Wednesday, 20 February 2013

My "go to" Shoulder Workout

Today I thought I would share with you my "go to" shoulder workout.  I love working my shoulders because, well, come on - I AM Australian and I love wearing tank tops/sleeveless t shirts and bikini tops.


When I am working my shoulders, there are some exercises that I love pushing myself to lift heavier and others that I love lifting a bit lighter, but more reps.  Shoulder day is definitely one of my favourites and to be honest, I love feeling the burn.  I tend to really lean out and be more defined in my upper body than I am in my lower body so any time I mix up the weights or move up a few kgs, I can really see the difference.  If that isn't motivation, I don't know what is.

Monday WOD
10mins on cross trainer to warm up

Seated Barbell Shoulder Press
1 warm up set at light weight - 10kg
3 regular sets with a slightly more challenging weight - 15kg
1 harder set to failure - 17.5kg

Upright Barbell Row
3 sets of 12 reps with a weight that feels difficult towards the 10th rep - 17.5kg

Standing Arnold Press
3 sets of 12-15 reps with a medium weight - 7kg

Front and Side dumbbell raises
3 sets of 12-15 reps with a lighter weight - 5kg

Single Dumbbell Row
3 sets of 10-15 reps with a heavy weight - 12kg

Rear Delt Fly
3 sets of 10-15 reps with a lighter weight - 5kg

If you would like to see where I got my inspiration for this workout, check out the video below.  Nicole lifts like a boss and I would love to have defined shoulders like her one day.


Monday, 18 February 2013

Quick weekend

What a welcome back to London! This is my first normal week back after being back home for a few weeks.  I am still adjusting to being back in London again and trying to restart the whole year again.
January sucked!!  Was it as bad for everyone else?

Saturday WOD
6km road running – 40mins

Even though it was a bit warmer, the air was still pretty cool –compared to running in the comfort of my work gym, inside.  When I returned home, ALL MY FACE HOLES HURT and it took me about 30mins to recover. It felt like my sinuses were going to explode it was so painful.  But, as per usual, my body got over it and I was fine later in the day.  Oh and the running tights I was wearing are a bit too big, so that meant I was pulling them up every ten steps or so.  I won’t ever run in those again – although I am pretty sure it must have looked hilarious to the people passing me in their cars.

Saturday afternoon I went into Central London with Janine to visit the Apple store and also try and find a nice top to wear this coming weekend.  Success on both accounts and now I have a phone with a working lock button.  YAY because that was super annoying.  For dinner we had vegan tofu sausage wraps with hummus, salad and some sweet chili sauce.  Oh, and some Tim Tams that I bought home from Australia.  Talk about pigging out.

Sunday I wasn’t planning on doing any exercise.  Michelle, Sarah and I went to one of our friends gigs down the road and enjoyed a few beers along with a great catch up.  It wasn’t a late night and I am actually really glad that I went.  I wasn’t too sure if I was keen to go but I don’t like passing up an opportunity to hang with Michelle as well as Sarah.  I feel like I needed the company, especially after the rough few weeks that I have had. Thanks for a great day as per usual bestie!

Wednesday, 6 February 2013

2013 - Playlist and a new year

Well well well, look what the cat dragged in huh?  It has been a while since I updated this blog.

Life happened.  Over and over.

This year has gotten off to a terrible start, but the only way to get past that is to keep my head up and carry on working towards goals that I set for myself.  Now, to get myself in the mood for blogging seriously again - here is my new 2013 workout playlist. My old playlist is here if you are interested.

As most of you know, I love my heavy music - so this play list is for the alternative gym rats out there who just want to put something on and get pumped to workout.  This works for me, even when on the treadmill.  I hope you enjoy it as much as I do!

August Burns Red - Meddler

Blink 182 - Mutt

Blink 182 - Wendy Clear

Blink 182 - A New Hope

Destiny's Child - Jumpin Jumpin

Beating Heart Baby - Head Automatica

Mr Brightside - The Killers

Casino Columbus - LetLive

Bug - Lower Than Atlantis

ROI - Lower Than Atlantis

The Sinner - Memphis May Fire

We Found Love - Rihanna ft Calvin Harris

Scatta - Skrillex ft. Foreign Beggars

Apple of the Eye - Something with Numbers

Until the Death - While She Sleeps

TF - Your Demise

Untouched - The Veronicas

Shadow Moses - Bring Me The Horizon

Boom Blast Ruin - Biffy Clyro

Fuck - Bring Me The Horizon

Lightwork - Ellie Goulding ft. Lupe Fiasco

Ohio is on Fire - of Mice & Men