Cardio Friday

Friday evenings have always been a loss in the past. This was due to me having to attend scout meetings.
But thanks to the summer holidays Friday's are now my own (ish).

So even without the scouts I ended up at the scout hut, for a planning meeting.
I decided to use my trip to the hut as an opportunity to do a bit of running.
Nothing too strenuous, just a little interval running or 30 seconds on 30 seconds off.
On the way home I did the full length in one go (just under 2km)

Even though it was a day for cardio I still couldn't help knocking out a little work with the dumbbells:

Overhead dumbbell press
10kg dumbbells 30reps

Dumbell bicep curls
10kg dumbbells 30 reps

Extended shrugs
10kg dumbbells 15reps

4 rounds of this before my run to get the blood flowing,

Tomorrow is my designated rest day before a visit to the gym on Sunday.

New Month, new workout

I've stepped up my weeknights to hold some interval cardio and some new workout techniques.

Tonights workout included 4 rounds of:
Overhead dubbell press
10kg dumbbells 15 reps

Front Squats (w/dumbbells)
10kg dumbbells 8-10 reps

Lunges w/dumbbell press ups
10kg dumbbells 8-10 reps

Elevated Press-Ups
no weight 15reps


I'm also starting each day with some stretches and 20 elevated push-ups

Laziness sets in

Due to copious amounts of alcohol consumed on Saturday night I completely bugged out from going to the gym.
Laziness had truly set in as it's now Tuesday and I'm only now working out.

As part of this new workout schedule, today is cardio day.
The set for which is some good old fashioned running... and not that much of it.

Interval training with 30seconds walking and 30seconds running. x8 rounds.
Tomorrow it's back on the weights and physical workout!

Half Way through

I'm quite enjoying this half-way break. But I can't wait to get back on it.
I've not done any form of exercise, except my usual walk to and from work (5 miles).

Another couple of lazy days and I'll be back on it on Sunday.
The last 30 days workout is looking to be rather excessive. 6 days a week work out with 1 day of rest.
The workout plan I am devising is going to stretch my limits.

Expect more detailed workouts and timings for the last home-stretch.

Tues-Day off

Having a recovery day today, my lats are in agony from Sunday.

Got a decent program from a friend in work who used to be a body builder.
I shuld be changing my routine once I've managed to make head or tail of it all.

Monday Cardio

I realised I'd not really done much on the bike recently so decided to dust it off.
24.32km is a good amount for first day back on it :)
Before that though i did a cheeky bit of dumbbell work:

Bicep curl
10kg 35reps x1

Overhead tricep press
10kg 25reps x1

Extended shrugs
10kg 20reps x1

Gym visit (week 7)

Back to the gym for a heavy workout.
Been lazy this past couple of days.

My aim is to push myself a little further. Heavier weights with lower reps in a shorter amount of time should do it.

Lat Pulls
100kg 8reps x8
Extended shrugs
15kg 10reps x8
Leg Press
130k 12 reps x8
Chest Press
60kg 8reps x8



Add on my normal cardio of walking to the gym and protein shake.