 12 reps
28KG – 10 reps
35KG – 8 reps

Deadlifts
20KG – 12 reps
30KG – 10 reps
40KG – 8 reps
45KG – 6 reps

Chest flyes
4KG – 10 reps
5KG 3×8

Reverse lunges
20KG 3×8

Thursday
Rest

Friday
Rest

Saturday
Assisted chin ups
40KG 2×5
35KG – 4 reps
35KG negatives – 3 reps

Chest press / single arm row
5KG – 12 reps
7.5KG 2×8

Arnie press (5KG, 12 reps) / DB RDL (7.5KG, 20 reps)

Sunday
Rest

Weekly Workouts: 20 March – 2 April

Double up post this week as I was in Prague last weekend. Prague was amazing, such a lovely city, so much walking and coming back was such a downer.

Monday
Rest

Tuesday
Rest

Wednesday
10-8-6-4-2-1
Burpees
Push ups
Squats
Alternating leg raises

Thursday
10 Burpees
10 Push ups
10 Tricep dips
30s Plank
10 Alternating reverse lunges
45s rest, 3 rounds

Friday
Chest press (6KG) / single arm row (6KG) / leg raises on bench, 10 reps each, 3 rounds

Reverse lunges
10 BW
6KG DBs – 10 reps
8KG DBs – 8 reps

Seated arnie press 6KG 10 reps / 10KG side bends 5 reps, 3 rounds

SLDL DB 8KG 3×12

T bar tricep pushdown 5KG / EX bar curl 3×15

Saturday
Rest

Sunday
Rest

Monday
Rest

Tuesday
Rest

Wednesday
Cosgrove’s evil 8

Thursday
Rest

Friday
15 min run/walk

Saturday
Rest

Sunday
Assisted chin ups
45KG – 10 reps
35KG 2×5

DB Chest press
5KG – 10 reps
7.5KG 2×8
10KG – 6 reps

Barbell shoulder press 10KG 3×12

Single arm row
5KG – 10 reps
7.5KG 2×8

Rear delt flyes 2.5KG / leg raises 3×10

8KG KB alternating lunges / 8KG KB SLDL 2×10

Weekly Workouts: 6-12 March

Today I should have run the North London Half. I did not. And I have no regrets. Obviously a DNS is better than making an injury worse. I have been thinking though that although I have been enjoying the gym , I enjoy the release of running. It sounds strange because going to the gym is also a bit of a release, but it is different.

Monday
Rest

Tuesday
Rest

Wednesday
Assisted chin ups
35KG – 10 reps
28KG – 8 reps
21KG – 3 reps

Barbell row 20KG 3×8

Single arm row 8KG 3×8

Concentration curls 4KG 3×15

Thursday
Chest press
5KG – 12 reps
10KG 3×8

Flyes
4KG – 12 reps
5KG 3×8

Side bends (5 reps) / OH tricep extension (8 reps) 10KG x3

T bar push downs 7.5KG 3×10

Friday
Rest

Saturday
Back squat
20KG – 10 reps
30KG – 8 reps
40KG 2×6

SLDL
20KG – 10 reps
40KG 3×6

Reverse lunges 20KG 3×10

Decline sit ups 2×15

Sunday
Arnie press
4KG – 10 reps
6KG – 8, 10. 8

Side lat raises
2.5KG – 10 reps
4KG 4×6

Seated shoulder press
4KG – 10 reps
6KG 3×8

Rear delt flyes 2.5KG 3×12

Reflection
I think I might finally attempt a run this week. I also need to prioritise sleep this coming week. This past week I worked longer hours, went to bed later and got up earlier than usual. I now feel run down and bit shit. It also meant that I changed up rep, sets and weights a little this week. I do not want to feel shit all of next week. Hopefully an early night tonight will do the trick!

Weekly Workouts: 27 Feb – 5 March

This morning my boyfriend asked me why I am going to the gym so much at the moment. It’s funny, because before we got together, I used to go to the gym this much. I feel like I am in my element lifting weights and the feeling of getting stronger. I was sad that I didn’t make it to the spin class I wanted to this week as I left work too late – something to work on for next week!

Monday
Assisted pull ups
42KG – 10 reps
35KG – 8 reps
28KG – 3 reps, followed by 2 chin ups

BB BOR
15KG – 10 reps
25KG – 8 reps
30KG – 6 reps, dropset 15KG for 15 reps

Single arm row
5KG – 10 reps
8KG – 8 reps
10KG – 6 reps, dropset 5KG for 15 reps

EZ bar curl, bar only 3×8

Tuesday
Flyes
3KG -10 reps
4KG – 8 reps
7KG – 6 reps, dropset 3KG for 15 reps

DB Chest press
7KG – 10 reps
8KG – 8 reps
10KG – 6 reps, dropset 4KG for 15 reps

OH tricep extension
6KG – 10 reps
10KG – 8 reps
12KG – 6 reps, dropset 6KG for 15 reps

T bar pushdowns
5KG – 10 reps
7.5KG – 8 reps
10KG – 6 reps, dropset 5KG for 15 reps

Wednesday
Rest

Thursday
Rest

Friday
Rest

Saturday
Back squat
20KG – 10 reps, 8 reps
40KG 3×6

SLDL
20KG – 10 reps
30KG – 8 reps
40KG – 6 reps, dropset 20KG for 15 reps

Reverse lunges, 20KG 2×8

Sunday
Arnie press
4KG – 10 reps
6KG – 8 reps
8KG – 6 reps, dropset 4KG for 15 reps

Side lat raises
2KG – 10 reps
3KG – 8 reps
4KG – 6 reps, dropset 2KG for 15 reps

Seated shoulder press
4KG – 10 reps
6KG – 8 reps
8KG – 6 reps, dropset 4KG for 15 reps

Rear delt flyes
1.25KG – 15 reps
2KG – 8 reps
3KG – 6 reps
4KG – 4 reps, dropset 2KG for 15 reps

Lying leg lifts 3×10

Side bends 10KG 3×5

Reflection
I have really increased my incidental exercise lately and think that this has made a huge difference to the way that I feel. I am hitting 10000-12000 steps per day and I am doing lots of walking despite less cardio in my gym life, and it feels good. I have no desire to run at the moment and I don’t want to force it. Maybe the gym is my home for now…

Weekly Workouts: 20-26 February

I didn’t really post last week because I didn’t really do much – I was still ill! And semi-injured. My physio has told me not to do the half in a couple of weeks. So the North London Half is a DNS for me. HOWEVER, not being injured is worth it and I have been loving hitting the gym this past week. I am a member of Virgin Active these days and have started going to these spin classes called ‘The Pack‘ and I love them. They are fun, play good music, the time goes quickly and I come out drenched in sweat with a smile on my face.

Monday
Assisted pull ups
42KG – 10 reps
35KG – 8 reps
28KG – 6 reps

Barbell row
12.5KG – 10 reps
25KG 3×6, dropset 12.5KG for 15 reps

EZ bar curls 4×6

Single arm rows
4KG – 10 reps
6KG – 8 reps
10KG – 6 reps, dropset 4KG for 15 reps

Tuesday
Rest

Wednesday
Stretching

Thursday
DB Chest press
5KG – 10 reps
8KG – 8 reps
10KG – 6 reps, dropset 5KG for 15 reps

Flyes
3KG – 10 reps
5KG – 8 reps
6KG – 6 reps, dropset 3KG for 15 reps

OH tricep extension
6KG – 10 reps
8KG – 10 reps
10KG – 6 reps, dropet 6KG for 15 reps

Spin class

Friday
Back squat
20KG – 10 reps
30KG – 8 reps
40KG – 4 reps

SLDL
20KG – 10 reps
30KG 3×8

Reverse lunges
20KG – 10 reps
30KG 2×8

Saturday
Arnie press
4KG – 10 reps
5KG – 8 reps
7KG – 6 reps, dropset 3KG for 15 reps

Side lat raises
2KG – 10 reps
3KG – 8 reps
4KG – 6 reps, dropset 2KG for 15 reps

Seated shoulder press
4KG – 10 reps
5KG – 8 reps
7KG – 6 reps, dropset 3KG for 15 reps

Rear delt flyes
1.25KG – 15 reps
2.5KG – 8 reps
3KG – 6 reps
4KG – 4 reps, dropset 2KG for 15 reps

Side bends 10KG 3×5

Sunday
Rest

Reflection
As already mentioned, I am loving being in the gym again. It is handy having a gym close by at home and at the office. It feels as though it is a long time since I have felt like this and I want my focus at the moment to be strength. When I trained legs on Friday, I definitely had to force myself to not go HAM and take it easy-ish because I needed to be able to walk over the weekend!

My goals for the coming week are to go to spin, hit my four sessions as last week and to eat a bit better. The boyfriend and I were away over the weekend and I definitely didn’t eat as well as I could have and definitely drank waaay too much. It was great fun though, and worth it. What’s the point in not letting your hair down once in a while?!

Weekly Workouts: 6-12 February

Today, I realised it is only a month until the North London Half. And now I am bricking it. I only did half of the distance I wanted to get done today – my nose was running faster than me! At least this flu / illness seems to be going…But I am still contemplating a DNS depending on how the next couple of weeks go. I know I have myself to blame for not starting training early enough etc. but I am disappointed because I was making good progress before getting sick.

Monday: Rest

Tuesday: Gym
Assisted pull ups
35KG – 10 reps
28KG – 2×5
21KG – 3 chin ups

60-90s rest, 3 rounds
BW Bulgarian split squats – 15 reps
KB BOR – 8 reps
KB Deadlifts – 8 reps
Single arm press – 10-12 reps

Following by core work and 10 push ups x2

Wednesday: Yoga

Thursday: Spin class

Friday: Rest

Saturday: Rest / stretching

Sunday: 3 miles

Weekly Workouts: 30 Jan- 5 Feb

I had a terrible cold last week and was away for a long, girly weekend Friday through until Monday. It was so lovely being away after feeling so rotten but I am now bricking it as my half is five weeks away and I haven’t run long in a while and even that was only a very slow five miles. I spent the weekend in the countryside and walking so I suppose I got something in, which is better than nothing.

Monday: 2 miles

Tuesday: Rest

Wednesday: Yoga

Thursday: Stretching

Friday: 2 miles

Saturday: Walking

Sunday: Walking

Reflection
I am having a lot of pain at the moment with my hip, coupled with my time of the month and what may have been the flu, it was a long week! My weekend was amazing, it was so nice to relax, not actually eat too much and be in the great outdoors. My goals for this week are to focus on running and eat well.

Weekly Workouts: 16-29 January

I know, I know, I have been terrible at posting lately. The last two weeks have been pretty hectic – last weekend I had to find a last minute outfit for an engagement party, attend said party, watch a rugby match, run lots of errands and then this week it was my mum’s birthday and I also had a work dinner. This weekend has involved not a lot which is great, but I have come down with a cold (not so great) and I feel in two minds whether or not to push myself to run later today.

I was meant to get up early today to run longer than I did yesterday and follow it up with a yoga class but just could not. I feel kind of stuffy and have a sore throat.

Anyway, my last two weeks.

Monday: Rest

Tuesday: Run 2 miles

Wednesday: Rest

Thursday: Run 2.3 miles

Friday: Gym
Assisted pull ups
42KG – 10 reps
35KG – 8 reps
28KG – 6 reps, then straight to 4 chin ups
28KG – 4 reps – chin ups

Squat / Arnie press – 10 reps / 8 reps, 3 rounds

DB SLDL / Side lat raises 3×15

Bench / BB BOR 3×10

Saturday: Rest

Sunday: Run 5 miles

Monday: Rest

Tuesday: Run 2.2miles

Wednesday: Gym
TRX row / push up / alternating single leg raises 3×10

3 rounds, 90s rest after each round
KB Goblet squat 8-10 reps
Plank to press 8-10 reps
DB SLDL 10 reps
Standing DB shoulder press 8 reps

Thursday: Rest

Friday: Rest

Saturday: Run 3.24 miles

Sunday: Stretching

Reflection
As I mentioned above, I seem to be ill. I didn’t go to yoga class this morning, instead I slept in a little and then did all my phsyio exercises along with some gentle stretching. I am away next weekend and so plan to get my long run done mid-week this week. I may, however, pack my running shoes so I can get out for a couple of miles over the weekend. I really hope this cold goes away as I never know if I should push through or rest! My calves have also been exceptionally sore during runs this week, which is not fun. Last week – they were sore but I could push through and my Sunday evening 5 mile run was incredible! I wanted to quit and continue so much during it but it was so good once I had done it. I really struggled to find that yesterday and so I am hoping that with an afternoon of hot water, lemon and honey I just might be able to head out for a longer run tonight.