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Training Log Archive: Blomquistx

In the 7 days ending Feb 18:

activity # timemileskm+m
  Weights 6 6:25:00
  Cardio4 4:00:00 4.16 6.7
  Glute Activation7 1:13:00
  HIIT2 48:30
  Other1 30:00
  Total18 12:56:30 4.16 6.7

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MoTuWeThFrSaSu

Sunday Feb 18 #

9 AM

HIIT 30:00 [4]

HIIT

shoulder presses, kettle bell swings, press ups, running and rowing sprints
10 AM

Other 30:00 [2]

Abs and calves

Glute Activation 10:00 [2]

Hip thrust x 100 20kg

Saturday Feb 17 #

10 AM

Weights 1:05:00 [3]

Upper Body

5 x 10 simple:

Straight bar pull down - 17.5kg/20kg
Lat Pull Down - 45kg
Seated Lat Raises - 6kg
Cable rear delts - 5kg

SS:
Bb bicep curls - 15kg
Tricep rope pull downs - 15kg
11 AM

Glute Activation 10:00 [2]

100 x hip thrusts 20kg

Friday Feb 16 #

7 AM

Cardio 1:00:00 [3] 6.7 km (8:57 / km)

Fasted walking hill intervals - felt very good today!

Worked out yesterday I'm burning 620cals in the morning, another 4-600 at night and I'm eating 1850 calories a day. Surprised I'm feeling so energetic still. Excited for check in on Sunday, hoping I've lost more weight with this increased cardio!
6 PM

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

Booty day

5 x 10 simple:

BB lateral squats
two bench squats
db rdl toes elevated
reverse hypers
donkey kickbacks
kb swing

7 PM

Glute Activation 13:00 [2]

100 hip thrusts & banded hydrants

Thursday Feb 15 #

6 AM

Cardio intervals 1:00:00 [3]

This was hard to get up for, emotional wreck as it's a year ago today since I lost my little doggy, Jasper.

AND I didnt get out of work till 12pm last night :|

Still, got it done.

Walking hill intervals #standard.
6 PM

Weights (Upper Body) 1:15:00 [3]

5 x 10 Simple:

Behind neck lat pull down - 35kg
Straight bar pull down wide - 17.5kg x 3 & 20kg x 2
Chest press machine - 35kg x 2, 32.5kg x 3
Incline bench row - 10kg dbs
Standing DB L lat raise - 6kg x 1, 4 x 5kg dbs
Seated row WG OH grip - 1 x 35kg, 3 x 30kg, 1 x 25kg
Bent over row OH WG - 40kg
Rack pulls - 60 up to 90kg

5 x 10 leg ext - 40kg
3 x 20 glute machine (10 forward 60kg, 10 back 30gkg)
7 PM

Glute Activation 10:00 [2]

50 x hip thrusts x 2 15kg (20kg bar being hogged :|)

Wednesday Feb 14 #

6 AM

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

Happy V Day <3

Simple 5 x 10

One leg press (wide,narrow, normal) - 40kg
Hex bar rdl - 56kg
Single kb rdl - 28kg
BB lat lunge - 40kg
Good mornings - 25kg x 3 & 30kg x 2
Hyper extension - 10kg db
7 AM

Glute Activation 10:00 [2]

Banded clams
Hip thrusts
8 AM

HIIT intervals 18:30 [3]

Wow, I was tired and effort was not great!!

Crosstrainer, level 10, 30s on/30s off

Tuesday Feb 13 #

7 AM

Cardio 1:00:00 [3]

Walking Hill Intervals

Tired, sweaty and felt sick at the end. Pushing hard
5 PM

Weights 1:00:00 [3]

In a rush tonight so gave myself little recovery

5 x 10 Simple:

No lat raise machine so mimicked movement - 6kg dbs
Shoulder Press machine - 20kg x 2, 17.5kg x 2, 15kg
Rear delt pushback - 6kg dbs
Cable front raise - 7.5kg x 3, 5kg x 2
Behind the neck press - 20kg, 4 x 15kg
High Rope pull - 4 x 17.5kg & 1 x 20kg
6 PM

Glute Activation 10:00 [2]

Hip thrusts & leg extensions

Monday Feb 12 #

7 AM

Cardio 1:00:00 [3]

Coach has upped my cardio to 45-60mins, EWWW!

5 PM

Glute Activation 10:00 [2]

2 x 50 donkey kickbacks banded
2 x 50 hip thrusts 15kg

Weights (Legs) 1:05:00 [3]

5 x 10 Simple:

Hip raises on bench - 20kg bb
Deep Squats - 40kg, 45kg, 50kg, 55kg, 55kg
Leg Press (wide, narrow normal) 6 sets - 140kg (last set 160kg)
DB RDLs - 22.5kg dbs

Superset:
Leg ext - 47.5kg
Leg curl - 47.5kg

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