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I have actually been working out the last couple of weeks, but I’ve been real busy, so a) it’s been a bit half assed, and b) haven’t really had time to post about it.

Normal service will resume after Christmas

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Leg Day

6 min (5 forward + 1 backward) warm-up on elliptical machine

3 x 12 wide-legged kettlebell squats (32kg) 3 x 12 stiff-legged kettlebell dead lifts (32kg) 4 x 20 double-dip walking lunges (12kg) 3 x 1 min continuous leg press (40kg) (+5) 3 x 10 calf raises: one set with feet straight, one with toes out, one with toes in (20kg)

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Arm Day

Per tradition, it was yesterday.

3 sets each:

High Cable Chest Flyes (1x27kg, 2x34kg)/Cable Rear flys (20kg) x 10 Low Cable Chest Flys (20kg)/ Lat Pull Downs (36kg) (+4kg) x 10 Face Pull (30kg)/ Alternating Overhead Dumbbell Press (9kg) x 10

2min QM x 3 (god, it killed me, so many regrets XD)

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Did go to yoga last night. Usual yoga instructor was finally back from her broken foot! She said she could see I'd improved since she saw me last

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Training tonight was good. We went to a spot I hadn’t been to before, and it was a beautiful evening, and there were about ten of us mucking around. It lifted my spirits 💖

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Power Day

Squats

50kg 5 sets: 4/4/4/4/4

Dead lifts

65 kg 4 sets: 4/4/3/3

Pull up/dips machine

40kg counterbalance: 3/3/3/3/3

Bench press

17.5kg dumbbells: 4/4/4

Really wasn’t feeling it today - felt low in energy and not strong. (Nearly dropped the 20kg dumbbells on my boobs...) So I cut it short. But now I look at it next to last Power Day, I was doing alright. So that’s not so bad, I guess.

I’m a bit sick of this routine - looking forward to firing up a new one in January.

Oh yeah, and I squeezed in my 5 min of QM as well!

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All I did today was 5 min of QM. I had planned on going for a run, but my toe is really stuffed from yesterday, oops.

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I'm doing a quadrupedal movement challenge with some of my training buddies this month. So, I knocked 5 min of basic QM (50/50 forwards/backwards) this morning.

But I did it barefoot, and somehow managed to shred quite a chunk of skin off my left big toe :/ It really hurts.

So, that made yoga class a bit uncomfortable. But it was otherwise a good class. New teacher, and I'm quite certain he was the face of a local STI ad campaign a few years ago, haha

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Leg Day

6 min (5 forward + 1 backward) warm-up on elliptical machine

3 x 12 wide-legged kettlebell squats (32kg) 3 x 12 stiff-legged kettlebell dead lifts (32kg) 4 x 20 double-dip walking lunges (12kg) 3 x 1 min continuous leg press (35kg) (+5) 3 x 10 calf raises: one set with feet straight, one with toes out, one with toes in (20kg)

3 x 1min of medicine ball crunches

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Arm Day

… was yesterday, but I forgot to post AGAIN. My routine is all stuffed up this week, and it’s making me forget things.

3 sets each:

High Cable Chest Flyes (27kg)/Cable Rear flys (20kg) x 10 Low Cable Chest Flys (20kg)/ Lat Pull Downs (32kg) x 10 Face Pull (30kg) (+5)/ Alternating Overhead Dumbbell Press (9kg) x 10

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Parkour jam this arvo, filming for a video. Lots of balancing and jumps.

Yoga class this evening.

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Parkour training tonight! Drilled a bunch of vaults. Got my lazy vaults happening on both sides, which was pretty damn good, but also finally got my speed vaults back! (Just on my good side - I’ve never been able to do them on my off side) So that felt like a huge accomplishment, cos I haven’t done those properly in, ooh, three years maybe?

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Forgot to post about Sunday:

- went to yoga. Only two students so we did an extra tricky class about head stands. Hard work. - went for a big ol’ bike ride. it was a nice day.

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Parkour workshop today.

My glutes are still killing me tonight.

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My glutes are feeling it this morning- think it might be the extra 2kg I put on the lunges yesterday

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Leg Day

6 min (5 forward + 1 backward) warm-up on elliptical machine

3 x 12 wide-legged kettlebell squats (32kg) 3 x 12 stiff-legged kettlebell dead lifts (32kg) 4 x 20 double-dip walking lunges (12kg) (+2kg) 3 x 1 min continuous leg press (25kg) (cos i forgot what the weight was haha) 3 x 10 calf raises: one set with feet straight, one with toes out, one with toes in (20kg)

3 x 10 ab wheel roll-outs

Today’s gym movies were something with Adam Sandler in it and something with Russell Crowe in it (double ew)

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Arm Day

... was yesterday, but I forgot to post!

Warm up 5+1min on the elliptical

3 sets each: High Cable Chest Flyes (27kg)/Cable Rear flys (20kg) x 10 Low Cable Chest Flys (20kg)/ Lat Pull Downs (32kg) x 10 Face Pull (25kg)/ Alternating Overhead Dumbbell Press (9kg) x 10

3 x 1min of medicine ball crunches

Today, the gym screens were playing Justice League and Infinity war (ew).