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Training Diary Day 3 @TheGymNailsea

Weight Loss Diary Day 3

Today I decided to have an entire upper body training day – this was because I felt I could have gone a lot harder on Monday and really wanted to put some real effort in. Since tomorrow will be a leg day I figured killing my upper body might be an effective use of today’s time.

Upper Body Day:

10mins Treadmill Jog / Speed 8.5 3mins cooldown.

Air Bike – 5mins 40secs steady pace 20secs sprint – I have decided to put this into every work out as I sucked so hard on it yesterday my theory is that if you are bad at something to keep pushing until you do better.

BarBell Curls – 3 sets / 10 reps – 15kg/25kg/30kg

Dumbell Shoulder Press – 3 sets / 10 reps – 10kg/12.5kg/15kg

Row- 3 sets / 10 reps – 40/50/60

Bent-over row – 3 sets / 10 reps – 20kg/30kg/40kg

Tricept Press – 3 sets / 10 reps – 20/30/40

Peck fly – 3 sets / 10 reps – 20/30/40

10mins Treadmill Jog / Speed 8.5 3mins cooldown.

Workout Stats:

Total Time: 115 mins

Calories Burnt (according to Fitbit charge 2): 863

Average BPM: 112 BPM


I think today was ok, however, it was not structured. I kinda turned up at the gym, did my run then decided what to do. I am going to try and make sure that I always have a plan of action for my workouts before I hit the gym.

That being said – I am pretty tired so here’s to tomorrow!

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Cut&Gain is a fitness and health blog that was founded to promote motivation towards fitness goals. It is so easy to live your life saying you are dedicated to getting in shape but actually sticking to it is another story.


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