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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
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