Get in Shape Challenge Day 22 – Tuesday 6th September

This morning I found it surprisingly easy to get up out of bed, this was a bit of shock considering I got to bed quite late at 12:15am as I was finishing off some work that needed to get done.

I got straight into my morning routine of abdominal exercises and prayer before packing my bag and heading off to the gym for my first weights session of the week.

I loaded the car-bell up with 62.5kg for a beginning weight and managed to do comfortably 12 repetitions for the first set. The following set I put the bar up to 67.5kg and was hoping to beat my previous best in repetitions, managing to get out 10 repetitions on the second set before managing 4 repetitions. This has been a definite improvement from Saturday’s session when I only managed one repetition on the 70kg weight.

The incline press I increased the dumb-bells being used to 25kg and alternated as I have been doing with my vertical lifts on 12.5kg dumb-bells. The incline press ont hsi heavier weight was a bit of a challenge with me managing sets of 12, 6 and then 9 repetitions. The vertical lifts I managed sets of 12, 11 and then 10 on each arm. My shoulder press weight I kept at 20kg dumb-bells using the 12.5kg alternatively for bicep curls. The shoulder press on 20 kg I managed the 3 sets with repetitions of 12, 12 and then 10 with the bicep curls being 12, 12 and 8 repetitions.

I then moved onto my shoulder fly and triceps routine. Using the 12.5kg dumb-bells for both sets of exercises I managed 3 sets of 12 repetitions on the shoulder flys whilst managing sets of 12, 12 and 10 on the triceps curls for each arm – this weight I think I will need to increase on Thursday for the next scheduled weights session. My horizontal dead lifts to work my deltoids came next and using the 25 kg dumb-bell managed to complete 3 sets of 12 repetitions on each arm – this weight I will also need to increase come Thursday’s session.

Unfortunately I didn’t get to work my lats as all the equipment I needed for it was being used throughout the rest of my workout. Moving on to my bicep curls (with bar-bell) and triceps dips I managed to complete 3 sets of 12 reptitions for the triceps dips. The bicep curls with the 30 kg bar-bell also went quite well with me completing sets of 12, 12 and 10 repetitions.

Overall I am really happy with how the sessions are progressing, I am starting to notice an increase in alertness and general well being away from the gym as I am going through my teaching days. Tomorrow morning is a cardio session, I am not sure how hard I will push myself yet as I do have an indoor soccer game to play tomorrow night as well and being sensible throughout this process is of the highest importance to me.

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