Back/Shoulders/Arms

1. Warm up - boxing! I'd like to think I was so intimidatingly strong at punching that everyone in the room left.

2. Lat pulldown 5kg (5 x 10)

3. Seated rows 6kg (5 x 10)

4. Chest press 5kg (2.5 x 10)

5. Pec deck 5kg (3 x 8)

6. Deltoid raises 2kg (3 x 10), 3kg (1 x 8)

7. Lat raises 2kg (3 x 10) - why was this so hard??

8. Bicep curls 3kg (3 x 10)

Not much today, but my upper back and shoulders ache like I've been sitting on a plane 8 hours...such a conflicting analogy considering I did anything but sit around all day for once

Total leg day

1. 4.37km bike ride, 87 cal, 11:27 - getting faster and setting it on a higher level!

2. 10kg squat (1 x 10), 20kg (1 x 10), 25kg (2 x 10)...the usual, and then... 

• 30kg (1 x 5, 2 x 10) first time doing 30! I was scared at the start which prevented me from doing it properly, but after the first set, I managed 2 more without much struggle
• 35kg (2 x 10) slight struggle but could still make it to 10 reps smoothly
• 40kg (1 x 10)!! I think I need to make sure my technique is alright though, my knees and back were starting to hurt and I keep forgetting to breathe properly. Could probably push myself more but I think this is just my ego talking...so happy!

3. Seated leg press 10kg (1 x 10), 15kg (2x 10), 17.5kg (2 x 10), 20kg (1 x 10) - felt harder after all of that squatting, but I don't think I've made it to 20kg before so I'm pretty proud of this too

4. Hack squat (3 x 10) - no weight, just cooling down 

Pretty productive workout, and left the gym feeling really good and completely jelly in the legs

Chest day #1

Didn't get a chance to write down my workout at the time, but here's what I remember -

1. Bench press 10kg, worked up to 20kg I think - second time giving this a go but actually trying this time
2. Incline press - harder than I thought (I was probably tired from the regular bench pressing as well) and it felt really strange...could only manage the bar alone haha
3. Hack squat
4. Chest press - Could barely manage 5kg 1 x 5, was completely ruined from the bench pressing
5. Pec deck - likewise.

...okay that's either all I did or all I remember, and it doesn't look like much but it's been 4 days and my chest is still really sore and tight. Hopefully will get less painful once I work this into a regular schedule!

Been slack...

Haven't hit the gym in a long time...warming back into it. Legs still handling it alright, my shoulders/upper back struggling big time :(

1. 4.03km bike ride, 82 cal, 11:49

2. 15kg squat (1 x 10), 20kg (2 x 10), 25kg (1 x 10)

3. Hack squat (2 x 10), 10kg (1 x 10)

4. Seated row 5kg (3 x 10)

5. Lat pulldown 5kg (3 x 10)

6. Deltoid raises 2kg (3 x 10)

Run #6: Hot weather running

New addition to our group! Michelle and her sister joined Mel, Lisa and me for our second run, which we intended on starting at 9:30am to beat the heat but somehow we ended up starting at 10:40am. Had a ham and cheese croissant for breakfast and 2 hours to digest. Very little nausea this time! I tried to keep up with Mel who is super speedy, and I managed to do so until we turned around for the last bit of our run in which I was lagging behind everyone. I've run almost twice as far as this before, but the heat + picking up the pace really wore me out quicker than usual (and everyone else too) so all up it was only about 1.4km. Doesn't look like the weather will get any cooler next week so we'll see if we get another run in before Lisa starts uni :(

Run #5: First run for 2014

Spontaneously decided to run with Lisa and Mel today - we joked about running together but we actually went through with it! 

Left the house at 11am --> Walked from A to B --> Ran from B to D --> Walked from D to E and back to D --> Ran from D to C --> Walked all the way back to A. I was happy running but the others wanted to stop and walk, then run again. BAD DECISION, it was so hard to run after stopping to walk! We originally wanted to run all the way to the end of the trail but we could barely make it 500m before we had to walk again...so in total we ran 1.8km. No nausea or anything this time which was much better - maybe because I had time to digest? Or maybe because I drank enough water this time (so much water that I had to pee as soon as we made it to the trail). We've promised to run again next Friday so hopefully we'll stick to it...

Leg burn

1. 15kg squat (2 x 10), 20kg (2 x 10), 25kg (2 x 5)
2. Hack squat, no weight (3 x 10) - first time using this machine...WEIRDEST FEELING EVER, LEGS SO JELLY AFTER
3. Standing rows 5kg (3 x 10) - first time using this too, I likey 
4. Back extension (3 x 1)
5. Bench press 10kg (3 x 10), 15kg (3 x 10) - first time bench pressing too! It didn't feel like what I expected, although I don't really know what I was expecting anyway...
6. Lat raises 2kg (3 x 10)
7. Deltoid raises 2kg (1 x 10), 3kg (2 x 10)
8. Bicep curls (1 x 10) - abandoned this cos I was really just procrastinating from working out my core
9. Sit ups, Russian twist 3kg ball, plank - ALL UNTIL FAILURE :'( repeat x 3