Training Log Archive: BlomquistxIn the 7 days ending Feb 25, 2018:
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Sunday Feb 25, 2018 #
Note
(rest day)
REST DAAAAY!!
Very, very well deserved
Very, very well deserved
Saturday Feb 24, 2018 #
10 AM
Weights (Upper Body) 1:10:00 [3]
Big old weights sesh with my bikini girl Jade at the awesome Emporium Gym ft. a DJ. Yes it was like a nightclub, you couldnt even hear each other when you talked haha!!
Did back, shoulders, bis and tris (30, 20, 12, 10)
Ended with my leg ext 5 x 10
Did back, shoulders, bis and tris (30, 20, 12, 10)
Ended with my leg ext 5 x 10
12 PM
HIIT intervals 19:00 [4]
30s on/30s off on inclined cross trainer
Friday Feb 23, 2018 #
6 AM
Weights (Legs) 1:00:00 [3]
Leg day baby
4 x 30, 20,12, 10
KB curtsy squat - 8kg, 12kg, 16kg, 20kg
Frog pumps - 8kg, 12kg, 16kg, 20kg
Outer thigh machine - 25kg, 35kg, 45kg, 55kg
Leg press - 50kg, 90kg, 130kg, 140kg
Smith RDLs (weight in plates only) - 20kg, 40kg, 60kg, 70kg
Hip thrusts - 20kg, 40kg, 60kg, 80kg
5 x 10 leg extension (2 sets at 45kg, 3 at 40kg)
4 x 30, 20,12, 10
KB curtsy squat - 8kg, 12kg, 16kg, 20kg
Frog pumps - 8kg, 12kg, 16kg, 20kg
Outer thigh machine - 25kg, 35kg, 45kg, 55kg
Leg press - 50kg, 90kg, 130kg, 140kg
Smith RDLs (weight in plates only) - 20kg, 40kg, 60kg, 70kg
Hip thrusts - 20kg, 40kg, 60kg, 80kg
5 x 10 leg extension (2 sets at 45kg, 3 at 40kg)
Glute Activation 5:00 [2]
banded fire hydrants
7 AM
HIIT intervals 18:50 [4]
30s on/30s off
Level 9
Level 9
Thursday Feb 22, 2018 #
7 AM
Cardio 1:00:00 [3] 6.53 km (9:11 / km)
Walking hill intervals
6 PM
Weights (Shoulders) 1:00:00 [3]
4 x 30, 20, 12, 10
One arm cable lateral - 1.25, 2.5, 5, 7.5
Rear Delts (machine in use so did cables 4 x 15) - 2.5kgs each side
Standing DB lateral - 4kg, 6kg, 7kg, 8kg
Seated barbell press - 10kg, 12.5kg, 15kg, 20kg
Seated DB front raise - 4kg, 5kg, 6kg, 7kg
Seated arnold press - 4kg, 6kg, 8kg, 10/12.5kg
One arm cable lateral - 1.25, 2.5, 5, 7.5
Rear Delts (machine in use so did cables 4 x 15) - 2.5kgs each side
Standing DB lateral - 4kg, 6kg, 7kg, 8kg
Seated barbell press - 10kg, 12.5kg, 15kg, 20kg
Seated DB front raise - 4kg, 5kg, 6kg, 7kg
Seated arnold press - 4kg, 6kg, 8kg, 10/12.5kg
7 PM
Cardio (Body Jam) 30:00 [3]
Body Jam for 30mins, loved the routine tonight. Bloody tired though! Couldnt do an hour!
Glute Activation 7:50 [2]
2 x 50 hip thrusts 20kg
Wednesday Feb 21, 2018 #
6 AM
Weights (Legs) 1:00:00 [3]
4 x 30, 20, 12, 10
DB rdls - 12.5, 15, 20, 22.5kg
Goblet squat - 10, 12.5, 17.5, 20kg
Leg curls - 25, 30, 35, 40kg
Reverse hypers on smith - 5, 10, 15, 20kg
Travelling lunges (60 reps, 40 reps, 24 reps, 20 reps aka death) - 15, 20, 30, 40kg
Reverse lunges (60 reps, 40 reps, 24 reps, 20 reps aka death again) 20, 30, 40, 50kg
OUCH.
DB rdls - 12.5, 15, 20, 22.5kg
Goblet squat - 10, 12.5, 17.5, 20kg
Leg curls - 25, 30, 35, 40kg
Reverse hypers on smith - 5, 10, 15, 20kg
Travelling lunges (60 reps, 40 reps, 24 reps, 20 reps aka death) - 15, 20, 30, 40kg
Reverse lunges (60 reps, 40 reps, 24 reps, 20 reps aka death again) 20, 30, 40, 50kg
OUCH.
Glute Activation 5:00 [2]
Banded clams, 50 each leg
7 AM
Cardio 35:00 [3] 3.75 km (9:20 / km)
This week is just not okay for split sessions and having to do early morning doubles, its horrific! It is so hard to fit in 60mins cardio and weights and not be zombie and still function with two jobs! My cardio is 45-60mins so I'm trying to get it in. Only had time for 35mins today, but 10,000 steps reduces 10mins of your cardio and I'll definitely be doing throughout the day and at work tonight
P.S Walking hill intervals.
P.S Walking hill intervals.
Tuesday Feb 20, 2018 #
6 AM
Weights (Upper Body) 1:00:00 [3]
4 x 30, 20, 12, 10
WG Lat pull down
NG lat pull down
Incline chest press
Bent over row WG
Single arm row
Seated DB shoulder press
WG Lat pull down
NG lat pull down
Incline chest press
Bent over row WG
Single arm row
Seated DB shoulder press
7 AM
Cardio intervals 1:00:00 [3] 6.3 km (9:31 / km)
Walking hill intervals
Glute Activation 8:00 [2]
2 x 50 hip thrusts 20kg
Monday Feb 19, 2018 #
Note
weight:70.4kg
Check In
Weight Show Day: approx 67.5kg
Weight Start of Peak: 69kg
Weight Last Week: 70.7kg
Weight Now: 70.4kg
Variance: -0.3kg
Diet: 1850 cals with 1 refeed
Cardio: 4 x 60mins fasted & 2 x 20min hiit
Weights: 6 x week (3 lower, 3 upper)
Show: PCA 7 weeks & Miami Pro 8 weeks
Check In Photos:
https://www.flickr.com/photos/155674020@N04/396434...
Weight Show Day: approx 67.5kg
Weight Start of Peak: 69kg
Weight Last Week: 70.7kg
Weight Now: 70.4kg
Variance: -0.3kg
Diet: 1850 cals with 1 refeed
Cardio: 4 x 60mins fasted & 2 x 20min hiit
Weights: 6 x week (3 lower, 3 upper)
Show: PCA 7 weeks & Miami Pro 8 weeks
Check In Photos:
https://www.flickr.com/photos/155674020@N04/396434...
6 AM
Cardio 38:00 [3]
Incline 15, speed 6.
No holding on, just power walking. Wow I worked up a sweat!
No holding on, just power walking. Wow I worked up a sweat!
12 PM
Other (Yoga) 1:00:00 [0]
Yoga - I totally fell asleep at the end during relaxation hahaaaa! My friend had to wake me up.
I did have to get up at 5.15am today though..
I did have to get up at 5.15am today though..
6 PM
Weights (Legs) 1:00:00 [3]
4 x 30, 20, 12, 10
Hex bar deadlift
Leg press
DB side lunge (each leg)
leg curl
leg extension
smith lunge (each leg)
Hex bar deadlift
Leg press
DB side lunge (each leg)
leg curl
leg extension
smith lunge (each leg)
7 PM
Glute Activation 8:00 [2]
Banded donkey kickbacks