Owned.

This week's workouts were horribly intense. Each of them left me shivering and then aching so much the next day or two. I owe you Thursday's workout and Today's (sat) workout.

Thursday's back and shoulder workout

10kg (barbell) Row 20 reps
4.5kg (per dumb bell) Upright row 15 reps
2.5kg (per DB) Reverse flyes 20 reps
complete this circuit 3 times (aka this is a giant set)
Rest for 2-3 mins

4.5kg (per DB) Shoulder press (standing) 15 reps
2.5kg (per DB) Lateral raises 20-30 reps
Complete this super set 3 times

30 push ups to end the workout

This workout took me 20 minutes and as a precaution, it left my arms stiff the next day albeit doing tons of stretching post workout. I drank a protein shake post workout as well as ate some jelly for simple carbs.



Saturday's Surprise workout

5kg Woodchops 10 reps (3 sets)
Took a 1 min rest and did 5 woodchops(5kg) before going on to the next exercises.

9kg crunches 10 reps
9kg ball press 10 reps
These exercises were done on a gym ball. Do as a circuit and repeat 3 times.
An exercise mat will serve well as an alterative.
Took 2 min rest and did 15 woodchops before going on to the next exercises.

9kg hammer curls 10 reps
9kg kickbacks 10-12reps
Do as a circuit and repeat 3 times.
Took 2 min rest and did 20 woodchops before going on to the next exercises

5kg Twists To failure
Dips To failure
Do as a circuit and repeat 3 times.
Took a 2 min rest.

Finish up with 25 push ups.

This workout took me 25 minutes. I did my reps controlled (have been doing it for the past week and it seems to work well with my body in gaining muscle and definition) and did extra to compensate if I rush my actions. I didn't want to rely on momentum to get the workout done and take the exercises like a damn disney ride but to gain what an exercise has to give with every rep.

This workout was a surprise as I replanned my entire workout 10 minutes before starting! I had another one drafted out but due to my dad cleaning the house and taking up the space needed for those exercises, I quickly drafted out an alternative. No time lost and no excuses for not exercising. Exercises can be as simple as body weight and control how your body moves and maximises on how these exercises train your muscles and physique. This workout was done in a space that is 3 meters in length and 1 meter in width.