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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Blomquistx

In the 7 days ending Jan 21:

activity # timemileskm+m
  Weights 5 5:10:00
  Glute Activation5 1:02:00
  Cardio2 1:00:00
  HIIT2 37:30
  Other1 25:00
  Total14 8:14:30
averages - sleep:4.8

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MoTuWeThFrSaSu

Sunday Jan 21 #

1 PM

Glute Activation 12:00 [2]
slept:3.0

Up at 4am for flight home from Latvia and got zero sleep!

2 x 50 hip thrusts - 15kg
Banded fire hydrants 1 x 50 each leg

Weights (Legs) 1:15:00 [3]

Simple 5 x 10

Hip thrusts - 50kg
Curtsy squats - 35kg
Good Mornings - 37.5kg
Smith donkey kickbacks - 7.5kg plates each side
Outer thigh machine - 55kg sat forward and then went to 35-45kg depending on set sat back to failure (6-8reps)
Leg extension - 45kg, last 2 at 40kg
Toe raised DB rdls - 22.5kg dbs
2 PM

Note

Followed by posing practice. Very rusty, very fluffy too.

Weight has shifted down 0.1kg in 2 weeks, what a joke. Seeing the coach tomorrow so will see what she says. It sucks. That weight was taken pre Latvia too!

Saturday Jan 20 #

Note
(rest day)

City break in Latvia

Friday Jan 19 #

Note
(rest day)

City break in Latvia

Thursday Jan 18 #

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
8 AM

Glute Activation 10:00 [3]

12.5kg 50 x hip thrusts
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!
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)

Wednesday Jan 17 #

Glute Activation 15:00 [3]

banded clams - 50 reps each leg

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
7 AM

HIIT (Intervals) 18:30 [4]

Cross trainer

30s on/30s off

Level 12

Tuesday Jan 16 #

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
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

Monday Jan 15 #

Glute Activation 15:00 [3]

10kg bb x 100 hip thrusts

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)
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
11 PM

Note

3 litres of water
Diet as plan
(Ate four chocolate roses. Oops.)

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