40kg Bench Press

Managed to perform 5 reps on the 3rd set today. Arms getting stronger!

Muay Thai

At the end of last year, I went to Thailand for a good friend's wedding. This was also a good time to combine some Muay Thai training with the trip (it was also to coax my boyfriend to attend the wedding with me!). We trained in Phuket at the Dragon Muay Thai Camp for 10 days. It was morning (7:00am) training and evening training (4:00pm). It was very gruelling and very enjoyable at the same time. I learnt so much and hopefully did improve my moves over time.

Last Sunday I kicked and punched around a bit at the gym. Very out of practice as you can see with my arms and legs flying in all directions. The saying,"If you don't use it, you'll lose it." is very true here.

Below is a smash-up of our Thailand trip (courtesy of my bf, Richard) . There is some Muay Thai training in there somewhere!

A Cardio Day

Thought I would give the heavy weights a rest today and just do cardio.

Tha magic 50 - which is:

• 10 Dumbbell Snatches Per Arm
• 10 Dumbbell Swings Per Arm
• 10 Burpees
• Rest 60 seconds and repeat4 more times. (5 times in total).

 Followed by 20 minutes on the Cross Trainer at level 7 on intervals mode.

I'm a firm believer in stretching after every workout. It really helps with reducing DOMS.

A clip of what my stretching routine usually involves.

Pushing it up!

My workout:

Cross Trainer 20 minutes on level 7 interval mode.

Front Squats:
set 1: 10 at 40kg
set 2: 10 at 45kg
set 3: 10 at 50kg
set 4: 10 at 55kg
set 5: 7 at 60kg
set 6: 5 at 62.5kg
set 7: 5 at 62.5kg

Bench Press:
set 1: 10 at 20kg
set 2: 10 at 25kg
set 3: 10 at 27.5kg
set 4: 10 at 30kg
set 5: 10 at 32.5kg
set 6: 5 at 35kg


100 Floor Sit-Ups.

Doing the 45kg front squat with plates under my feet.

The camera is a little close here. Just wanted to see my push up form.

Cardio and deadlifts

Workout:

20 minutes on the Cross Trainer on interval mode at level 7

Deadlifts:
set 1: 10 at 50kg
set 2: 10 at 60kg
set 3: 5 at 70kg
set 4: 5 at 80kg
set 5: 2 at 90kg
set 6: 1 at 100kg


Magic 50 with 10kg dumbbell

Squat and Press

Workout:

Back Squats - I had put plates under my feet this time so I was able to squat down lower. It made the squats so much harder:
set 1: 10 at 60kg
set 2: 6 at 65kg
set 3: 5 at 65kg
set 4: 5 at 70kg
set 5: 5 at 70kg
set 6: 5 at 75kg
set 7: 5 at 75kg
set 8: 3 at 80kg

Standing Press - these felt heavier today:
set 1: 10 at 20kg
set 2: 7 at 25kg
set 3: 7 at 25kg
set 4: 5 at 25kg

20 minutes on the Cross Trainer on interval mode at level 7
Foam rolled.

No filming today as other people were using the bench I balance my camera on. Ha!

Early Saturday Workout

I couldn't fall back to sleep after getting up for the loo at 5:51 this morning, so I jumped out of bed around 6:30 and prepared to get to the gym for 8! First one in today as they open at 8 on the weekends.

Workout:

Front Squats:
set 1: 10 at 40kg
set 2: 10 at 45kg
set 3: 10 at 50kg
set 4: 10 at 55kg
set 5: 5 at 57.5kg
set 6: 5 at 60kg

Deadlifts:
set 1: 10 at 60kg
set 2: 5 at 70kg
set 3: 5 at 75kg
set 4: 5 at 80 kg
set 5: 3 at 90kg
set 6: 2 at 100kg


Attempted the 105kg deadlift but failed.


Lat Pull Downs Underhand Grip at 45kg, 2 sets: 10,7
Tricep Pushdowns at 25kg, 2 sets: 11,15
20 minutes on the Cross Trainer on interval mode at level 7

50kg front squat

60kg front squat

100kg deadlifts x 2 reps

Squatting Heavier

At the gym today, I tried to up the weights steadily on each set of back squats and bench presses I did.

Workout:

Back Squats:
set 1: 10 at 50kg
set 2: 10 at 60kg
set 3: 5 at 70kg
set 4: 5 at 75kg
set 5: 5 at 80kg
set 6: 5 at 80kg

Bench Press:
set 1: 10 at 20kg
set 2: 10 at 22.5kg
set 3: 10 at 25kg
set 4: 10 at 27.5 kg
set 5: 10 at 30kg
set 6: 10 at 32.5kg
set 7: 5 at 35kg

Planks x 2 sets of 40 seconds
Cross Trainer 20 minutes on level 7 interval mode.

Back squat at 80kg. Most I have done in a while. 5 reps.

Bench press at 30kg. 10 reps.

100kg Deadlift 1 Rep Max

Today's workout:
Front Squats: 3 sets at 50kg: 7,8,10 reps. 1 set at 52.5kg: 10 reps, 1 set at 55kg: 10 reps
Deadlifts: 55kg: 5 reps. 70kg: 5 reps. 80kg: 3 reps. 90kg: 2 reps. 100kg: 1 rep
20 minutes on the Cross Trainer on interval mode at level 7
100 Situps

 Front squats at 52.5 kg, 10 reps

90kg deadlift for 2 reps in preparation for the 100kg deadlift max.

In the past I have managed to lift 100kg deadlift but I haven't lifted that heavy recently. It was relatively easier compared to my previous attempts.

Filming lifting

Today I filmed myself again doing my workout. It's such a handy way to find out how your form is and being able to instantly correct it on the next set after watching back on yourself.

My workout:
Back Squats at 70kg, 5 sets: 6,6,6,6,10 or 11 reps
Deadlifts at 70kg, 5 sets: 6,6,6,6,6 reps
Standing Press at 12.5kg: 5 sets: 10,9,7,8,10
20 minutes on the Cross Trainer on interval mode at level 7
Lat Pull Downs Underhand Grip at 45kg, 2 sets: 12,8
Tricep Pushdowns at 25kg, 2 sets: 12,10

First set of back squats (70kg) today. Saw that my butt was too high in the air whilst at the bottom. Tried to correct it on the next sets.

 Butt is now lower.

Dead lifts (70kg). 10kg added from last time.

Standing press (12.5kg). My upper body strength is ridiculously bad!

Lat pulldowns (45kg). Upper body is moving all over the place. Must remember to stay still.

Lifting Weights

A little birdie told me to track how much I am lifting - otherwise how would I know I am improving? So this week I have been taking my little book in to write down every set and reps I do!

My workout:

Back Squats at 70kg, 5 sets: 6,6,6,6,10 reps
Deadlifts at 60kg, 5 sets: 10,10,10,10,10 reps
Standing Press at 12.5kg: 5 sets: 10,10,6,8,10
20 minutes on the Cross Trainer on interval mode at level 7
Lat Pull Downs Underhand Grip at 45kg, 2 sets: 12,10
Tricep Pushdowns at 25kg, 2 sets: 12,10
30 Floor Situps
20 Floor Leg Raises

I filmed myself doing my last set of deadlifts to check how my form was. My bottom could be lower! Also need to remember to rest for a beat before picking up the bar again after each rep.

Exercise Tip #1

You know how you get set in your ways with the order you do things at the gym? I for one always did my cardio first before weights. My tip today is to switch things up. If you're like me, why not start on the weights first, then move on to cardio? I have switched the two around. By doing this, I feel stronger since my muscles aren't tired out by the cardio first, therefore, I am able to lift more.

Chopping and changing your routine will prevent you from getting stale and bored!