Get in Shape Challenge Day 1 – Tuesday 16th August

Tuesday 16th of August 2011

Today is the first real day of the physical side of my get into shape challenge and what a way to start – 5:00am wake up!

My alarm went off at 5:00am and unlike i have done on so many other mornings when I have turned it off, rolled over and gone back to sleep I actually got up and started to get ready for my gym sessions – today was going to be a weights session, my first in about two months (always painful in the coming days). Before I could get going to the gym I had to go through my new morning routine I that I want to try and do every morning without fail. I started with my abs exercises including set ups, bridging (both forward and then on either side) and some light dumbbell work. After this was completed I said my morning prayers before getting in the car and heading off to Fitness First Platinum in Subiaco.

I arrived at the gym at 5:50am ready to get in there and start as soon as it opens at 6:00am. I find it quite frustrating that the gym doesn’t open until 6:00am as it is always a stretch for me to get everything done I need to, washed and changed and out to which ever school I am teaching at by the time I start teaching (a hint Fitness First…open at 5:30am please!!!). Today’s session was going to be aimed at not going too hard with the weights being used but rather slowly building back into routine over the first few weeks of training. The last thing I wanted to do was go too hard and then be so sore that I have to take time off before being able to train again, that would be an epic fail on my behalf.

I started with my bench press and loaded the bar up to 60 kg. The first set of 12 I managed to smash out fairly easy (the last couple were a bit of a strain) this weight normally is simple for me to do but because of the time off I thought it would be wise to not go much above this to make it a worthwhile session. I completed the second set of twelve with a bit more difficulty, the last set was no good  what soever with me only managing to get out 4 reps…looks like there’s a bit of ground to recover.

Next I moved onto the dumbbells to start focusing on my upper pecs and shoulder muscles. I like to work at a high intensity with lower weights for the first few weeks of a training regime to make sure I am keeping the heart rate up throughout my workout. I alternated between an inclined press with 15 kg dumbbells and vertical lifts with 10 kg dumbbells with a 30 second rest in between each set of 12 repetitions (one set was equal to both exercises being done). I did manage to get through and complete all three sets of these, but as with the bench press did find it quite difficult towards the end (it’s amazing how much strength can be lost in such a short period of time).

On completion of this I moved onto combining a set of Shoulder presses (no incline with 15 kg weights) with a set of bicep curls ( seated with 10 kg weights). I completed these exercises in a similar fashion to the two exercises previously done in combination as sets of 12 repetitions. The bicep curls I was doing seated with locking my elbows into my body to isolate the muscle to be doing the lifting, to many times at the gyms you see people doing bicep curls and getting there entire body involved in the lift – I would rather do a smaller weight and really work the specific muscle group.

Next I moved onto completing three sets of shoulder flys using the 10 kg wieghts, inbetween each set I worked my triceps with single armed triceps curls also using the 10 kg weights (12 on the rights arm and then 12 on the left arm). The flies I did manage to do quite easily and i think I will use the 12.5 kg weights on Thursday, the triceps curls I didn’t manage to complete even two full sets on either arm (the first set I did twelve, then struggled with 9 on each arm for 2nd set and the third set saw me fail at 7). Upon completing this I worked my deltoid muscle group using a 20 kg dumbbell.

Usually I would move on to my lats and spend some time working this group, however all the exercises I usually do I couldn’t this morning due to the equipment being used and me starting to run short on time! I moved onto my final muscle exercises – bicep curls with a barbell and triceps squats using my own body weight (one set being 12 repetitions of each of being completed before rest). Today I used only the 20 kg barbell (I was up to using the 30 kg one 2 months ago), I wanted to ensure I would get through the exercise and not blow up. Both sets of exercises I managed to complete so I think on Thursday I shall have to increase the weight and resistance to get  that little more strain out of it all.

All up I am really happy with the first morning of training, it is only early days though! Tomorrow is a cardio session at the gym – another 5:00am start will be needed. Fingers crossed I can make it two in a row!

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