Training session 8

A return after about a month of being sick and unfit.  Result: More than average DOMS on thighs and little on glutes.  Quite painful to go from standing to sitting (as usual) and I walk funny.
Exercises:
1. Squats and shoulder raises with medicine ball (2.5kg I think or maybe 3) = 30 x 2
2. Efx machine [...]

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Training session 7

A session of what I felt the most powerful compound moves cos I sweated a lot.  Variations of previous moves.

Using a higher platform – oblique crossover with 4kg medicine ball with squat-one leg on platform one leg on floor – 25 x 2 sets per leg - total 4 sets.  Right leg noticeably stronger than left.
Lunges with shoulder presses [...]

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Training Session 6

1.  Chest Press x 20 – 3 sets
2. Shoulder Press x 20 – 3 sets
3. Vertical Press x 20 – 3 sets (for upper back muscles)
4. Scary stepper machine – 2 mins x 3
5. Cycling machine – 2 mins x 3 (at rate of 100 or more)
7. Arm movement stepper machine – 1 set to [...]

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Training Session 5 – Glutes Blitz

Sit on the floor with legs outstretched.  Rest palms on the floor behind the body and let body lean backwards.  Roll on butt left to right and vice versa, holding on each left and each right for 5 secs.  When I do this, the DOMS on the butt is killing me.
24 hours after session 5, [...]

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Training Session 4

2 level squat with dumbell shoulder presses x25. – 2 sets – dumbells at 7.5lbs (3.5 kg)
Sit-ups – 40 x 2
Scary stepper machine – All out level 8 2 mins x 2
Push-ups – 15 x 2
EFX machine – 60 mins

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Training Session 3

The last session was on Wed.  Abs already sore by then and not recovered by today.  Yesterday, Friday, was on the treadmill for 50 mins and knees didn’t feel too good.  Kinda painful.  Was thinking of requesting trainer to have less leg work but told myself to forget about it.  I seemed to have recovered [...]

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Abs work

Had a bit of a sore throat today.  Still, went to gym and tried to tough it out.  At first didn’t feel like going.  Could have slept the whole afternoon.  But went.  I’d definitely get abs DOMS moro.  The situps are really good.  Did until could do no more.  I can’tr eally get hold of [...]

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