Training Log Archive: Blomquistx

HIIT:

40s on/40s active recovery, each set = 4 sets

S1: Sprints / Walk on skillmill

S2: Battle Ropes / Press Ups

S3: Row sprints / rowing

S4: In and out squat jumps onto step / lat raises

5 sets of:

30 calf raises on leg press
20 ab presses
20 half sit ups
10 each leg birdogs
40s plank

2 x 50 hip thursts 15kg
50 each leg hydrants

Simple:

4 x 12 60 degree incline chest press smith (3s negs)
4 x 12 flat bench db press (ng)
3 x 8 decline machine press, 10s rest after each set then to failure (3/4 reps)

SS:
4 x 8 hammer curls
4 x 8 overhand grip db curls

SS:
4 x 8 ex bar preacher curls
4 x 8 WG bb curls (1s squeeze at top)

Simple:

3 x 12, 10, 8 single db seated tricep press
3 x 12, 10, 8 cable kickbacks
3 x 12, 10, 8 skull crushers

15kg 2 x 50 hip thrusts

30mins running
30mins upill walking

knees hurting, need a sports massage!

2 x 50 hip thrusts 20kg

30mins stairmaster on level 11-14 and a level 20 for 1 min blast at the end.

Followed by 25min treadmill, incl 10, speed 6/6.5

Then ran off to quickly do some posing practice

50 each leg banded clams
2 x 50 15kg hip thrusts

Booty building!

Oh my god I am such an idiot. Just reading my plan out to write on here and totally didnt even do it right! I did 5 x 10 of everything and was meant to be 10x10 AND did two exercises from Tuesday workout too...IDIOT!!!!!!!!!!!!!!!!!!!

5 X 10 hip raises bench - 20kg plate
5 x 10 barbell hip thrusts - 65kg
5 x 10 each leg one leg press - 20kg
5 x 10 cable kickbacks - 10kg
5 x 10 reverse hypers with 2.5kg ankle weights
5 x 10 two bench squat - 30kg
5 x 10 each leg travelling lunges - 45kg

2 x 50 hip thrusts 20kg

4 x 8 shoulder press smith (6s negative) - 15kg
4 x 10 VG db front raises - 8kg dbs
7 x 15 db lateral raises (45s rest between each set) - 3kg dbs

SS:
4 x 12, 10, 8, 6 OH barbell raise
4 x 12 CG EZ bar upright rows - 17.5kg

This. Was. Hard.

5hrs of training within 24hrs..I am cream crackered to say the least and I have a 13hr work day today, oh gaaad!

Mixture of walking hill intervals and running. Running is so much easier than walking uphill! Although I'm not supposed to run, only hill walk..

Incline 12.5, speed 6

2 x 50 hip thrusts 20kg
50 each leg banded donkey kickbacks

JESUS CHRIST!

I was at the gym for 2 hours and still didn't complete this session it was that long. I didnt even stick to 90s rest between sets like I'm meant to as was going on forever! Last exercise I didnt do will do in the next glute sesh.

You ready..

4 x 20 squats - 40kg
4 x 12, 10, 8, 6 hack squats (10s rest after each last two sets then to failure)
4 x 10 leg press, feet wide (6s negatives) - 100kg
2 x 15 leg extension (3s negative..OUCH) - 30kg
3 x 10 each leg barbell lunges - 40kg

4 x 10 each standing cable leg curls (1s pause at top +3s negative) - 10-12.5kg
4 x 12 barbell stiff leg deads, feet close together - 55kg
7 x 15 leg curl machine (40s rest between sets) - 35kg

Decided to run. It felt gooooooooooooooood!

Then I walked for a bit and the end uphill

4 x 8 pull ups (3s negs) with band
4 x 8 CG pull down - 50kg
4 x 15, 12, 10, 8 row
4 x 12, 10, 8, 6 1 arm db row (15kg, 17.5kg, 22.5kg, 25kg)
4 x 12, 10, 8, 6 SG cable row
4 x 12 wide grip cable row to chest

SS:
4 x 15, 12, 10, 8 cable rope pull to face
4 x 12 rope pull down

4 x 20 bent over row (20kg)

2 x 50 20kg hip thrusts