Training Log Archive: BlomquistxIn the 7 days ending Jan 18, 2018:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||
|
|
|
|
|
| ||||||||||||||||||
| Fr | Sa | Su | Mo | Tu | We | Th | |||||||||||||||||
Thursday Jan 18, 2018 #
7 AM
Weights (Upper Body) 45:00 [3]
slept:6.5
5 x 10 Simple:
Kneeling cable lat pull down (facing away)
Straight bar pull down - 20kg x 1, 15kg x 4
HEX bar bent over row - 36kg
DB single arm row - 12.5kg
Cable chest press - 10kg
DB shoulder press - 10kg dbs
10 x 10 leg extension at the end
Kneeling cable lat pull down (facing away)
Straight bar pull down - 20kg x 1, 15kg x 4
HEX bar bent over row - 36kg
DB single arm row - 12.5kg
Cable chest press - 10kg
DB shoulder press - 10kg dbs
10 x 10 leg extension at the end
8 AM
Glute Activation 10:00 [3]
12.5kg 50 x hip thrusts
10kg 50 x hip thrusts
booty is hurtin'
10kg 50 x hip thrusts
booty is hurtin'
5 PM
Cardio hills (Intervals) 30:00 [4]
Walking hill intervals
Standard 5 sets of:
2mins incl 5, speed 5
2mins incl 10, speed 6
1min incl 15, speed 7
Having to jog for a bit on some of the final minute reps as legs are killing from leg day and it’s so hard to speed walk uphill on that incline and speed!
Standard 5 sets of:
2mins incl 5, speed 5
2mins incl 10, speed 6
1min incl 15, speed 7
Having to jog for a bit on some of the final minute reps as legs are killing from leg day and it’s so hard to speed walk uphill on that incline and speed!
6 PM
Other 25:00 [2]
Abs:
Birdogs - 3 x 10 each leg w/ 3sec hold
Plank - 4 x 1min
Ab Crunch Machine - 5 x 20 w/ 35kg
Crunches - 3 x 20
Calves - 25kg 10/10/10 normal, in, out
10 x 10 leg extension w/ 30kg (30s rest)
Birdogs - 3 x 10 each leg w/ 3sec hold
Plank - 4 x 1min
Ab Crunch Machine - 5 x 20 w/ 35kg
Crunches - 3 x 20
Calves - 25kg 10/10/10 normal, in, out
10 x 10 leg extension w/ 30kg (30s rest)
Wednesday Jan 17, 2018 #
Glute Activation 15:00 [3]
banded clams - 50 reps each leg
2 x 50 hip thrusts 15kg
2 x 50 hip thrusts 15kg
6 AM
Weights (Legs) 1:10:00 [3]
5 X 10 Simple
Leg press - 110kg (wide and narrow stance)
Bulgarian split squats - 8kg dbs
KB swing - 28kg
Lateral squats - 2 x 30kg, 3 x 35kg
Cable RDL - 20kg (lighter weight to engage hams and get form right)
Leg extension - 3 x 40kg, 2 x 37.5kg
Hyper extensions - 12.5kg
Leg press - 110kg (wide and narrow stance)
Bulgarian split squats - 8kg dbs
KB swing - 28kg
Lateral squats - 2 x 30kg, 3 x 35kg
Cable RDL - 20kg (lighter weight to engage hams and get form right)
Leg extension - 3 x 40kg, 2 x 37.5kg
Hyper extensions - 12.5kg
7 AM
HIIT (Intervals) 18:30 [4]
Cross trainer
30s on/30s off
Level 12
30s on/30s off
Level 12
Tuesday Jan 16, 2018 #
Glute Activation 10:00 [3]
12.5kg bb x 100
6 AM
Weights (Shoulders) 45:00 [3]
Simple 5 x 10:
Military press - 20kg
L lat raise - 4kg (to perfect form)
Rope pull to face - 15kg
Single arm cable front raise - 2.5kg
Cable rear delts - 2.5kg
DB seated lat raise - 5kg
Military press - 20kg
L lat raise - 4kg (to perfect form)
Rope pull to face - 15kg
Single arm cable front raise - 2.5kg
Cable rear delts - 2.5kg
DB seated lat raise - 5kg
7 AM
Cardio hills (Intervals) 30:00 [4]
Walking Hill Intervals:
2 min incl 5, speed 5
2 min incl 10, speed 6
1 min incl 15, speed 7
2 min incl 5, speed 5
2 min incl 10, speed 6
1 min incl 15, speed 7
Monday Jan 15, 2018 #
Glute Activation 15:00 [3]
10kg bb x 100 hip thrusts
donkey kickbacks x 50 each leg
donkey kickbacks x 50 each leg
5 PM
Weights (Legs) 1:15:00 [3]
Simple 5 x 10:
Low plate squats (25kg)
Long stride lunges (20kg)
Leg press (wide and narrow stance) (120kg)
SS 5 x 10:
Leg extension (47.5kg) to
Leg curl (45kg)
5 x 20 barbell travelling lunge (20kg)
Low plate squats (25kg)
Long stride lunges (20kg)
Leg press (wide and narrow stance) (120kg)
SS 5 x 10:
Leg extension (47.5kg) to
Leg curl (45kg)
5 x 20 barbell travelling lunge (20kg)
7 PM
HIIT (Cross trainer ) 19:00 [4]
18 x 30s on/30s off with a final 1 minute all out sprint
Followed by a few pathetic ab exercises
Followed by a few pathetic ab exercises
11 PM
Note
3 litres of water
Diet as plan
(Ate four chocolate roses. Oops.)
Diet as plan
(Ate four chocolate roses. Oops.)
Sunday Jan 14, 2018 #
Note
(rest day)
12 weeks out = calories reduced to 2000/day
First week of prep done. Did a 70hr working week. Spent all weekend at the pub on my feet but meant I got my 20,000 steps in so didnt have to do my cardio.
Almost died this week of jet lag!!
First week of prep done. Did a 70hr working week. Spent all weekend at the pub on my feet but meant I got my 20,000 steps in so didnt have to do my cardio.
Almost died this week of jet lag!!
Saturday Jan 13, 2018 #
Note
weight:73.5kg
Check in Saturday:
Weight Show Day: approx 67.5kg
Weight Start of Peak: 69kg
Weight Last Week: 73.6kg
Weight Now: 73.5kg
Variance: -0.1kg
Diet: 2300 cals with 1 cheat meal
Cardio: 3 x 30mins & 2 x 20min hiit
Weights: 5 x week (3 lower, 2 upper)
https://www.flickr.com/photos/155674020@N04/albums...
Convinced my parents scales at home are wrong are only lost 0.1kg in my first week back. Coach is happy though as said I look tighter in this weeks check in photos.
Weight Show Day: approx 67.5kg
Weight Start of Peak: 69kg
Weight Last Week: 73.6kg
Weight Now: 73.5kg
Variance: -0.1kg
Diet: 2300 cals with 1 cheat meal
Cardio: 3 x 30mins & 2 x 20min hiit
Weights: 5 x week (3 lower, 2 upper)
https://www.flickr.com/photos/155674020@N04/albums...
Convinced my parents scales at home are wrong are only lost 0.1kg in my first week back. Coach is happy though as said I look tighter in this weeks check in photos.
Glute Activation 10:00 [3]
15kg bb x 100
9 AM
Weights (Legs) 1:00:00 [3]
GVT 10 X 10
bb hip thrust
zercher reverse lunge
leg curl
lat squats
leg ext
bb hip thrust
zercher reverse lunge
leg curl
lat squats
leg ext
Friday Jan 12, 2018 #
Note
(rest day)
(weights)
Glute Activation 10:00 [3]
15kg bb x 100
7 AM
Cardio hills (Intervals) 30:00 [4]
walking hill intervals