This week was the beginning of Week 5 and Phase 3 of Best Body Bootcamp . I was a little off track after a weekend in Cork and it take a few days to get back into routine.
I got back from Cork late on Monday so rushed off to the gym to get in Strength workout A, I wasn’t really in the mood to work out and felt like I was dragging a little bit but wanted to get the workout in anyway. Strength A focused on Pyramid Sets using legs and shoulder, and I was doing two moves supersetted. I started with 20 reps of each at a lighter weight for set 1, then 15 reps with a slightly heavier weight for set 2, and 10 reps with a heavier weight for set 3. I really like this format of lifting and find it pretty challenging. This was a pretty tough one, it only took 23 minutes. It also included my least favourite gym move ever-step ups! I followed this up with a quick 20 minute cycle for 6.8 miles.
Tuesday I was feeling a bit under the weather, really drained and like I needed a day off so I took my week’s rest day early.
On Wednesday I headed out for an interval run with a quick HIIT followed by longer intervals. I managed to get in two outdoor runs this week, which is more than I have managed in ages! I jogged for 5 mins to warm up, then did 1 min sprint, 1 min recovery for 10 minutes, then 5 mins tempo, 2 mins recovery, 8 mins tempo and 10 minute jog to cooldown. I did 4.09 in 40 minutes, not bad considering my legs were really fatigued. I followed this up with 2 sets of the core workout which was 4 core moves back to back for 30 secs each, this was really tough and I ran out of time to do any more.
On Thursday I was back in the gym for strength workout B which was a high intensity circuit. I warmed up for 5 minutes on the bike and then got into the workout. There was 10 exercises in a circuit and I did each for 40 secs rested for 20 seconds and continued. I did 3 circuits, resting for 2 mins after each circuit. This was a really tough workout, my heart rate was kept high throughout the circuits and I felt like it was a good challenge. I loved the squat toss although I kept getting worried I wouldn’t catch the ball! I did another 2 of the core circuits from the day before and finished up with 15 minutes on the bike for 5.5 miles altogether.
On Friday I wasn’t sure whether to do my cardio workout of the week or the other interval run but I knew that I wanted to run. As soon as I headed out I knew my legs just weren’t feeling an interval run so I just did a slow and steady 30 minute run for 2.84 miles.
I was up early on Saturday and headed to the gym before work. I did strength workout C which used pyramid sets the same as workout A but focused on the chest, back and arms. I love working out the upper body, probably my favourite area to train. This was a great workout, it only took 20 minutes but I was already sore later in the day. I followed it up with 2 more sets of the core workout and 20 minutes on the elliptical.
On Sunday I was hoping to get in my last interval run of the week outdoors but the weather was beyond grim so I had to take it inside! I stupidly washed all my running gear without realising in the morning so had to wait until later in the day to get it in. I hate running on the treadmill and I hate working out later than the morning…I pushed through the workout while feeling really fatigued and drained throughout. I did 4.19 miles in 40 minutes, so it was fairly decent but I just felt so drained, I think I need some time off the gym, but I want to finish the workout program first. I did 5 mins jog at 8.5, 1 min at 12.5, 1 min at 9.5 x 5, 5 mins at 11, 2 mins at 9.5, 8 mins at 10.5, 10 mins cool down from 10.5-8.5. I was absolutely wrecked by the end of this, cardio wise, breathing, heart rate I felt fine, but my legs were just so heavy and sore!! I did 2 sets of the core workout to finish off.
I’ve enjoyed the workouts this week but I feel like I am really flagging physically, I need to not push myself to complete burn out again. I did ok on my goals this week, I was a bit off track after Cork, but got back into my routine over the last half of the week.
I will be changing my goals up again next week, I want to really listen to my body, listen to it’s signs, not push my workouts too much if I’m not feeling it, listen to my hunger signals, have what my body needs or craves, just to trust in my body and get back in tune with it. I also want to get back into doing my plankaday as I have been slacking on that front!