Countdown to Christmas

So, the world and his wife have been talking about how it's only a month to Christmas. Two things: I KNOW. And, it's my mum's birthday first! I'm not thinking about Christmas until after that! Sheesh. Everybody just calm it with the Christmas business already...
That said, I've nearly finished my shopping as I've been doing it gradually (I feel smug). Also, I've got the month of December off from teaching (aside from my private students), and I finish my CELTA on Thursday, so I have plenty of time to ride and gym and look fabulous for all the Christmas and New Year celebrations.
I searched on www.bodybuilding.com for a 3-day split programme and found Lee Labrada's 12-week Lean Body regime. I have plenty of ideas and programmes from The Smiling Assassin, but I've never done a 3-day split before so needed an imprint. I also think doing 3 days a week is more realistic, as I want to ride a lot this month, and also need to prep for the 4-week seasonal school I'm teaching on in January.
Today I did chest, shoulders and triceps at home. Day 1 is supposed to be back and biceps, but I want to add more back exercises for this workout, and for those I'll need to go to the gym to use the machines. As I've had a cracking headache all day, I decided I'd rather work out at home so I could stop straightaway if I felt worse (I get migraines). 
I really wanted to work out but probably only gave 75% today. I still felt like I pushed myself and benefitted from exercising, though - after focusing for so long on the half marathon, I'm building my strength back up, so using 5kg for shoulder press felt heavy! I know it's not. Shut up. I also use 2kg for lat raises... I FIND THIS EXERCISE REALLY HARD OK?!?!
Here's the breakdown of what I did:

Chest, shoulders, triceps

Christmas is often a time when people let themselves go, but I have a January goal of 19% body fat to reach so can't afford/don't want to stuff myself. I think setting a goal for after Christmas and New Year helps you stay focused on what you're aiming for. I know many people will inevitably start diets and life changes in January, but why wait? I'm not going to abstain from treats and the occasional glass of Prosecco over the holidays, but I know that a month's worth of this diet isn't going to help me achieve my goals either.

New PT Workout: #6

Yesterday, The Smiling Assassin texted me to tell me she'd ‘tweaked’ my programme an hour before we were due to meet - I took this as a warning. 

Warm-up: run, 10 mins

Circuit 1 - Lower Body (3 sets)

Walking lunges with 15kg barbell - 20 reps

Leg press 50kg - 12 reps (with this leg press machine, you push yourself up as opposed to pushing the weight away from you)

DB crossover lunge 5kg each hand - 20 reps

Superset (this will make you feel like you’ve broken your bottom):

Sumo squats 8kg - 12 reps

Pop squats - 12 reps

Circuit 2 - Upper Body (3 sets)

Cable chest press - 12 reps

T-bar/seated row 15kg - 12 reps

Cable/DB flyes – 12 reps

Lat pulldown 25kg – 12 reps

Tricep pressdown – 12 reps

Circuit 3 - Abs (3 sets)

Sit ups with 6kg med ball – 15 reps

Plank with rear leg extension - 20 reps

Russian twist with 6kg med ball - 20 reps

Hanging leg raises – 10 reps

Cool down, stretch, and collapse on floor.

Programme designed by Michelle Maxwell of Youmefit.co.uk.

There are no weights listed next to some of the upper body exercises as we focused on legs. I will update this post when I’ve done the full upper body circuit.

New PT Workout: #5

I have put on 1.5 inches around my waist. I blame Easter and filling my gluttonous mouth hole with chocolate every 5.2 seconds... But still, that's quite a feat in 2 weeks. Thankfully, my body fat hasn't increased but I'm still stuck at 19.64%. 

After accidentally missing my session last Tuesday, I was excited to start a new programme today. My Dad recently renamed Michelle, my trainer, 'The Smiling Assassin', which was highly appropriate after today's session. I still feel a bit delirious!

Warm-up: interval run, 10 mins

Circuit 1 - Lower Body (3 sets)

Superset:

Walking lunges with 15kg barbell - 20 reps

Squats with 15kg barbell - 12 reps

Deadlift with 25kg barbell - 12 reps 

Superset:

Leg extension 17.5kg - 12 reps 

Leg curl 15kg - 12 reps

Circuit 2 - Upper Body (3 sets)

Superset:

DB bench press with 6kg - 12 reps

Single arm row with 9kg - 12 reps

Superset:

Kettlebell snatch with 8kg - 10 reps

Lateral raises with 3 kg - 12 reps

Skull crushers with 4kg - 12 reps

Circuit 3 - Abs (3 sets)

The Matrix - 15 reps

Cross body crunches - 20 reps

Russian twist - 20 reps

Cool down, stretch, and collapse on floor.

Programme designed by Michelle Maxwell of Youmefit.co.uk.

I have no doubt, now I've got my eating back into order, that I'll lose those sneaky 1.5 inches, especially as I'll be doing this plan 2-3 times a week. I said "I think I'm going to shit myself" about 5 times during the first circuit, as well as a certain profanity which rhymes with 'duck' about 700 times throughout. It was painful, but I really enjoyed knowing that I'd pushed myself as hard as I could during circuit 1 - we ran out of time so just did circuits 2 and 3 once.

As recommended by Michelle, I'm going to split the circuits into Upper and Lower days with abs on both. I'm hoping to do upper and abs on Thursday.

Wish me luck, as I'm not sure I'll be able to walk tomorrow...