Last week, Em was on a deload so I had to train on my own. It was very sad but my workouts weren’t too bad considering I have no idea how to train alone anymore.
Monday – Squats
Squats: 20kg x 10, 10, 40kg x 5, 60kg x 5, 70kg x 3, 80kg x 2 x 8
Goblet split squat: 11.5kg x 8 x 3 (per side)
Lat pulldown: Approx. 50kg x 10 x 4
Six of my working sets were fast and easy. I’m very tempted to attempt 100kg when I test my max next week. My client turned up early so I had to skip some of my accessory exercises. It took me an hour just to get through all those sets of squats. Vom.
Post-squat dinner was epic: burgers stuffed with cheese and topped with bacon, with a side of sweet potato fries. Foodgasm, indeed.
Tuesday – Pressing
Log press: 30kg x 8, 35kg x 5, 40kg x 3, 44kg x 2 x 8
Z press: 25kg x 8, 30kg x 5, 7
Seated dumbbell press: 11.5kg x 12 x 3
Dumbbell curls: 9kg x 15 x 4
Rope overhead extension: 35kg x 12 x 3
Cable curls: 30kg x 12 x 3
Rotator cuff work
Kneeling cable crunches: 60kg x 15 x 4
It’s much easier to make friends in the gym when I don’t have an overprotective boyfriend hanging around. While most of the guys at my gym are friendly and respectful, there are also a few sleazeballs! There is a guy at my gym who is notoriously creepy and he actually touched me while I was in the middle of my Z presses. When I got angry, he apologised and said he just wanted to tell me how great I looked. I told him I didn’t want to hear it, ever. He’s lucky I didn’t drop the bar on his head.
Post-workout, I had steak with veggies and blue cheese over mashed potatoes to cheer me up.
Thursday – Deadlifts
Deadlifts: 50kg x 8, 70kg x 5, 90kg x 5, 100kg x 2, 108kg x 2 x 8
Pendlay rows: 50kg x 10 x 3
Seated cable rows: 110kg x 12 x 3
Band-assisted chin-ups: 5 x 3
Back extensions holding 10kg plate: 15 x 3
I had a date in the evening so had to deadlift in the early afternoon. I just can’t train early in the day! I only had one meal in me and 108kg felt much heavier than it should have. I won’t be making that mistake again!
On Friday I was in the gym training a client and another douchebag hit on me in a very inappropriate way. This guy is covered head to toe in tattoos and I’ve heard he just got out of prison, so I need to be a little more careful about telling him where to jump. Ha.
All was made better by steak night.
On Saturday, I watched one of my clients compete in her first strongwoman competition. She competed at the same place I did my first competition and placed second! I was very proud, especially considering she had never practiced four of the six events before. She is already hooked and has signed up for two more competitions in the next three months. I’m one happy trainer!
I ate so much on Saturday, anyone would think I had been the one competing.
Sunday – Pressing & Cardio
Axle clean and press: 27kg x 8, 8, 37kg x 5, 5, 42kg x 3, 5, 3
Bench press: 20kg x 12, 30kg x 5, 35kg x 5, 40kg x 3, 42.5kg x 3 x 8
Standing cable crunches: Approx. 40kg x 15 x 4
High to low cable woodchop: 20kg x 10 x 3
20 minutes of tabatas
I had a celebratory glass of wine on Saturday night, and it absolutely ruined me. I was exhausted from the competition (I had to be up at 5.30am and didn’t get home until 7pm) so a single glass gave me a headache. #cheapdate
My head hurt so much that I had to work out with my hair down. The tabatas thankfully helped to get rid of my headache before date night.
Bring on the final week of my programming before max testing! GBK have a new burger (beef, bacon, deep-fried Camembert, cranberry ketchup and Mrs Claus sauce – whatever that is) and Nutella milkshakes! Em and I have agreed to go on the night of my max deadlift session, but only if I make the lift. No pressure! If a burger isn’t the best motivation, I don’t know what is.
In other news, I bought the sluttiest dress known to humankind. I still haven’t worn it out of the house. I definitely won’t wear it anywhere near the gym!
I also ate an entire Nutella chocolate cake between Thursday and Sunday. I guess I won’t be losing that extra weight any time soon 😉
Between my boobs and all that food, this post was far more pornographic than I intended. Oops.
What was the best thing you ate last week? Do you have any creeper gym stories?