In what I thought was my last week of personal training, proved to not be the case, as we are going to push for 30.
Davy suggested we go push for 30 weeks, with the progress in my strength being evident, it would be silly of me to not try and continue with it. I noticed it in my running also, that I am managing to up my KM’s every week in the hope of getting out and completing a half marathon at some stage in the next few months, whenever the moment strikes me.
Chest and back days are much the same, without much room for variation as I have alluded to before. It is a nice way to start the week, which goes from flat and incline bench, along with different variations of rows. The routine can vary in the sense of if we change from starting on an incline press and flat bench. We moved onto the machine press, something I have not done in a while. This exercise targets the pectorals, the main muscles of the chest. These are the same muscles you use when pushing a trolley or getting up off the floor. It honestly blew the chest off me!
On leg day I managed another personal best which is always a joy to do. After the warm-up, I jumped straight into the power squat with plates gradually stacking on each end. For something that was such a pain, I can genuinely feel the strength and power in my legs. This was even more evident when on the power runner. Previously I struggled with 25 kg on either leg, however this time the warm-up was 15 reps on each leg with 40kg, and in truth, it was a breeze. We added another 10kg for each leg and that obviously proved a bit more difficult, but rewarding. The set was finished off with heavy hamstring curls and leg extensions, to finish off the workout.
Shoulders once again began with the log, this is something I myself just love to do. I was nice and warm after my 5km run beforehand so I was raring to go. I was supposed to do my measurements after the 20 weeks however, this was not possible on the day, so hopefully will have an update next week. After the log, which I managed to do more reps with more weights than last week, I moved on to the Viking press. However, I was a bit burnt out after the run and log. I am conscious that I have dropped off my protein intake, and with my sleep deprivation, I am just constantly tired, so I was not surprised. We continued with 21’s which is a superset of sorts, encompassing 21 reps, split into three differently gripped shoulder presses with seven reps each. Triceps and Biceps finished us off before I had to get home and prepare for the Kilkenny Comedy Club.
If you want to make a change, you can contact Davy on 0892528904 or email [email protected].