40kg Bench Press

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

Deadlifts and Bench Pressing

Not much to report. Workouts have been roughly the same. Started back on the running since the pain in my left foot has gone.

Deadlifts - 3 sets. 2 sets of 5 reps, 1 set of AMPAP. 80kg

Bench Press - 1 set of 3 at 40kg

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!

Working out with a boy

Occasionally, I train at Gymbox with my boyfriend. He gives me tips and guidance on training and helps me with my form. More often than not, working out with him would really take a lot out of me. I was knackered after this workout:

Deadlifts:
set 1: 5 at 40kg
set 2: 5 at 60kg
set 3: 5at 70kg
set 4: 5 at 80kg
set 5: 5 at 90kg
set 6: 1 at 100kg

90kg deadlift, 5 reps.

100kg deadlift, 1 rep

Bench Press:
set 1: 5 at 10kg
set 2: 5 at 30kg
set 3: 3 at 40kg
set 4: 5 at 35kg
set 5: 2 at 40kg

Chin Ups - a mix of hanging (which is still too difficult for me) and using the TRX straps.

Tricep Extensions on the Cable Machine at 6.25kg, 2 sets of 14 reps.

Failed attempt at Tricep Dips as you can see below:

Finished off with a little Muay Thai practice - Which I will talk about in my next post!

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.

Workout Post

Workout 10/4/13

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

20 minutes interval running at 6.1mph

17 minutes on the Cross Trainer on interval mode at level 8


Workout 11/4/13

Front Squats:
set 1: 10 at 40kg
set 2: 10 at 50kg
set 3: 5 at 60kg
set 4: 3 at 65kg
set 5: 3 at 65kg
set 6: 2 at 70kg

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

20 minutes on the Cross Trainer on interval mode at level 8

Foam rolling

Another catch-up!

No I haven't not been working out. I just haven't logged it here. Finding that I am doing less moves since the weights have gotten heavier.

Workout 26/3/13

20 minutes interval running at 6 miles/hour

Back Squats:
set 1: 6 at 60kg
set 2: 7 at 70kg
set 3: 5 at 80kg


If I remember correctly, I was feeling low on energy, hence only did 3 sets

Bench Press:
set 1: 10 at 25kg
set 2: 10 at 30kg
set 3: 4 at 40kg
set 4: 4 at 40kg

20 minutes on the Cross Trainer on interval mode at level 8
80 Sit-ups. Pulled a muscle whilst do so. Don't ask me how! :S

Workout 28/3/13

15 minutes run to the gym from home.

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

100 Sit-ups


15 minutes run back home.


Workout 2/4/13

Deadlifts:
set 1: 10 at 40kg
set 2: 10 at 50kg
set 3: 10 at 60kg
set 4: 6 at 70 kg
set 5: 5 at 80kg
set 6: 3 at 90kg
set 7: 1 at 100kg

20 minutes on the Cross Trainer on interval mode at level 8.
100 Bicep curls with 6kg dumbbells.
Single leg dips. 3 sets of 10 each leg.

Workout 3/4/13

Back Squats:
set 1: 10 at 40kg
set 2: 10 at 50kg
set 3: 10 at 60kg
set 4: 5 at 70kg
set 5: 5 at 80kg
set 6: 3 at 85kg
set 7: 2 at 90kg

The 85kg back squat.

90kg back squat. heaviest to date.

Bench Press:
set 1: 10 at 20kg
set 2: 10 at 30kg
set 3: 2 at 40kg

Single leg dips. 3 sets of 10 each leg.


Workout 4/4/13

Deadlifts:
set 1: 10 at 50kg
set 2: 6 at 60kg

20 minutes on the Cross Trainer on interval mode at level 8.

Single leg dips. 3 sets of 10 each leg.

Bit of a write-off this day!

Workout 5/4/13

Front Squats:
set 1: 10 at 40kg
set 2: 10 at 50kg
set 3: 6 at 60kg
set 4: 3 at 70kg
set 5: 2 at 70kg

Bench Press:
set 1: 10 at 20kg
set 2: 10 at 30kg
set 3: 3 at 40kg
set 4: 4 at 40kg
set 5: 3 at 40kg

Cross Trainer 20 minutes on level 8 interval mode.

Workout 9/4/13 


 20 minutes on the Cross Trainer on interval mode at level 8

Back Squats:
set 1: 10 at 50kg
set 2: 10 at 60kg
set 3: 7 at 70kg
set 4: 5 at 80kg
set 5: 2 at 85kg


Bench Press:
set 1: 10 at 20kg
set 2: 10 at 30kg
set 3: 10 at 35kg
set 4: 5 at 40kg
set 5: 4 at 42.5kg
set 6: 2 at 45kg


One of the guys at the gym help spot me with the bench press. It's amazing how much more confident you feel with a "safety net".

40 Push-ups.
20 Sit-ups.