Aaaaaand I'm back in the game, and boy does it feel good
First workout in 8 days this morning, and it was a big one!!!
Warmup - 5 min Rower
Weights - Lower Body
2 x Sets Walking Lunges - 8kg d/bells
2 x Sets Deadlifts - 40kg
Situps in between each set.
Weights - Upper Body
3 x Sets Bench Press - 17.5, 12.5, 10kg d/bells
2 x Sets Bent Over Row - 17.5, 12.5, 10kg d/bells
2 x Sets Lat Pulldown - 36, 32, 28kg
3 x Sets Shoulder Press - 10, 7, 4kg d/bells
The reason for the 3 different weights is this -
We did 3 sets (2 sets for back) of 15 reps, you basically started each set with the heaviest weight, did as many reps as you could, dropped it down to the next weight, did as many reps as you could, and then dropped down to the final weight til you completed your 15 reps.
Like my Bench Press was like this -
1st set - 7 x 17.5kg, 5 x 12.5kg, 3 x 10kg
2nd set - 3 x 17.5kg, 5 x 12.5kg, 7 x 10kg
3rd set - 2 x 17.5kg, 4 x 12.5kg, 9 x 10kg
Ooooh did it hurt!!!!! It was awesome though, I'm gonna be sore tomorrow, and I have to give 2 massages!!!
Anyway, Cardio -
10 mins Mixed Intervals on the Spin Bike
My zest and passion for fitness has increased 200% because I've had this break!! Yay