4 x 12 pull ups WG (squeeze for 1s at top) 4 x 8 pull down neutral (squeeze 1s at top + 3s negative)
SS: 3 x 10 cg pull down 3 x 8 straight arm pull down
Simple:
4 x 12 1 arm seated cable row SG 3 x 15, 12, 10 Tbar row 3 x 10 DB bent over row 7 x 15 seated cable row (45s rest between sets) 4 x 15, 12, 10, 8 head supported db raises 7 x 15 standing rear cable delt flies (45s between sets)
Triceps: 3 x 12 wide grip skull crushers 3 x 12 seated tricep press 3 x 12 db tricep kickbacks
5 x 10 each leg Travelling lunges - 45kg 5 x 10 Hyperextensions - 8kg 5 x 10 two bench squat - 28kg 5 x 10 each leg cable kickbacks - 10kg 5 x 10 leg press (wide, narrow and normal stance) - 140kg 5 x 10 bench hip raise - 15kg 5 x 10 hip thrusts - 60kg
Glute Activation12:50 [2]
100 hip thrurst 20kg 50 each leg banded fire hydrants
Emotional day - decided to not train in the evening. Had a coffee with my little Lucy Butt and then went to see Mummy and Daddy for cuddles
7 AM
Cardio30:00 [3]
Incline 10 Speed 6.5
Going to start wearing a HR monitor as of next week. Been told if I'm going too hard I'll be out of the fat burning zone and burning muscle instead. So want to control my HR zones as I go so hard on my cardio so probs overdoing it!!
4 x 20, 15, 12, 10 bb shoulder press 4 x 12, 10, 8, 6 seated lat raises 4 x 12 vg db front raises 4 x 12 wg upright rows 4 x 12 one carm cable lat raises 4 x 12 db lean away lat raises 7 x 15 lat raises (45s rest in between)
7 AM
Glute Activation10:00 [2]
Cardio30:00 [2]
Walking hill intervals
Legs crazy heavy and tired from Monday's monster workout
Went to Yoga class again, definitely needed. Instructor came up to me after and said she found me on Instagram and was shocked as she didnt realise I competed!!
5 PM
Weights (Legs) 1:30:00 [4]
Wow jesus, hardest leg session in a while..you ready for this!
4 x 20 front squats 4 x 12, 10, 8, 6, 10s rest then to failure (only got an additional 3 reps as was at 180kg!) 4 x 10 hack squats (6s negative)
SS: 4 x 12 leg ext 4 x 10 each leg lunges
7 x 15 leg press
4 x 15 standing leg curl on cables 4 x 12 stiff deadlift bb 7 x 15 seated leg curl