My Health & Fitness Lifestyle Challenge (week 2) *Catch up*

So it’s been longer than I wanted but here it is!

I told my PT that I would try to commit to going to the gym 3 days a week and one of those days would be with her.

My First  Personalized Workout Program;

Week 1.

  1. Chest, Tris & Shoulders; (which I did with my PT  that week, she wrote down my fail reps. – I didn’t keep track!)
  • Bench Press -Set 1 –>23 reps (10 kg) -Set 2 –>Fail (12.5 kg) -Set 3 –>Fail (15 kg) Bench Press 1
  • Incline DB Press -Set 1 –>23 reps (3 kg) -Set 2 –>Fail (4 kg) -Set 3 –>Fail (5 kg)Incline DB Press 2
  • Rear Lateral Raise -Set 1 –>26 reps (2 kg) -Set 2 –>Fail (3 kg) -Set 3 –>Fail (4 kg)Rear Lateral Raise 3
  • Lateral Raise -Set 1 –>26 reps (2 kg) -Set 2 –>Fail (3 kg) -Set 3 –>Fail (4 kg)Lateral raise 2
  • DB Shoulder Press -Set 1 –>28 reps (3 kg) -Set 2 –>Fail (4 kg) -Set 3 –>Fail (5 kg)DB Shoulder Press
  • Skullcrusher -Set 1 –>23 reps (5 kg) -Set 2 –>Fail (6 kg) -Set 3 –>Fail (7 kg)skullcrusher 52. Back & Bis: (which I did by myself)
  • Lat Pulldown -Set 1 –>29 reps (13 kg) -Set 2 –>14 fail reps (15 kg) -Set 3 –>10 fail reps (18 kg)lat pulldown 3
  • Cable Row -Set 1 –>29 reps (11 kg) -Set 2 –>14 fail reps (13 kg) -Set 3 –>10 fail reps (18 kg) (I got the weights mixed up!)

     

  • Deadlift -Set 1 –>30 reps (15 kg) -Set 2 –> Fail (20 kg) -Set 3 –>Fail (25 kg) (forgot to do these ones)deadlift 3
  • Incline DB Curl -Set 1 –>30 reps (3 kg) -Set 2 –>Fail (4 kg) -Set 3 –>Fail (5 kg) (did this with my PT on the second week)incline db curl 10
  • BB Curl -Set 1 –>29 reps (4 kg) -Set 2 –>Fail (5 kg) -Set 3 –>Fail (6 kg) (did this with my PT on the second week)bb curl 63. Legs: (which I did by myself)
  • Leg Extension -Set 1 –>50 reps (14 kg) -Set 2 –>20 fail reps (16 kg) -Set 3 –>14 reps (18 kg)leg extension 6
  • Lying Leg Curl -Set 1 –>25 reps (14 kg) -Set 2 –>20 fail reps (16 kg) -Set 3 –>8 fail reps (18 kg)

     

  • Leg Press -Set 1 –>50 reps (18 kg) -Set 2 –>40 fail reps (18 kg + 2.3 kg) -Set 3 –>30 fail reps (23 kg)leg press 3
  • Squat -Set 1 –>25 reps (10 kg) -Set 2–>16 fail reps (15 kg) -Set 3 –>10 fail reps (15 kg)squat 2
  • Calf Press -Set 1 –>30 reps (11 kg) -Set 2 –>32 fail reps (13 kg) -Set 3 –>30 fail reps (15 kg) (couldn’t find a pic for this one)

Week 2.

  1. Chest, Tris & Shoulders: (Which I did with my PT)
  • Bench Press -Set 1 –>21 reps (12 kg) -Set 2 –>Fail (15 kg) -Set 3 –> Fail (17 kg)
  • Incline DB Press -Set 1 –>23 reps (4 kg) -Set 2 –>Fail (5 kg) -Set 3 –>Fail (6 kg)
  • Rear Lateral Raise -Set 1 –> 23 reps (2 kg) -Set 2 –>Fail (3 kg) -Set 3 –>Fail (3 kg)
  • Lateral Raise -Set 1 –>23 reps (2 kg) -Set 2 –>Fail (3 kg) -Set 3 –>Fail (3 kg)
  • DB Shoulder Press -Set 1 –>23 reps (4 kg) -Set 2 –>Fail (5 kg) -Set 3 –> Fail (6 kg)
  • Skullcrusher -Set 1 –>20 reps (5 kg) -Set 2 –>Fail (7 kg) -Set 3 –> Fail (7 kg)

       2. Back & Bis: (which I did by myself)

  • Lat Pulldown -Set 1 –>24 reps (15 kg) -Set 2 –>40 fail reps (18 kg) -Set 3 –>18 fail reps (20 kg)
  • Cable Row -Set 1 –>24 reps (13 kg) -Set 2 –>17 fail reps (15 kg) -Set 3 –>15 fail reps (18 kg)
  • Deadlift -Set 1 –>30 reps (15 kg) -Set 2 –>11 fail reps (20 kg) -Set 3 –>8 fail reps (25 kg) 
  • Incline DB Curl -Set 1 –>25 reps (4 kg) -Set 2 –>14 fail reps (5 kg) -Set 3 –>10 fail reps (6 kg)
  • BB Curl -Set 1 –>24 reps (5 kg) -Set 2 –>Fail (7 kg) -Set 3 –>Fail (10 kg) (will have to do next week)

 3. Legs: (what I did by myself)

  • Leg Extension -Set 1 –>40 reps (16 kg) -Set 2 –>26 fail reps (18 kg) -Set 3 –>20 fail reps (20 kg)
  • Lying Leg Curl -Set 1 –>20 reps (16 kg) -Set 2–>10 fail reps (18 kg) -Set 3 –>8 fail reps (20 kg)
  • Leg Press -Set 1 –> 40 reps (23 kg) -Set 2 –>50 fail reps (25 kg) -Set 3 –> 40 fail reps (30 kg)
  • Squat -Set 1 –>21 reps (15 kg) -Set 2 –> 7 fail reps (17 kg) -Set 3 –> 7 fail reps (19 kg)
  • Calf Press -Set 1 –>23 reps (18 kg) -Set 2 –>30 fail reps (20 kg) -Set 3 –>30 fail reps (22 kg)

*Fail/fail reps are basically how many reps I can do til I can do no more!* (hard!)

I will have more to say about it next time. bit boring and full of jargon today haha but at least you know what I have been doing in terms of working out! Thanks for reading 🙂

x Emz x

Author: Emz

I'm a 28, ambitious full time mum of two amazing and funny children. I try to live a happy simple life but of course there can be drama even if do try to avoid it. A lot does go on with Family and friends and I try to blog as often as I can because this is a good way for me to write what I'm thinking, feeling and helps me remember things that go on and writing it down on a piece of paper doesn't do myself any justice I need to be honest with myself and if blogging is the way forward for me then so bit it. If you happen to come across my blog and actually like and follow it thank you very much. :D I have had to make strong and hard decisions in my life and I have come out stronger and wiser every time. I'm shy, opinionated and can be socially awkward at times but I am trying to build up my confidence and I just want to share with you my life story if you are willing to listen and I am only too happy to do the same for anyone else who wants me to know :) I try to be as honest, open and kind as I can in life. - My aim is to Blog every day whether I am able to keep up with that well we shall see :)

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