This is my snap shop if last week… a totall of 11 hours 36mins recorded excersise. This is 4x weight sessions at the gym, 5 x zone 2 cardio at home on my excersise bike for approx 40 min at a time and planned walks to get my steps in i aim for 12k + a day atm.
it deffinatley doesn’t happen by chance but by choices we make every day. 
On to another week now. Im training upper body this evening after work as its mg gym night. Ive been for walks this morning a d in my lunch break x
Following the Joey beginner split currently:
Monday - upper 1 - 30-45 mins incline walking cardio
Tuesday - cardio incline walk 1 hour - 10 min warm up / 4x4 min zone 3 156-170 3 min easy between each set (120-140bpm) / 10 min cool down - rest of the session at 120-140bpm until hour completed
Wednesday - lower - 30-45 mins incline cardio
Thursday - cardio 1 hour: Rotate weekly:
Week A: 6 × 2 min hard / 2 min easy
Week B: 10 × 1 min hard / 1 min easy
Week C: Hill or incline repeats
Zone 4-5: 156-170/ 171-180
rest of the session at 120-140bpm until hour completed
Friday - upper 2 - 30-45 mins incline cardio
Saturday - cardio incline walk 60-75 min / 120-140bpm
Sunday - outside hike if possible
10k steps daily
Cardio is designed around improving my vo2 to start a 12 week run course once challenge finished if enough weight has been lost by then!
Going to make some adaptations to the weights come beginning of week 5 
I’m following:
Upper
Lower
Upper
Rugby training
Rugby match
Currently running
Day 1 – Upper A (Push)
Day 2 – Lower A (Quad Focus)
Day 3 – Rest
Day 4 – Upper B (Pull)
Day 5 – Lower B (Posterior Chain)
Day 6 – Upper C (Delts & Arms)
Day 7 – Rest
good fun and seem to be progressing. Quick and efficient sessions. All movements 2-3 sets to failure.
followed by 40 min incline walking (130-140bpm)I love going to the gym in the evenings. Are you an evening gym goer or an unholy morning gym person? 
Today’s workout, working in the home gym.
Working from home today, so spent the lunch getting some steps in. 12000 steps completed for the day along with 3 litres of fluids.
Keeping it simple and sticking to Lucy’s plan
Monday rest
Tuesday- Session 1: Upper Body
Wednesday- Session 2: Lower Body
Thursday rest
Friday- Session 3: Full Body
Saturday rest
Sunday Session 4: Glutes & Core
10 Mins cardio on training days, stretching and incline walking on rest days 
8k steps minimum each day
Upper body session done 
for the morning with some stairs to finish for cardio 
Keep up the good work team! I just completed my upper body workout, followed by a sauna and ice bath!
In Work so Lunchtime CV, 30mins on the Cross trainer followed by 30mins incline walk on the treadmill.
followed by 30 min incline walk.Always a mental battle getting through a lower session 
This morning was legs, added 5kg to my deadlift and failed, but I will not drop the weight just try harder until it is done
Leg session done this morning finished with the stair master. Fair to say my legs are cooked after that one 
