Training Log Archive: BlomquistxIn the 7 days ending Mar 11, 2018:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||
|
|
|
|
|
|
| |||||||||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||||||||
Sunday Mar 11, 2018 #
9 AM
Cardio 30:00 [4]
HIIT
40s on/40s active recov
4 rounds with 4 sets of:
Sprints / Active Walk
Row Sprints / Active Row
Shoulder Press / Burpees
Alternate Slam Balls / In & Out Squat Jumps
40s on/40s active recov
4 rounds with 4 sets of:
Sprints / Active Walk
Row Sprints / Active Row
Shoulder Press / Burpees
Alternate Slam Balls / In & Out Squat Jumps
Weights 30:00 [3]
Circuit
5 sets of:
20 ab machine
10 leg ext (40kg)
Calves 10 in, 10 out, 10 normal
Lat raises (6kg dbs)
5 sets of:
20 ab machine
10 leg ext (40kg)
Calves 10 in, 10 out, 10 normal
Lat raises (6kg dbs)
Saturday Mar 10, 2018 #
8 AM
Weights (Back) 1:20:00 [3]
4 x 12 pull ups WG (squeeze for 1s at top)
4 x 8 pull down neutral (squeeze 1s at top + 3s negative)
SS:
3 x 10 cg pull down
3 x 8 straight arm pull down
Simple:
4 x 12 1 arm seated cable row SG
3 x 15, 12, 10 Tbar row
3 x 10 DB bent over row
7 x 15 seated cable row (45s rest between sets)
4 x 15, 12, 10, 8 head supported db raises
7 x 15 standing rear cable delt flies (45s between sets)
Triceps:
3 x 12 wide grip skull crushers
3 x 12 seated tricep press
3 x 12 db tricep kickbacks
4 x 8 pull down neutral (squeeze 1s at top + 3s negative)
SS:
3 x 10 cg pull down
3 x 8 straight arm pull down
Simple:
4 x 12 1 arm seated cable row SG
3 x 15, 12, 10 Tbar row
3 x 10 DB bent over row
7 x 15 seated cable row (45s rest between sets)
4 x 15, 12, 10, 8 head supported db raises
7 x 15 standing rear cable delt flies (45s between sets)
Triceps:
3 x 12 wide grip skull crushers
3 x 12 seated tricep press
3 x 12 db tricep kickbacks
10 AM
Glute Activation 10:00 [2]
2 x 50 hip thrusts 20kg
Friday Mar 9, 2018 #
6 AM
Weights (Glutes) 1:10:00 [4]
5 x 10 each leg Travelling lunges - 45kg
5 x 10 Hyperextensions - 8kg
5 x 10 two bench squat - 28kg
5 x 10 each leg cable kickbacks - 10kg
5 x 10 leg press (wide, narrow and normal stance) - 140kg
5 x 10 bench hip raise - 15kg
5 x 10 hip thrusts - 60kg
5 x 10 Hyperextensions - 8kg
5 x 10 two bench squat - 28kg
5 x 10 each leg cable kickbacks - 10kg
5 x 10 leg press (wide, narrow and normal stance) - 140kg
5 x 10 bench hip raise - 15kg
5 x 10 hip thrusts - 60kg
Glute Activation 12:50 [2]
100 hip thrurst 20kg
50 each leg banded fire hydrants
50 each leg banded fire hydrants
Thursday Mar 8, 2018 #
Note
(rest day)
Emotional day - decided to not train in the evening. Had a coffee with my little Lucy Butt and then went to see Mummy and Daddy for cuddles
7 AM
Cardio 30:00 [3]
Incline 10
Speed 6.5
Going to start wearing a HR monitor as of next week. Been told if I'm going too hard I'll be out of the fat burning zone and burning muscle instead. So want to control my HR zones as I go so hard on my cardio so probs overdoing it!!
Speed 6.5
Going to start wearing a HR monitor as of next week. Been told if I'm going too hard I'll be out of the fat burning zone and burning muscle instead. So want to control my HR zones as I go so hard on my cardio so probs overdoing it!!
Wednesday Mar 7, 2018 #
6 AM
Weights (Shoulders) 1:05:00 [3]
60s rest between sets:
4 x 20, 15, 12, 10 bb shoulder press
4 x 12, 10, 8, 6 seated lat raises
4 x 12 vg db front raises
4 x 12 wg upright rows
4 x 12 one carm cable lat raises
4 x 12 db lean away lat raises
7 x 15 lat raises (45s rest in between)
4 x 20, 15, 12, 10 bb shoulder press
4 x 12, 10, 8, 6 seated lat raises
4 x 12 vg db front raises
4 x 12 wg upright rows
4 x 12 one carm cable lat raises
4 x 12 db lean away lat raises
7 x 15 lat raises (45s rest in between)
7 AM
Glute Activation 10:00 [2]
Cardio 30:00 [2]
Walking hill intervals
Legs crazy heavy and tired from Monday's monster workout
Legs crazy heavy and tired from Monday's monster workout
Tuesday Mar 6, 2018 #
7 AM
Cardio intervals 30:00 [3]
weight:70kg
Walking hill intervals
Cardio has been reduced - YAAAY
Cardio has been reduced - YAAAY
5 PM
Weights (Chest & Arms) 1:05:00 [3]
4 x 8 incline db press ng (3s negative)
4 x 12 15degree incl smith press rg
SS:
4 x 12 dips (3s negative)
4 x 12 incline cable fly
3 x 12 ez bar curl (3s negative)
3 x 12 ng bb curl
3 x 12 incline db curl
5 x 15 each arm concentration curl (2s negative with no rest)
4 x 12 15degree incl smith press rg
SS:
4 x 12 dips (3s negative)
4 x 12 incline cable fly
3 x 12 ez bar curl (3s negative)
3 x 12 ng bb curl
3 x 12 incline db curl
5 x 15 each arm concentration curl (2s negative with no rest)
7 PM
Glute Activation 10:00 [2]
Monday Mar 5, 2018 #
7 AM
Cardio 45:00 [3]
Uphill
Incl. 10
Speed. 6.5/6
Incl. 10
Speed. 6.5/6
12 PM
Other (Yoga) 1:00:00 [0]
Went to Yoga class again, definitely needed. Instructor came up to me after and said she found me on Instagram and was shocked as she didnt realise I competed!!
5 PM
Weights (Legs) 1:30:00 [4]
Wow jesus, hardest leg session in a while..you ready for this!
4 x 20 front squats
4 x 12, 10, 8, 6, 10s rest then to failure (only got an additional 3 reps as was at 180kg!)
4 x 10 hack squats (6s negative)
SS:
4 x 12 leg ext
4 x 10 each leg lunges
7 x 15 leg press
4 x 15 standing leg curl on cables
4 x 12 stiff deadlift bb
7 x 15 seated leg curl
4 x 20 front squats
4 x 12, 10, 8, 6, 10s rest then to failure (only got an additional 3 reps as was at 180kg!)
4 x 10 hack squats (6s negative)
SS:
4 x 12 leg ext
4 x 10 each leg lunges
7 x 15 leg press
4 x 15 standing leg curl on cables
4 x 12 stiff deadlift bb
7 x 15 seated leg curl
Glute Activation 10:00 [2]