Get in Shape Challenge Day 19 – Saturday 3rd September

Today really feels like the first big achievement since starting the challenge almost three weeks ago, my first complete week of six training sessions!

I slept through my alarm this morning so didn’t get up and get to the gym at 7:00am as I had been planning to do. I got out of bed at 9:20am and seriously deliberated not going in and doing the session at all, I figured that I had done five out of six and that was an improvement on the previous week’s efforts. After thinking for about five minutes about whether or not to do it I decided to fulfil the commitment to the training regime and head into the gym. Now looking back on it all i am really glad I made the choice.

I got into the gym by 10:00am and started on the bench, with 62.5kg on the bar-bell I lifted a complete 12 repetitions to warm up. My next two lifts were done at 67.5kg and 70kg managing eight repetitions and then only one comfortably on the 70kg…a bit of work here will need to be done over the next weeks to increase this amount. After completing my bench press I did my incline press with 22.5kg dumb-bells managing a set of 12 followed by 10 and finally 9 repetitions, these were done alternate with my vertical lifts with 12.5kg dumb-bells (repetitions were 12, 12 and 9 with these). My shoulder press and bicep curls came next with me using 20kg and 12.5kg dumb-bells respectively for the exercises in alternatation. The shoulder press I managed 12 repetitions for the first set followed by 10 and finally 9 with the bicep curls getting out sets of 12, 12 and 11 repetitions.

The shoulder flys and triceps extensions came next using the 12.5kg weights. These really hurt today (especially the extensions) with me managing three sets of 12 repetitions on the flys with sets of 12, 12 and 9 repetitions for each arm on the extensions. My deltoids I worked next using the 25kg dumb-bell and managed three sets of 12 repetitions.

When I looked over to the lats machines they were all being used so I moved on to my bicep curls (with bar-bell) and triceps dips. The curls i did three sets of repetitions using the 30kg bar-bell getting sets of 12, 12 and 9 repetitions. The dips I just used my own body rate but decided to slow down the rate I did them at holding the weight at the bottom which really hurt my arms a lot. After this I moved on to my lats and completed three sets of 12 reps on the weights 55 and then 65 for the last two (the final sets really stretched and pushed me but i managed to get through it).

The entire workout took me about 50 minutes to complete which I am very happy about. Tomorrow is a rest day, then come Monday morning it’ll be back into the sessions with my planned cardio workout. Hopefully after completing six sessions in a week and starting the forth week of the program my body will be starting to get more disciplined with the program I am setting it.

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