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Training Log Archive: Blomquistx

In the 7 days ending Jan 28:

activity # timemileskm+m
  Weights 5 5:55:00
  Cardio5 3:24:00
  Glute Activation7 1:09:00
  HIIT3 57:00
  Other1 15:00
  Total16 11:40:00
averages - sleep:7.8 weight:73.2kg

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MoTuWeThFrSaSu

Sunday Jan 28 #

Note
(rest day)

Check in 27/1/18

Weight Show Day: approx 67.5kg
Weight Start of Peak: 69kg
Weight Last Week: 73.7kg
Weight Now: 73.1kg
Variance: -0.6kg
Diet: 1850 cals with 1 refeed
Cardio: 3 x 30mins & 3 x 20min hiit
Weights: 5 x week (3 lower, 2 upper)

https://www.flickr.com/photos/155674020@N04/sets/7...

Cardio 50:00 [2]
weight:72.8kg

Body Jam

Glute Activation 10:00 [2]

100 hip thrusts 20kg :’(

Other 15:00 [1]

Abs and calves

HIIT 18:00 [3]

30s on/30s off

I’m tired now.

Saturday Jan 27 #

9 AM

Weights 1:10:00 [3]
weight:73.1kg

Giant set

4 sets of:
15 x bench squats - 50kg
15 x lat squats each leg - 30kg
15 x hip thrusts - 50kg
15 x donkey kicks each leg banded
15 x rever hypers - no weight
20 x travelling lunges - 20kg (gym so busy so no space to lunge with a big barbell :| )

10 x 10 leg extensions- 35kg (30s rest)

2 x 20 outer thigh machine
10 AM

Glute Activation 10:00 [2]

25 each leg clams
25 each leg hydrants

100 x hip raises with 10kg plate

Friday Jan 26 #

Note
slept:7.0 (rest day)

7 AM

HIIT 20:00 [5]

Sweaty MESS!

hiit/plyometrics

3 sets of:

10 squat jumps
10 each leg step lunges
10 each leg lateral jump squats
10 in and out squats jumps
10 box jumps with squat
Sled
1 minute sprint on treadmill

Julia = dying
8 AM

Glute Activation 10:00 [2]

2 sets of 50 hip thrusts with 15kg

Thursday Jan 25 #

7 AM

Cardio 30:00 [4]
slept:7.5 weight:73.1kg

Stairmaster - eww

139 floors climbed
Level 11 with Level 21 one minute blast at the end
345 calories

Weighed myself this morning and FINALLY lost some weight, 0.6kg since Monday yipeee!
5 PM

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

4 x 8, 8, 6, 6

Hip thrusts - 2 x 65kg, 2 x 75kg
Leg ext - 2 x 50kg, 2 x 55kg
Leg curl - 2 x 47.5kg, 2 x 52.5kg
Leg press - 2 x 160kg, 1 x 165kg, 1 x 170kg
Deadlifts - 2 x 70kg, 2 x 80kg
Rdls dbs - 2 x 25kg, 2 x 27.5kg

Glute Activation 12:00 [2]

banded clams 50 each leg

2 x 50 thrusts with 15kg
7 PM

Cardio 1:00:00 [3]

Body Jam!

Decided to make a comeback to the class to help burn more calories and kickstart the shred. Forgot how arrobicaly challenging this class is! It’s just constant hip hop dancing, jumping etc.

Loved it though!

Wednesday Jan 24 #

7 AM

HIIT (Intervals) 19:00 [4]

205 calories burnt

Standard 1 x 30s on/30s off on crosstrainer

Stressful morning, ate two mini celebrations, now I feel really guilty :|
5 PM

Weights 1:00:00 [4]

4 x 8, 8, 6, 6

Warmed up with some 4s

Standing lat raise - 2 x 6kg, 2 x 8kg
Alternate front lat raise - 2 x 8kg, 2 x 10kg
Upper back machine - 2 x 35kg, 2 x 40kg
Shoulder press machine - 2 x 25kg, 2 x 27.5kg
Db Arnold press - 2 x 8kg, 2 x 10kg
Rope cable triceps - 2 x 12.5kg, 2 x 15kg
Cable biceps - 2 x 12.5kg, 2 x15kg
Barbell shoulder press - 2 x 15kg, 2 x 20kg
Upright row - 2 x 15kg, 2 x 20kg

Loved training tonight as shoulders is my fave so just did some extra
8 PM

Glute Activation 5:00 [2]

Ooops. Completely forgot to do my daily hip thrusts at the gym so improvised at home with my DBs.

Usual 2 x 50

Tuesday Jan 23 #

7 AM

Cardio intervals (Hills) 32:00 [4]
slept:8.0

Walking Hill Intervals

Burnt 365 cals

5 x 2mins incl 5 speed 5.5, 2 mins incl 10 speed 6.5, 1 min incl 15, speed 7.5

Last 2 mins sprinted on speed 17

#SWEATYYY
5 PM

Weights (Legs) 1:00:00 [4]

4 x 8, 8, 6, 6

Leg press - 2 x 150kg, 2 x 160kg
DB RDLS - 2 x 30kgs (60), 2 x 32.5kgs (65kg)
Leg ext - 2 x 50kg, 2 x 55kg
Leg curl - 2 x 50kg, 2 x 52.5kg
Leg press diagonal one leg - 2 x 30kg, 2 x 35kg
Squats - 2 x 55kg, 2 x 60kg (can’t go that heavy due to lower back issues)

10 x 10 standing lat raise (5 sets with 5kg dbs & 5 sets with 4kg dbs with 30s rest between each set)

Glute Activation 12:00 [2]

50 each leg donkey kickbacks

100 x hip thrusts with 12.5kg

Monday Jan 22 #

6 AM

Cardio hills (Intervals) 32:00 [4]
slept:8.5 weight:73.7kg

Walking Hill Intervals

Burnt 360 calories.

Mixed it up this morning after feeling like a fatty recently.

5 x 2mins incl 5 speed 5.5, 2 mins incl 10 speed 6.5, 1 min incl 15, speed 7.5

(run each first 30s of final 1 min rep as cant walk that fast for a whole minute!)

at the end I sprinted on speed 16 until failure which was a whole 2 mins (looool, i dont do proper cardio anymore! #dying)
6 PM

Weights (Upper Body) 1:30:00 [3]

Upper Body with Georgia

4 x 8, 8, 6, 6

db seared lat raise - 6kg, 6kg, 7kg, 7kg
Db lying overhead - 12, 12, 14, 14kg
Db shoulder Press - 12, 12, 14, 14kg
Db incl chest press - 10, 10, 12, 12kg
WG lat pull - 40, 40, 45, 45kg
NG RG lat pull - 45, 45, 47,5, 47.5kg
Leaning lat raise cable - 2.5, 2,5, 5, 5kg
Rear delt cables - didn’t track the weight, ooops
Bent over barbell row - 35, 35, 40, 40kg
Rack pulls - 60, 60, 80, 80kg (first time ever doing these, they were fun)

BOOOOOM! It’s heavy week babyyyy
7 PM

Glute Activation 10:00 [3]

2 x 50 thrusts 15kg then 12.5kg

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