Booty Blast

I'm going cray cray being cooped up in my flat trying to rest up to get over this cold.  I woke up this morning feeling much better and had way more functionality in my neck and back than yesterday.  I did contemplate taking a day off, but boredom mixed with motivation to attack my body fat lead me to the gym. 

I know....I know....

Today was supposed to be a heavy legs day but even I wasn't that stupid so I modified it to ensure I didn't load my back up at all (no barbell squats, lunges, calf raises, deadlifts etc....) and increased the reps to make sure it was still a challenging workout.  I switched up some of my usual compound exercises to do some targeted glute work, Jessica... your ass will be mine!!! (That sounded a little rude!!)

Warm Up: 10 minute powerwalk on the treadmill at 6.5km increasing the incline every minute until I got to 6% then hold it there to the end.

3 sets of each:

• 15 x Leg extensions increasing the weight on each set (30kg, 35kg, 40kg)
• 20 x Step Ups holding dumbells (2 x 14kg, 2 x 16kg, 2 x 18kg) - I needed my wrist wraps for these and after 10 switched my "leading" leg
• 20 x Weighted glute bridge using the smith machine (30kg, 40kg, 45kg)

These were the worse!!  I saw this on BB.com and tried it for the first time - ouch ouch ouch!!!

• 20 x Cable kickbacks (each leg, 5kg, 7.5kg, 10kg)

My gym doesn't have the ankle strap attachment so I raised the height of the cable to just above the floor, hooked my toes into the regular grip attachment.  Started with my knee bent at a 90 degree angle and kicked back my leg out straight.

• 20 x Leg press (50kg, 60kg, 70kg) - legs high and narrow stance
• 20 x Seated calf raise (weight resting on my knees as the gym doesn't have one of these machines - 20kg, 30kg, 40kg)

I could have made the weight more challenging but wanted to take it easy some what.  Still, I'm not sure if its my fever but this workout was harder than I thought and I was dripping in sweat by the end.  And my buns, they are a burning!!

My nutrition today...

• Meal 1 (pre workout): 1 banana and cinnamon pancake & 1 blueberry pancake
• Meal 2 (post workout): 1 banana and cinnamon pancake & 1 blueberry pancake
• Meal 3: Large baked chicken breast with left over homemade "clean" coleslaw in a wholemeal wrap
• Meal 4: Chef Jay's Tri O Plex Caramel & Apple cookie (naughty but oh so good, and I'm poorly so have an excuse :-) !!)

Just about to make

• Meal 5: 2 Coley fillets with left over homemade "clean" salsa

Will have this before bed

• Meal 6: Small carton of Quark with 1 scoop of vanilla protein.

For the record I don't usually eat this well, although do try... but I've got 3 weeks until I'm off on holiday with the girls and that thought has put the frighteners up me.  Got to take this serious from now on!! Broken & record spring to mind...

Love

x