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Today I repeated the leg session from last week: 10 sets of weighted lunges and 10 sets of weighted squats with 30 seconds rest in between each set. The weight was 2 KG heavier per dumbell (16KGS each now). It felt heavy on the first set but then didn’t get much worse throughout the sets. I also did lunges first this time, not sure if that made a difference.

Anyway - I was capable of walking up the stairs afterwards which is more than I could do last week. We’ll wait and see if I get the same level of DOMS again.

This week was similar to last week: chest on Monday, back on Tuesday, shoulders on Wednesday, rest on Thursday, legs on Friday. I will try to manage a core session over the weekend too - but this may not happen as we are in the process of packing up the house for moving to Australia so I may be pretty busy (total understatement).

M

It is now Monday morning and my arse is killing me - more specifically my glutes are killing me. I did a good leg training session on Friday morning:

• 10 sets of medium weighted squats
• 10 sets of medium weighted lunges

Sounds easy eh? I managed to get through them without too much pain - just felt the last two sets of lunges. However, I could hardly walk up the stairs after it. I would have expected some DOMS (Delayed Onset Muscle Soreness - that achey pain you feel 1 or 2 days after weight training). But I can’t believe they are still going strong today - 3 days later. I didn’t feel like the session had been that tough. Obviously it must have been. This month I am aiming for muscle growth and size so this is part of the package - I must be doing something right.

Today I did just chest again:

• 4 sets of 10 swiss ball chest press
• 4 sets of 10 swiss ball flys
• 4 sets of 10 swiss ball press and twist
• 4 sets of 10 military press ups (bringing a knee up to your shoulder during a press up)

Feels like it is really hitting the spot and I am getting much stronger in my chest now. Certainly a moob buster (moobs: aka man-boobs).

Cheers

M

Had a great session this morning. Very simple but very effective.

Started off with 30s:
30 squats with light weights, 30 press ups, 30 box jumps, 30 second plank

1 minute rest

Then drop the number by 5, ie, 25 squats, 25 press ups etc

Kept going down (inlcuding 2 lots of 20s as I was feeling strong).

Did 5 sets in total and it took around 30 minutes. Really felt like a great blast to get you started in the morning - this is a nice little session to have in your toolbox.

I’m back onto body toning this month. After being ill last month I have definitely put on some body fat - lots of comfort eating (carbs and chocolate) - my body was just telling me I needed to do it. I now feel fully fit and healthy again and ready to have a great month.

So this week I’m training Monday (Chest only), Tuesday (Shoulders only), Wednesday (Back only), Thursday (cardio - 1 hour bike ride), Friday (full leg weights session), Saturday (core exercises). I will probably repeat this over the next month to see where I get to. I have also been off the protein shakes (as I ran out and didn’t buy a new lot). I’ll make sure I start on them again - drinking a protein shake within 20 minutes of weight training really seems to make a difference for me.

Also - FYI - I got my visa for Australia last week and we are now setting a date for around the start of November - looks like only 6 weeks of intensity to ensure I have that beach body - “fit enough for Bondi this summer”.

Cheers

Mark

I am just back from a long weekend in Arran and I took my running shoes with me - thinking I would do a good session whilst there. I didn’t….

… not because I got lazy or got pissed (I did get a little pissed on amazing mojitos) - but because they had a great pool. I decided to put into practice some of the swimming coaching I got 2 months ago. It was great - real power and strength being used. I now find swimming a really good alternative to running - but only because I have now been taught how to breathe properly and how to form my stroke better. It feels great and I would wholly recommend anyone to add this to their list of training options. Great for when you have niggles from running too.

I have had a few days off from training to try to get over a virus. I now feel much better again (slight headache but definitely on the mend).

Training starts again at 6.30am tomorrow. Cannot wait - I’m really raring to go. I’m not sure whether it is going to be sprint training or a weights and legs session.

I’m even thinking of doing a double session on Thursday to play catch up before the Stirling 10K next weekend.

I cancelled my training session this morning - I am still suffering with a really bad headache. I think I could train OK but I don’t want to bring the virus back again. I’m thinking a few days off, along with good sleeps, will help me to get completely over it. I’ll try not to eat too much crap whilst I’m off so I don’t pile the pounds on….