Training Log Archive: BlomquistxIn the 1 days ending Mar 20, 2018:
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Tuesday Mar 20, 2018 #
7 AM
Cardio intervals 1:00:00 [3] 6.3 km (9:31 / km)
Walking hill intervals
7 PM
Weights (Shoulders) 1:00:00 [3]
Simple:
4 x 20, 15, 12, 10 bb shoulder press (10kg, 12.5kg, 15kg, 20kg)
4 x 12, 10, 8, 6 db lat raises - 5kg, 6kg, 7kg, 7kg dbs
4 x 12 vg db front raises - 6kg dbs
4 x 12 wg upright rows - 20kg
4 x 12 one arm cable lat raises - 2.5kg
4 x 12 lean away lat raises - 7kg db
7 x 15 lat raises (45s rest in between) - 4kg
4 x 20, 15, 12, 10 bb shoulder press (10kg, 12.5kg, 15kg, 20kg)
4 x 12, 10, 8, 6 db lat raises - 5kg, 6kg, 7kg, 7kg dbs
4 x 12 vg db front raises - 6kg dbs
4 x 12 wg upright rows - 20kg
4 x 12 one arm cable lat raises - 2.5kg
4 x 12 lean away lat raises - 7kg db
7 x 15 lat raises (45s rest in between) - 4kg
8 PM
Glute Activation 10:00 [2]
5 x 20 hip thrusts 15kg with only a pause at the top after each set