Skip to main content

Chest/Tri's

I had the day off work today and as soon as my alarm went off I was on mission go go go! It always feels like there are not enough hours in the day, but today I had so much planned and needed 25 hours to do it all!
 I rose at 7am and started my day off right with a delicious bowl of porridge with peanut butter, honey and cinnamon - My favourite breakfast ever! Oh and a green tea too.

A zest mag always helps get me in gear too.
I then headed off to the gym, allowing myself about an hour, ended up being two! I did the following;

  • 500 metre sprint row (warm up)
  • Stretched a little
  • 10 press ups - 5 proper grown up ones, 5 inclined on a step. (I still SUCK at push ups but I am trying!)
I went over to the bench to start on weights and a young boy started instructing me on how to workout (I think he had a mental disability or something. I humored him for a couple of minutes, allowing him to give me his advice haha regretted it straight away though as he kept interrupting me!)
So I went into the other room and bimbled about before starting my workout. Here I did;
  • Barbell squats - 3 x 10 (20kg)
  • 1 minute front plank
  • dumbell flies on side plank - 10reps each side (2.5kg)
  • Sit ups with kettlebell - 3 x 12 (8kg)
Eventually when I was able to continue by the weights after he had gone, I decided to do all my chest/tri exercises in one day - probably shouldn't have cause I know I will ache like hell tomorrow but I don't have many days off and didn't want to waste it!
  • Cable pull down - 3 x 10 (15kg)
  • Machine chest press 3 x 10 (25kg)
  • Cable cross over 3 x 10 (6.25kg each arm)
  • 1 arm tri extension  3 x 10 (5kg)
  • Dumbell bench press 3 x 10 (8kg)
  • Dumbell flies 3 x 10 (6kg)
  • Barbell bench press 3 x 10 (16kg)
  • Incline barbell bench press 3 x 10 (10kg)
  • Standing skull crushers 3 x 10 (10kg)
  • Tri dips 3 x 10 (bodyweight)
I also tried a new excercise I hadn't heard of before -Around the worlds. I only used 3kg dumbell for this as I was already fatigued and new to this one. Did 3 x 10

On a normal day, I will usually only pick a hand full out of the list and do them till failure but I am normally rushing in and out with only about 40 minutes. I took my time and make sure my form was correct with each exercise.

Well deserved protein shake afterward
On the way home I gulped down a vanilla and cinnamon protein shake. Had a delicious lunch too - so nice to be able to cook a lunch instead of the usual salad I have. I had chicken breast, sweet potato chips and veg.

nom nom
I'm also excited I now have a new sports watch - Kathleen bought me one for my birthday which I have been using a lot, the pulse monitor doesn't work on it though so I got myself a Kelly Holmes sports watch, its a purple one too :) The only problem is that the heart rate monitor is on a chest strap and I haven't heard amazing things about chest straps.


I going to start running training again next week and I can't wait to use my new watch :) Need to increase my fitness now. Strength training is so much better but I do want to maintain the fitness you get with running. Haven't decided if it is legs or back/Bi's tomorrow yet.









Comments

Rachel said…
That's an awesome workout! I'm impressed, I seem to only strength train about once a week and need to do way more of it to be stronger :-)
Rachelinwales.blogspot.com
27 March 2013 at 02:48
Sarah Barbour said…
Oh I strength train more than anything else, tend to do about 4 sessions a week - I am addicted!
27 March 2013 at 14:08
Post a Comment

Popular posts from this blog

Beginning of fitness journey

Bit of insight into where my interest in fitness started ... As far back as I can remember I have always had insecurities about my weight, this probably stems from my darling brother! I was a chubby baby/child I guess, but he very kindly nicknamed me Oros - In South Africa, Oros is the name of the mascot for an orange squash. Although I was never overweight or fat in any way, it stuck with me that I was the chubby one - my sisters and brother are all skinny! I was a pretty average achiever. I always wanted to do more where athletics/sports team etc were concerned but was never great enough to stand out. I was the one that always went to practice but wasn't noticed, I preferred to mold into the back ground if I wasn't outstanding. I once did a race in primary school, the whole school was there to watch, I think I was coming like 3rd from the back and I didn't like it so pretended I hurt my foot so I didn't need to finish! Naughty naughty! I'm on the lef
2 comments
Read more

Running events

Ryan and I have done many running events in the last year or so and this is a run down of them all, ones I liked, didn't like etc. As I have mentioned in the thread Beginning of fitness journey , Ryan did the Mens Health Survival of the fittest  in October 2011, We then booked to do the 'Night Fright' on 26th October. That was my first run and it was horrible, extremely hard, apart from the fact it was hilly, I hadn't trained either! We then decided to do Nos Galan  - a 5k run in Aberdare town centre. This is a race which commemorates a Welsh runner who died at the event after doing a charity race. It is on New year eve at around 7pm, the atmosphere here was amazing! They have a celeb appearance - that year was Shane Williams. The only problem with this event is that given the time of year, the weather is always going to be bad! If I remember correctly, I ran this in 34 minutes and was quite happy with myself as it was my 2nd race and I still wasn't ta
3 comments
Read more

Tough Mudder 2013

At the start of 2013 Ryan and I decided we would book all our events/holidays etc and get everything more organised financially and mentally than we had previously. We were planning to book a holiday to South Africa so we needed to be a lot more constructive and 'picky' on what we were going to get involved in. My definite s were 'Legends of Sherwood 10k' (my favourite event), 'Mens health survival of the fittest' (My big Goal) and ofcourse 'Nos Galan' (The big bang to start the new year).  After a few months, Ryan had started researching 'Tough Mudder' and after hearing his friend in Scotland, was going to be taking part, he wanted to do the challenge and eventually persuaded me to get involved too. Unfortunately we booked the event without realising it fell exactly 1 week before Mens Health-so we knew it was going to be an intense time! Tough Mudder  is supposed to be 'one of the toughest events on the planet' and is a 17k o
Post a Comment
Read more