After feeling a bit sick and trying to cope with the extreme, and I mean extreme heat, it was so hot over the past week. As a recovery, we decided to take it ‘slightly’ easy.
(I have been a bit lazy with the blog writing so I’m writing for both days)
We’re still on German volume training, so as before, no rest in between the exercise only after set 5 and set 10 of each group.
16th January 2014
10 x dumbbell chest press (7.5kg each hand)
10 x one hand dumbbell row (7.5kg)
10 x barbell curl to press (12.5kg)
10 x pushups (on an incline for me)
Finished up with treadmill workout:
2:00 – incline=6, speed=6
3:00 – incline = 6, speed= 9
3:00 – incline = 0, speed=11
2:00 – incline=0, speed=6
17th January 2014
As the chest workout yesterday was quite difficult, I decided to do half arms workout and half legs workout. Same as before, but only 5 sets of each group instead of 10.
10 x bicep curl – palms facing up (5kg each hand, near set 5 I changed to 3.5kg)
10 x tricep dip
10 x hammer curl – thumbs facing up (5 kg each hand)
10 x lying french press – hold plate arms above chest and pull down over head, and lift back to position (10 kg plate)
10 x sumo squat – wide stance feet pointing outwards (12kg kettle bell)
10 x calf raise (10kg each hand)
10 x tuck jump (half squat into jump tucking knees in to chest)
10 x straight leg dead lift (20 kg barbell)
2:00 incline=6, speed =6
3:00 incline = 6, speed = 9
3:00 incline = 0, speed =11
After all these exercises, remember to stretch!
Let’s hope my body is coping tomorrow when I help my friend move….