Hi and ow!
That’s how I feel today. Very sore. In fact, even typing hurts. Yes, my hands ache too! I’ve had a very good week, both with training and my food choices. I haven’t had any chocolate or unhealthy snacks and I’ve stuck to not eating after dinner. I’ve completed three swimming sessions of 2500 metres each (that’s 100 lengths per session), two gym sessions and have a yoga session planned for tomorrow (Saturday). But boy, do I ache.
I love trying new things in the gym and I’ve been wanting to try pull ups ever since I saw them being done at the Crossfit Games. In my local gym, they have an assisted pull up machine and I have stared at it for weeks hoping that one day I’ll have the courage to give it a try. This week I did. I only managed four pull ups each time so I did three sets of four on Tuesday and four sets of four on Thursday. I can’t express how happy I am at having tried and succeeded in doing something new. Achieving little goals makes a big difference. And, even though I’m really sore now, I know it’s making me stronger. Despite the major aches and pains I feel, I can’t wait to try and get to five reps.
Below is one of my sessions from this week. It’s nothing grand or heavy as I can’t lift heavy owing to the instability of my ankle, but this session worked for me. This is Tuesday’s session:
8 minute warm-up on the stationary bike
- 5 push ups
- 10 reverse crunches
- 15 air squats
Complete the above sequence, rest for 30 seconds then repeat for a total of five sets.
Bulgarian bag 8kg –
- around the world – 10 reps each way – 3 sets
- snatches – 12 reps – 3 sets
- bag to shoulder – 12 reps – 3 sets
Glute bridges – 20 reps – 4 sets
Toe-touch sit ups – 12 reps – 4 sets
Russian twists with 4kg med ball – 20 reps – 4 sets
- 12kg kettlebell swings – 10 reps
- 12kg kettlebell thrusters – 10 reps
- 12kg kettlebell deadlift highpull – 10 reps
Complete the above sequence straight through, rest for 1 minute then repeat for a total of three sets.
Assisted pull up machine – 4 reps – 3 sets (so pleased with myself for being able to do these)
Cool down – 10 minutes on the cross trainer followed by stretching.
I thoroughly enjoyed this workout despite the DOMS I felt the next day. I hope you are all enjoying your own workouts.
Stay safe and continue to join me on my quest to achieve a strong body and a healthy mind.