Hello fellow fitness fanatics (or ordinary people who can't sleep and fancy reading a load of ham hock to help them doze off, glad I can be of service).
Here I am, again. Still half way up a mountain in the middle of nowhere looking after hundreds of children and starting to feel like Old Mother Hubbard that lived in a shoe (except I am in a tiny single bunk bed which squeaks even if you wiggle your big toe). However, I am still having a great time and have not yet got sick of the flash mobs in the dinning hall at breakfast, lunch and dinner (I didn't even start a square go when that kids havianas went in my potato salad whilst dancing on the table). Camp life is great and I love the 'camp bubble' that has encased us all. Being able to forget about the worries back home is somewhat marvellous and now my only fear is not getting an oatmeal and raisin cookie(s) for dessert because I have nipped to the loo. Overall, life is pretty sweet and carefree!
As I have previously mentioned, my aim for the summer is to gain muscle and strength and I have been following an 8 week programme split in to two 4 weeks blocks to help me reach my goal. The programme splits the days into upper body and lower body with the first block having two upper and two lower days and the second block having two upper and three lower days (I want Quadzilla legs so I decided to step it up). The programme consists of basic strength exercises;
Block One (4 days, 4 weeks, 4 sets, 8-12 reps)
Upper A
Bench Press
Bentover Row
Dumbbell Shoulder Press
Skull Crushers
Barbell Curls
Finisher - Tabata Tricep Dips
Lower A
Back Squat
Stiff Legged Deadlift
Overhead Lunges
Pistol Squat (TRX/Body Weight)
Calf Raises (Body Weight)
Finisher - Tabata Jump Squats/Plyo Lunges
Upper B
Dips
Pull Ups
Lateral Raises
Tricep Pulldowns
Hammer Curls
Finisher - Tabata Push Ups
Lower B
Deadlifts
Leg Press
Bulgarian Split Squat
Goblet Squat
Calf Raises (Body Weight)
Finisher - Tabata Squat Jumps/Plyo Lunges
Block Two (5 days, 4 weeks, 4/5 sets, 8-12 reps)
Lower A
Back Squat (5 sets)
Stiff Legged Deadlifts (5 sets)
Overhead Lunges
Goblet squats
Pistol Squats
Finisher - 3 x Max Squat Jumps
Upper A
Barbell Bench Press (5 sets)
Single Arm Bentover Row (5 sets)
Dips
Chin Ups
Barbell Shoulder Press
Finisher - 3 x Max Push Ups
Lower B
Leg Press (5 sets)
Single Leg Deadlift (5 sets)
Barbell Lunge
Goblet Squat
Pistol Squat (TRX/Body Weight)
Finisher - 3 x Max Box Jumps
Upper B
Dumbbell Bench Press (5 sets)
Pull Ups (5 sets)
Lateral Raises
Bicep Curl
Tricep Pull Downs
Finisher - 3 x Max Inverted Row
Lower C
Back Squat (5 sets)
Romanian Deadlift (5 sets)
Goblet Reverse Lunge
Lateral Lunge
Pistol Squat (TRX/Body Weight)
Finisher - 3 x Max Jump Lunges
As well as my strength programme I have been doing spin classes, metafit classes and sprints for cardio 4-5 times a week and trying to fit in yoga and stretching sessions 1-2 days a week.
Supplements
Centrum Womens Multivitamins
Living with 15 other girls, sharing the same toilets and showers as well as being in a dinning hall with over 500 people means you need to make sure you keep yourself safe against germs and sickness, I highly recommended a multivitamin whilst travelling and I was willing to spend a bit to insure I got good quality. These centrum womens one a day tablets cost me $15.
I take these when the camp food doesn't agree with me and won't let nature take its course, sorry to spoil it for you boys but yes girls do actually poo.
Gold Standrd Milk Chocolate Protein Whey
Great quality and great price. $58 for 2.27kg and it is very low in sugar. I would recommend the mocha cappuccino flavour for coffee lovers! I have this after my morning workout everyday.
Quest Protein Bars
These are pure joy. The best protein bars I have tried with very few added ingredients, lots of fibre and little sugar. They taste amazing and don't have that powdery taste that most bars have. They come in lots of different flavours and they average out $25 for a box of 12. Currently munching on cookie dough, cinnamon roll and coconut cashew!
Next Adventure
I am also currently planning a day trip to Boston in the next few weeks and we have already looked up Adam Richmonds food challenges. Contemplating on trying the Eagle Deli 12lbs burger and fries challenge....
Only if I get a loyal volunteer to give me CPR when I have a heart attack after.
Watch this space for my Boston cheat day hot spots! Oh and I promise I will start blogging about healthy food too, soon, maybe, at somepoint?
Untill next time!
