It’s the end of week 2 with my 12 week program and this was the week from hell. It was a complete disaster and I always knew it wasn’t going to be pretty. I had celebrations with a friend on Tuesday evening and then my parents were coming to visit from Wednesday through Saturday and I hadn’t seen them in a long time which meant I knew there’d be lots of food, drinks and no workouts.
In the end I managed to stay on track until Tuesday evening but from there it was terrible. I didn’t eat well at all from Wednesday to Saturday and didn’t get to the gym again until Sunday! That’s not great. So it means I’ve got a little catching up to do today to get back on track but we all have weeks that don’t go to plan and I knew coming in to this that this week would be super tough.
Here’s what my week consisted of and a few notes as well.
Day 1 – 2nd October, 2017
Circuits: 8, Reps: 3, Rest: 30 seconds
- Unassisted Chin-ups,
- 10kg assisted dips
- 105kg deadlifts
Day 2 – 3rd October, 2017
High Intensity Interval Training (HIIT): Run on curved treadmill – 50 seconds walk and 10 seconds sprint- aimed for 20kms per hour sprints
Day 3 – 4th October, 2017
Day 4 – 5th October, 2017
Day 5 – 6th October, 2017
Day 6 – 7th October, 2017
Day 7 – 8th October, 2017
Circuits: 5, Reps: 8, Rest: 45 seconds
- 35kg shoulder press
- 45kg row
- 24kg each side dumbbell Romanian deadlift
- 45kg front squat
Second week notes – As mentioned, this week wasn’t great at all. I’m a few days behind but I’m going to catch up the workouts by doing my HIIT and the last gym session tomorrow. I’ll be just one day behind then and will make up the rest next week. So tomorrow will look like this:
Morning: High Intensity Interval Training (HIIT): Stationary Bike – 50 seconds slow pedal and 10 seconds sprint – aimed for 15 effort level on bike
Night: Circuits: 4, Reps: 15, Rest: 60 seconds
- 60kg deadlift (instead of good mornings because I hadn’t done them before and wasn’t confident)
- 14kg each side incline bench
- 17.5kg woodchop at hip level
- body weight reverse lunges
- 40kg wide grip pull downs
Food and training were really poor but thankfully I finished off with a solid workout and will have a challenging day tomorrow to get back on track.
Second week down! Can you transform your body in 12 weeks? This week probably won’t help but it’s clear sailing through to the end of the year now so we’re going to see.