UBWO

Dumbbell row 3 x 12 x 6kg
Pec Deck Fly 3 x 12 x 15kg
DB Bicep curls 3 x 12 x 4kg
Tricep Pulldown 3 x 12 x 15kg
Wide grip pull-down 3 x 12 x 15kg
DB Lateral raise 3 x 12 x 2kg
Reverse (Deltoid) Fly 3 x 12 x 15kg
DB Upright row 3 x 12 x 4kg
DB Hammer Curls 3 x 12 x 4kg
Dumbbell Extension 3 x 12 x 6kg


Also added in 3 x 12 squats (just for fun!)


Later: Stretching and shoulder exercises

LBWO

Worked my legs hard today


Leg Extensions 3 x 12 x 15kg
Lying leg curls 3 x 12 x 15kg
Standing Calf Raises 3 x 12
Angled Calf Raises 3 x 12
Squats 3 x 12
Lunges 3 x 12
Plie Squat 3 x 12

20 minutes Stairmaster - 50 floors climbed



Later: stretching and shuolder rehab exercises, and crunches

Beautiful day today, so power walked outside at lunchtime - did 3 miles with ease.

After working my legs hard yesterday, I did wonder if it would slow me up today, but I found it easy to keep up a fast pace Can feel it in my hamstrings now though.



Later: stretching and shoulder rehab exercises, and crunches

UBWO

Dumbbell row 3 x 8 x 8kg
Pec Deck Fly 3 x 8 x 20kg
DB Bicep curls 3 x 8 x 6kg
Tricep Pulldown 3 x 8 x 15kg
Wide grip pull-down 3 x 8 x 20kg
DB Lateral raise 3 x 8 x 4kg
Reverse (Deltoid) Fly 3 x 8 x 20kg
DB Upright row 3 x 8 x 6kg
DB Hammer Curls 3 x 8 x 6kg
Dumbbell Extension 3 x 8 x 8kg


Later: Stretching and shoulder rehab exercises



Wanted to see if I could push the weights up today. I was able to go higher, but with lower reps.

It was hard, but I was pleased that I was able to increase the weights - especially when I have to work in increments of 2kg+ (due to dumbbell sizes available in the gym).

Especially pleased with the lateral raises, as my shoulders have been my weakest area. Not too surprising though, given that I'm not long back after a shoulder injury. There were a couple of times that I felt the shoulder 'crack' on the wide grip pull-down, but it didn't 'feel' like anything to be concerned about.

All in all, I felt that it was a good WO, and the fact that my arms are feeling very 'wobbly' right now rather supports that!



2kg (4.4lbs)
4kg (8.8lbs)
6kg (13.2lbs)
8kg (17.6lbs)
10kg (22lbs)
15kg (33lbs)
20kg (44lbs)

Two hours fast walking with the dog


Stretching and shoulder rehab exercises

Just wanted to pop in Demi to say hi. Great job with the fast walking. Funny how those pups can make us do that
Hope alls well with you.

Hugs,

Two hours fast walking with the dog


Stretching, core conditioning and shoulder rehab exercises

UBWO

Dumbbell row 4 x 6 x 8kg
Pec Deck Fly 4 x 6 x 25kg
DB Bicep curls 4 x 6 x 6kg
Tricep Pulldown 4 x 6 x 15kg
Wide grip pull-down 4 x 6 x 25kg
DB Lateral raise 4 x 6 x 4kg
Reverse (Deltoid) Fly 4 x 6 x 25kg
DB Upright row 4 x 6 x 6kg
DB Hammer Curls 4 x 6 x 6kg
Dumbbell Extension 4 x 6 x 10kg


I was able to use higher weights for some moves by lowering the reps, but upping the number of sets

Great workout, but arms feeling very wobbly now!



Later: stretching, core conditioning and crunches - plus, 1.5 mile walk with dog

40 minutes power walking on treadmill set on hill climb programme - 3 miles covered

Later: stretching, core conditioning and crunches - plus, 1.5 mile walk with dog

LBWO


Leg Extensions 4 x 6 x 25kg
Lying leg curls 1 x 6 x 25kg 3 x 6 x 20kg
Standing Calf Raises 3 x 12
Angled Calf Raises 3 x 12
Squats 4 x 10
Lunges 4 x 10
Plie Squat 4 x 10




Later: stretching, shoulder rehab exercises, crunches - plus, 1.5 mile walk with dog

3 mile power walk outside


Later: stretching, shoulder exercises, crunches - plus, 1.5 mile walk with dog

UBWO

Dumbbell row 4 x 6 x 8kg
Pec Deck Fly 4 x 6 x 25kg
DB Bicep curls 4 x 6 x 6kg
Tricep Pulldown 4 x 6 x 15kg
Wide grip pull-down 4 x 6 x 25kg
DB Lateral raise 4 x 6 x 4kg
Reverse (Deltoid) Fly 4 x 6 x 25kg
DB Upright row 4 x 6 x 6kg
DB Hammer Curls 4 x 6 x 6kg
Dumbbell Extension 4 x 6 x 10kg

I found this WO quite a struggle today, especially as my shoulder is feeling sore. I would have thought that leaving 3 clear days between this session and my last UBWO would have meant that my muscles would have had time to recover. This doesn't appear to be the case, because they felt quite fatigued today.

Having said that, I didn't manage to get in my 1.00am snack prior to working out, as I had been in a meeting and went straight from there to the gym. Perhaps that was the problem. Will try and make sure I have something before my next UBWO next week - not sure whether that'll be Monday or Tuesday at the moment. Will depend on how my muscles are feeling on Monday morning.



Later: stretching, shoulder exercises, crunches - plus, 1.5 mile walk with dog

Two hours fast walking with the dog


Stretching, core conditioning and shoulder rehab exercises

Two hours fast walking with the dog


Stretching, core conditioning and shoulder rehab exercises

LBWO


Leg Extensions 4 x 6 x 25kg
Lying leg curls 4 x 6 x 20kg
Standing Calf Raises 3 x 12
Angled Calf Raises 3 x 12
Squats 4 x 10
Lunges 4 x 10
Plie Squat 4 x 10
Walking Lunges 4 x 12


A kick a$$ workout today ... felt much stronger (though I worked my legs rather than my UB), not as tired as I was on Friday.

Legs felt very wobbly when I'd finished!




Later: stretching, shoulder rehab exercises, crunches - plus, 1.5 mile walk with dog