The last week has been a little more difficult for the whole weight loss / going to the gym thing. With Melbourne Cup, two mornings teas at work to farewell colleagues and then missing two days training due to headaches I have felt a little out of sorts. I also had a couple of bad days where I was emotionally very down missing my beautiful daughter who passed away 2 1/2 years ago. I didn't even weigh or measure myself today as I was just so flat.
Anyhow my new routine is off to a good start. There has been a few adjustments as my right knee seems to have developed a 'click' when under strain (no lunges for me) and some of the sit-up type things have been modified due to the fact I had a Ceasarean section 8 months ago and they had to literally sew my abdominal muscles back together.
Day 4 routine is mainly a biceps and cardio type workout the goes as follows:
Bike - Constant watts for 5 minutes
Stretching
Group 1 - repeated 3 times
Dumbbell burpees with push up - 10 reps
Alternate arm press, 7.5 kg - 25 reps
Then:
Treadmill, 15% for 5 mins (5.5km/h)
Treadmill, 5% for 5 mins (7.5km/h)
Treadmill, 0% for 5 mins (9.0km/h)
Group 2 - repeated twice
Crosstrainer, Lvl 6 - 800mts
Bike, lvl 7 - 600mts
Group 3 - repeated 3 times
Rope Overhead bicep extension, 13.5 kg - 25 reps
Dumbbell Punches, 3kg - 1 minute
Then:
Rower - 1km
Decline sit-ups 3 sets of 10
Decline pulses 2 sets of 10
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