New Weights Routine

Posted at 19:35 in Uncategorised

I devised my new weights routine last night and have tried my first workout tonight. I really enjoyed it and am pleased I decided to go back to full body for a while.

My routine for tonight consisted of:

Goblet squats
Good mornings
Standing calf raises
Close grip pulldown superset with
Incline bench press
Lying rear delt row
Tricep rope pulldowns superset with
Hammer curls
Plank to failure x3
Side plank to failure x3 each side

I am now tucking into my “ice cream” as a post gym snack – it’s not really ice cream, but half a tub of quark mixed with half a scoop of cookies & cream whey, frozen for an hour or so – yummy!

My other full body routines are different from the one I did tonight – I wanted to incorporate as big a range of exercises as I could and by supersetting chest/back and biceps/triceps it won’t take as long and will keep my heart rate elevated.

So, the other 2 routines look like this:

Lunges
Stiff leg deadlifts
Calf extension
Dumbbell bent over row superset with
Flyes
Military Press
Close grip bench press superset with
Concentration curls
Ball crunches


and

Bulgarian split squat
Standing or seated leg curl
Calf press
Seated Row superset with
Dumbbell bench press
Upright row
Lying tricep extension superset with
Barbell bicep curl
Pike on fitball

I’m really feeling this new routine already and all my favourite exercises are in there, along with some new ones. I can feel the aches in my quads already, I dread to think how they will be feeling tomorrow!

I had a message from a lovely lady who is part of the Thursday weighing in gang on WLR and I really hope she doesn’t mind me sharing it with you – it completely touched me and made me smile so much, as well as giving me a much needed boost!

I was out with friends on friday night and one of them has just joined WLR after seeing how well I have done.She was telling me that she reads all the posts and looks at profiles and that “justagirl” is her inspiration! She has read your blog and looked at lot of your posts and quoted you a couple of times during our conversation (lengthy!) about diet and fitness. So thankyou for your great posts because you really do inspire people! (me included)

How lovely is that? It gives me such a buzz to know that the advice I am giving out is really helping people and that people find my advice/profile/blog an inspiration. So, to the anonymous lady that I am posting about – thank you so much :)

My food today has been lovely, I have enjoyed it all.

B: Porridge made with skimmed milk, 10g coconut & 15g pecan nuts, 1 scoop protein shake made with water
S: Nothing due to late breakfast
L: 100g roast beef, 2 small new potatoes (45g), 1 small roast potato (25g), 1 small yorkshire pudding with piles of broccoli, cabbage, cauliflower, carrots & green beans
S: Trek protein flapjack (my last one – I won’t be buying more as I can’t stop eating them!!!)
D: Half (100g) wholemeal granary baguette with 50g ham & tomato, with 100g cherry tomatoes
S: 125g quark mixed with 1 scoop whey – frozen to taste like ice cream
S: Protein shake

Drinks: 3.2L water, 3 cups of tea

Calories: 1860
Protein: 181g (39%)
Carbs: 165g (33.3%)
Fat: 57g (27.7%)
F&V: 7

Exercise: Weights – full body