Training Diary- Week 7, Tuesday

Great workout this morning, really sweat up a storm - not pretty but damn the final results will look FABULOUS! This is my last week with trainer Alex, have booked in another session on Thursday to do another huge workout, looking forward to that - then plan the next steps, pretty happy with the training routine and will add some Spartan training to really increase the intensity.

Training today:
Warm up/cardio- crosstrainer - 15mins (2.5kms) Level 10 - Speed 11.5

• Plank on swiss ball - 3 holds
• Squats on bosu with bicep curl and shoulder press - 1 x 12 each arm with 7kgs, 2 x 14 each leg 8kg dbells
• Bosu ball push ups - 3 x 20 pushups
• Lunges - 1 x 12 7gs, 2 x 12 8kgs dbells
• Bosu ball - single arm row - cable machine - 12 x 3 each earm, 5 plates
• Bosu ball - tricep extension - cable machine - 12 x 3 sets, 4 plates
• Leg raises - 3 x 12 each leg
• Plank hold - 30 seconds, 20 seconds, 20 seconds, 30 seconds
  

Interval training on bike, speed 110-115 rpm 30seconds x 3 - 9mins.

So if you add up todays total I have done: 80 squats, 40 bicep curls, 40 shoulder presses, 60 pushups, 72 rows, 36 tricep extensions!! Not including planks and leg raises... I felt excellent after the workout, it was hard... at times I had to stop and just breathe... but good strong work today D.

Food Diary
pre workout: slice toast, vegemite, apple juice (100mls)
M1: oats, banana, skim milk
M2: 10 almonds, mandarin
M3: salmon, rice, broccoli, vegies
M4: yoghurt, strawberries
M5: chicken omelette or frittata

skim coffee
2-3L water