I saw somebody posting a picture about it on Facebook, so I decided to do it as well. The famous 30 days squat challenge.
Started out with 50 squats today, was a bit tougher than I like to admit, but at least I got good and warm on this chilly day. I’m going to do the 30 days plank challenge when this is over, and I have a feeling that’s going to be worse, but we’ll see. I’m not looking forward until day 30 and 250 squats.
I’m betting I’ll have a great looking bum in 30 days 🙂
Join the fun!
I had such a great time at the gym, I just have to write about it! 🙂
I went there thinking it would be an average work out, at most, but it was so great, I’m so happy about it!
I started out with intervals on the treadmill (after warming up), and did 10×20 sec with 10 sec break at 16 km per hour, which would be 10 miles per hour. The fastest I’ve ever managed to complete a set of 10 intervals.
The, I did squats, 3 sets of 6, increased the weight a little bit to 32.5 kg (71.65 lb). Slow and steady is better than fast and ruining my back!
Then I went on to the dreaded plank: 2 times 40 sec, and once at 30 sec. Can never become proper friends with that exercise.
Then I increased my ‘single arm row’ from 10kg (22 lb) to 12.5 kg (27.5 lb) and did 3 sets of 7.
And ended the weights portion of the training with some triceps extensions, did 3 sets of 6 with 5 kg (11 lb).
Then I was supposed to do some ab exercises, but there wasn’t any room in that area of the gym. So I figured I could jog while I was waiting, went on the treadmill and presses ‘quick start’. It started counting down from 20 minutes. So I ended up jogging for another 20 minutes at the end of my work out, and IT FELT LIKE A PIECE OF CAKE, I’m actually getting a lot better. I’m so happy. I jogged 3.5 kilometers (2.2 miles) and it felt like I could have gone on and on for at least another hour. Such a great feeling!! I just want to go back to the gym and run again, but I know my body needs it’s rest, especially since I ignored the inflammation in my wrist today (taped it), and have had leg day every day since I went to the doctor.
I just can’ t stop smiling, so I’m sending a smile to you too! 🙂
Another few days have passed, I have finished another exam, been to the gym a couple of times (maybe only once), and yeah, nothing much really. My life is very uninteresting at the moment, the most fun I’ve had all week was to have coffee with a friend I haven’t seen in a few months.
Anyways, I figured I would try to tell you about my training program. It’s not the most sophisticated but it suits me fine, for now 🙂
I usually warm up on the treadmill with some uphill walking, for about ten minutes. Then, because I’m NO fan of running, I do intervals. I started a little under a month ago with 8 intervals of 20 seconds, with 10 second brakes. Started with the treadmill on 15 km/hr (9.3 miles/hr), and have now increased to 15.5 km/hr and 10 intervals. The goal is to reach 20 intervals at 16 km/hr by the end of January.
Since you should never skip leg day..
I try to start doing squats or dead lifts. I do one or the other, and always at the beginning of the weight training because it’s important to do it correctly, not get hurt because you are tired and do it wrong. I also read somewhere you have better effect of your training if you do legs before the upper body (don’t know if it’s true).
I have been doing dead lifts for a few years, so I’m quite comfortable with the technique, so I lift as much as I can do 3 sets of 5. Which as the moment is 40 kg (88 lbs).
Squats on the other hand is not my strongest suit. So when I’m alone at the gym, the most important thing is to get them right, so I just do 25-30 kg (55-66 lbs).
My goal is to do at least 80 kg (176 lbs) dead lift, and 60 kg (132 lbs) squats, by February. It’s a long shot, but if I’m able to keep training during the Christmas holiday at home, and with some help at the gym, it’s doable.
I’ll tell you more about the rest of my training program another day, right now I must sleep (all those training sessions makes me sleepy).
Sweet dreams
liftnrun 