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Training Log Archive: Blomquistx

In the 7 days ending Feb 4:

activity # timemileskm+m
  Weights 5 5:25:00
  Cardio5 4:00:00
  Glute Activation7 1:12:00
  HIIT2 49:00
  Other1 25:00
  Total15 11:51:00
averages - sleep:6 weight:71.8kg

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Sunday Feb 4 #

9 AM

HIIT 30:00 [4]
weight:71.2kg (rest day)

HIIT workout ft. deadlifts, sprints, rowing, squat holds, tricep push ups etc

Glute Activation 5:00 [2]

10 AM

Other 25:00 [2]

Abs and calves

Saturday Feb 3 #

Glute Activation 10:00 [2]

9 AM

Weights (Legs) 1:00:00 [3]
weight:71.2kg

Boooty Day

10 x 10 hip thrusts - 45kg

5 x 10:
Fire hydrants - banded
In and out squat jumps - bw
Hip raise on bench - 15kg plate
RDL with hex bar - 56kg
KB deadlift - 43.5kg
Hyper extension - 8kg db

Plus:

5 x 10 leg extensions - 40kg

Friday Feb 2 #

7 AM

Glute Activation 12:00 [2]

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

Cardio 45:00 [3]
(rest day)

Walking Hill Intervals

...the usual

Thursday Feb 1 #

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 :) :)
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
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

Glute Activation 15:00 [2]

50 each leg cable kickbacks 5kg
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.

Wednesday Jan 31 #

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

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
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.

Tuesday Jan 30 #

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
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

Glute Activation 10:00 [2]

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

Monday Jan 29 #

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
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..!
5 PM

Glute Activation 10:00 [2]

2 x 50 hip thrusts 20kg
50 each leg banded fire hydrants

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