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Training Log Archive: Blomquistx

In the 7 days ending Feb 11:

activity # timemileskm+m
  Weights 6 6:15:00
  Cardio6 3:40:00
  Glute Activation5 48:00
  HIIT2 37:00
  Other1 25:00
  Total14 11:45:00
averages - weight:70.8kg

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MoTuWeThFrSaSu

Sunday Feb 11 #

Note

Check in:

Weight Show Day: approx 67.5kg
Weight Start of Peak: 69kg
Weight Last Week: 71.5kg
Weight Now: 70.7kg
Variance: -0.7kg
Diet: 1850 cals with 1 refeed
Cardio: 3 x 45mins fasted & 2 x 20min hiit (1more tomorrow)
Weights: 6 x week (3 lower, 3 upper)
Show: PCA 8 weeks & Miami Pro 9 weeks
Compliance: I had 2 slices of pizza and garlic bread on Tuesday

https://www.flickr.com/photos/155674020@N04/393224...
9 AM

Cardio 30:00 [3]

Stair master me vel 10-13 and 1min Level 21 at the end
Wearing a hoodie for this was disgusting!
Floors 148

Cardio 15:00 [3]
weight:70.8kg

Walking hill intervals for 15mns
10 AM

Glute Activation 10:00 [2]

100 hip thrusts with 20kg

Other 25:00 [2]

Calves, abs and quads

Saturday Feb 10 #

9 AM

Cardio 45:00 [3]

Walking hill intervals
10 AM

Weights 1:05:00 [3]

Most disgusting session! It basically got taken over by some crazed boxing dude who had me in tears and blurry eyed by the end he pushed me that hard haha

It was upper Body mainly

Friday Feb 9 #

6 AM

Weights 1:00:00 [3]

5 x 10 bb hip thrusts - 60kg
5 x 10 outer thigh machine (pelvis rotated inward) - 65kg
5 x 10 cable kickbacks each leg - 10kg (keep it lighter to get form right and engage bum without recruiting anything else)

ankle weight circuit x 4 (each leg)
10 x fire hydrants
10 x donkey kickbacks straight leg
10 x lying abduction
10 x glute side kick outs

5 x10 leg ext - 45kg
10 x 10 standing lat raise - 4kg dbs

Glute Activation 8:00 [2]

100 x hip raise 10kg
7 PM

HIIT 19:00 [3]

Crosstrainer
Level 10
30s on/30s off

Thursday Feb 8 #

7 AM

Cardio 45:00 [3]

Walking hill intervals

Glute Activation 10:00 [2]

2 x 50 hip thrusts 20kg - really slow and controlled
5 PM

Weights warm up/down (Upper Body) 1:20:00 [3]

4 x 15, 12, 10, 8:

Db shoulder press
Db incline chest press
Db single arms rows
Bent over rows
Rack pulls
Cable pull down
WG lat pull down
RG lat pull down

Same format of sets for leg girls, supersat into leg extension
7 PM

Cardio 30:00 [3]

Body Jaaaam

Wednesday Feb 7 #

6 AM

Weights 1:00:00 [3]

4 x 15, 12, 10, 8

BB hip thrust
Cable pull through
Reverse lunge
Bulgarian split squat
One leg deadlift on smith

Glute Activation 10:00 [2]

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

Cardio 45:00 [3]

Walking hill intervals

Tuesday Feb 6 #

5 PM

Weights 1:00:00 [3]

4 x 15, 12, 10, 8

Standing DB lat raise
Seated DB press
BB military press
Seated DB lat raise
Front raise alternate DB
Bent over delt flies

Hungover, life wasnt good today #ManDown

Monday Feb 5 #

6 AM

Weights 50:00 [3]

15, 12, 10, 8:

SS:
Leg Press
Smith Squat (bar between legs and standing on bench)

SS:
Leg curl
Leg extension

SS:
Travelling lunge
DB RDLs

Glute Activation 10:00 [2]

7 AM

HIIT 18:00 [3]

5mins on spin bike and the other 12mins on crosstrainer (30s on/30s off)

Cardio 10:00 [3]

2 sets of walking hill intervals

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