I worked out every day this week. Thursday was my day off work, so I didn’t go to the gym, but I did do a 30 minute arm workout at home.
I keep forgetting my heart rate monitor but that’s okay. I’m still having to take it steady with the cardio because of the vertigo. I’ve been doing my weight sessions and then gone into around 20 minutes of cardio.
Some good results this week are:
Bench press up to 32.5kg – really enjoying doing this. I warm up with sets of 8 with just the bar, then I do some triples and doubles at the highest weight, then take 2.5kg off and do an AMRAP (as many reps as possible), then take another 2.5kg and do another AMRAP until I get to the bar, which is 20kg.
Overhead press up to 20kg – tried for the first time this week on the racks rather than free weights as I was doing 3 sets of 8 at 17.5kg and knew I would struggle to add more without the help of a rack. Can only do sets of 4 at 20kg, so I did 5 sets of 4 and I’ll keep at this, with a view to increase my numbers to sets of 8.
Squats up to 42.5 kg – could do sets of 8. Going to stick to this weight for a while as I’m still getting used to squatting and want to get good depth.
Shoulder press machine up to 18kg – The shoulder press machine was always something I avoided until recently. I’ve quickly found myself getting strong and stronger with it though. It doesn’t seem that long ago that I was doing only 10kg and it being painful! I do 3 sets at 18kg then go down a plate to do an AMRAP.
I really want to start seeing some gains around seated cable row and lat pull down this week. I’ve have the weight on either 70lbs (31.75 kg) or 85lbs (38.5kg) for weeks, switching between this two. This week I’m going to do 3 sets at 85lbs then 2 sets at 70lbs on each session.
I jumped on the scale and I’ve lost weight. Since I started weight training I’ve lost 9lbs. I’m 2lbs away from my goals. I’ve not been tracking my food really, although I’ve been eating a similar amount to what I was eating while I was tracking, I think my daily average food is probably around 1500 calories. I want to start tracking again though, as when lose the 2lbs I’d like to know how many calories I’m eating so I can add a 200 a day to or so and find my maintenance calories. I love losing weight, but I don’t want to lose muscle, too!
Okay, that’s enough babble.
6 days until my 30th birthday… ouch.