Training Log Archive: BlomquistxIn the 7 days ending Feb 1, 2018:
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Thursday Feb 1, 2018 #
Note
F.... up today and had a mini packet of buttons. I blame exhaustion and the fact I haven't been able to have a cheat meal since 14th January (yes I'm counting!!!)
For those who might be reading this..I follow an extremely strict diet, everything is weighed to the exact gram and I have specific macros for me, which I am given by my coach.
Hopefully this week I get to have a cheat meal as my body is finally losing weight :) :)
For those who might be reading this..I follow an extremely strict diet, everything is weighed to the exact gram and I have specific macros for me, which I am given by my coach.
Hopefully this week I get to have a cheat meal as my body is finally losing weight :) :)
7 AM
Cardio 45:00 [3]
slept:6.0 weight:72.2kg
Had an absolute nightmare. Meant to wake up at 5.45am, somehow woke up at 6.45am and all my plans had gone to shiiiiiiit.
Fasted cardio done though. Main priority, must remember.
Hill Walking Intervals
8 sets of:
2mins incl 5, speed 5
2 mins incl 10, speed 6
1 min incl 15, speed 7
Fasted cardio done though. Main priority, must remember.
Hill Walking Intervals
8 sets of:
2mins incl 5, speed 5
2 mins incl 10, speed 6
1 min incl 15, speed 7
5 PM
Weights 1:05:00 [3]
BCT
Superset
4 x 15 leg press - 110kg
4 x 15 bb row - 30kg
Superset
4 x 15 curtsy squat - 35kg
4 x 15 shoulder press - 12.5kg
4 x 15 bicep curls - 12.5kg
Superset
4 x 15 bb rdls - 50kg
4 x 15 standing lat raises - 4kg
4 x 10 tricep kickbacks - 4kg
5 x 10 leg extensions - 40kg
Superset
4 x 15 leg press - 110kg
4 x 15 bb row - 30kg
Superset
4 x 15 curtsy squat - 35kg
4 x 15 shoulder press - 12.5kg
4 x 15 bicep curls - 12.5kg
Superset
4 x 15 bb rdls - 50kg
4 x 15 standing lat raises - 4kg
4 x 10 tricep kickbacks - 4kg
5 x 10 leg extensions - 40kg
Glute Activation 15:00 [2]
50 each leg cable kickbacks 5kg
2 x 50 hip thrusts 15kg
2 x 50 hip thrusts 15kg
7 PM
Cardio 1:00:00 [2]
Body Jam
Cardio for the sake of cardio, to burn off the buttons..LOL.
Cardio for the sake of cardio, to burn off the buttons..LOL.
Wednesday Jan 31, 2018 #
6 AM
Glute Activation 10:00 [2]
Double early session as I have a beautiful 13hr shift today
2 x 50 hip thrusts 20kg (oh the burn is real!!)
50 each leg banded clams
2 x 50 hip thrusts 20kg (oh the burn is real!!)
50 each leg banded clams
Weights 1:00:00 [3]
This BCT week is killing my body, no rest for the legs or upper body and having to go lighter and lighter with weights!
BCT
Superset
4 x 15 cable squat - 30kg
4 x 15 inverted row - TRX
Superset
4 x 15 hex bar deadlift - 46kg
4 x shoulder press - 12.5kg
Superset
4 x 10 step up each leg - 6kg dbs
4 x 15 lean away lat raise - 3kg db (all the 4-5s were taken :|) last set managed to get hold of a 4kg
5 x 10 leg extension - 40kg
BCT
Superset
4 x 15 cable squat - 30kg
4 x 15 inverted row - TRX
Superset
4 x 15 hex bar deadlift - 46kg
4 x shoulder press - 12.5kg
Superset
4 x 10 step up each leg - 6kg dbs
4 x 15 lean away lat raise - 3kg db (all the 4-5s were taken :|) last set managed to get hold of a 4kg
5 x 10 leg extension - 40kg
7 AM
HIIT 19:00 [3]
Wasn’t feeling this at all. So tired!
Started in the cross trainer and did my usual 30s on/30s off but I wasn’t wearing a very supportive sports bra and my boobs were hurting and achey so I moved over to the spin bike after 8 sets.
Spin bike 10 x 30s on/30s off with a one minute sprint at the end.
Julia is done.
Started in the cross trainer and did my usual 30s on/30s off but I wasn’t wearing a very supportive sports bra and my boobs were hurting and achey so I moved over to the spin bike after 8 sets.
Spin bike 10 x 30s on/30s off with a one minute sprint at the end.
Julia is done.
Tuesday Jan 30, 2018 #
7 AM
Cardio 45:00 [3]
weight:72.6kg
Lost 1kg in a week...BOOOOOOOOOOOM - we finally getting somewhere
Hill Walking Intervals - fasted
8 sets of:
2mins incl 5, speed 5
2 mins incl 10, speed 6
1 min incl 15, speed 7
Hill Walking Intervals - fasted
8 sets of:
2mins incl 5, speed 5
2 mins incl 10, speed 6
1 min incl 15, speed 7
5 PM
Weights 1:15:00 [3]
Tonight hurt like a b....
BCT
Superset
4 x 15 sumo squat - 40kg
4 x 15 shoulder press - 10kg dbs
Superset
4 x 15 front squat - 25kg, 22.5kg, 20kg, 20kg
4 x 15 lat raises - 4kg dbs
Superset
4 x 15 (each leg) zercher reverse lunges - 25kg, 22.5kg, 20kg, 20kg
4 x 15 lat pull down - 40kg and 3 x 35kg
Superset
4 x 15 (each leg) leg press - 50kg and 3 x 45kg
4 x 15 assisted pull ups
5 x 10 leg extension - 40kg
BCT
Superset
4 x 15 sumo squat - 40kg
4 x 15 shoulder press - 10kg dbs
Superset
4 x 15 front squat - 25kg, 22.5kg, 20kg, 20kg
4 x 15 lat raises - 4kg dbs
Superset
4 x 15 (each leg) zercher reverse lunges - 25kg, 22.5kg, 20kg, 20kg
4 x 15 lat pull down - 40kg and 3 x 35kg
Superset
4 x 15 (each leg) leg press - 50kg and 3 x 45kg
4 x 15 assisted pull ups
5 x 10 leg extension - 40kg
Glute Activation 10:00 [2]
2 x 50 hip thrusts 20kg
50 each leg banded donkey kickbacks
50 each leg banded donkey kickbacks
Monday Jan 29, 2018 #
5 AM
Weights 1:05:00 [3]
BCT week
Superset
4 x 15 straight leg rdls - 17.5kg
4 x 15 incline bench row - 6kg dbs
Superset
4 x 15 leg press - 105kg
4 x 15 one arm cable laterals - 2.5kg
Superset
4 x 15 curtsy squats each leg - 30kg
4 x 15 chest press - 30kg
Superset
5 x 10 leg ext - 40kg
5 x 10 laterals - 3kg dbs focusing on correct movement
4 x 8 assisted pull ups
Superset
4 x 15 straight leg rdls - 17.5kg
4 x 15 incline bench row - 6kg dbs
Superset
4 x 15 leg press - 105kg
4 x 15 one arm cable laterals - 2.5kg
Superset
4 x 15 curtsy squats each leg - 30kg
4 x 15 chest press - 30kg
Superset
5 x 10 leg ext - 40kg
5 x 10 laterals - 3kg dbs focusing on correct movement
4 x 8 assisted pull ups
7 AM
Cardio 45:00 [3]
Due to my stubborn body not responding to losing weight well, the coach has changed my cardio to 4x45min a week + 2 x HIIT
So first day of 45mins, never had to do cardio this long before. So frustrating!
Hill Walking Intervals
8 sets of:
2mins incl 5, speed 5
2 mins incl 10, speed 6
1 min incl 15, speed 7
Started wearing a hoodie doing this now to make me sweat more (its horrible!) and am doing it fasted for another week to see what the scales will bring me saturday..!
So first day of 45mins, never had to do cardio this long before. So frustrating!
Hill Walking Intervals
8 sets of:
2mins incl 5, speed 5
2 mins incl 10, speed 6
1 min incl 15, speed 7
Started wearing a hoodie doing this now to make me sweat more (its horrible!) and am doing it fasted for another week to see what the scales will bring me saturday..!
5 PM
Glute Activation 10:00 [2]
2 x 50 hip thrusts 20kg
50 each leg banded fire hydrants
50 each leg banded fire hydrants
Sunday Jan 28, 2018 #
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...
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.
I’m tired now.
Saturday Jan 27, 2018 #
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
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
25 each leg hydrants
100 x hip raises with 10kg plate
Friday Jan 26, 2018 #
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
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