Training Log Archive: BlomquistxIn the 7 days ending Mar 25, 2018:
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Sunday Mar 25, 2018 #
9 AM
Weights 55:00 [3]
Hamstrings:
4 x 15 each leg cable standing curls (15kg)
4 x 12 stiff leg deads (60kg)
7 x 15 leg curls (40s rest between sets) (40-35kg)
Calves:
5 x 30 (in, out, normal stance) 70kg
Ab machine
5 x 20 (40kg)
4 x 15 each leg cable standing curls (15kg)
4 x 12 stiff leg deads (60kg)
7 x 15 leg curls (40s rest between sets) (40-35kg)
Calves:
5 x 30 (in, out, normal stance) 70kg
Ab machine
5 x 20 (40kg)
10 AM
Glute Activation 10:00 [2]
2 x 50 hip thrusts 20kg
50 each leg banded clams
50 each leg banded clams
4 PM
Cardio (Plyometrics ) 20:00 [4]
4 rounds of:
10 squat jumps
10 each leg jumping lunges
10 in and out squat jumps
10 each leg lateral jumps
10 box jumps
10 squat jumps
10 each leg jumping lunges
10 in and out squat jumps
10 each leg lateral jumps
10 box jumps
Saturday Mar 24, 2018 #
8 AM
Weights (Back) 1:30:00 [3]
LONGEST BACK SESSION!!!!
Friday Mar 23, 2018 #
6 AM
Glute Activation 5:00 [2]
20kg hip thrusts 2 x 50
Weights 15:00 [3]
7 x 10 lat raises 4kg dbs
5 x 10 leg ext 45kg
5 x 10 leg ext 45kg
7 AM
Cardio 1:00:00 [3] 6.31 km (9:31 / km)
Toughy this morning. VERY tired!
Incline 10, Speed 6-6.5
Incline 10, Speed 6-6.5
Thursday Mar 22, 2018 #
6 AM
Cardio 1:00:00 [3]
Stairmaster
Level 10-15
Floors 295!!!
This is the longest I've ever been on a stairmaster for. Actually really enjoying my cardio at the moment. Been re-watching '13 Reasons Why'
Level 10-15
Floors 295!!!
This is the longest I've ever been on a stairmaster for. Actually really enjoying my cardio at the moment. Been re-watching '13 Reasons Why'
5 PM
Glute Activation 10:00 [2]
Hip thrusts 20kg 2 x 50
Weights (Glutes) 1:00:00 [3]
Simple (10 x each leg):
3 x 20 eg banded fire hydrants
4 x 10 hip raises on bosu
4 x 10 single leg reverse hypers with ankle weights
4 x 10 one leg press
4 x 10 donkey kickbacks cables on bench
4 x 20 travelling lunges
4 x 20 kettle bell swings
4 x 10 ankle weights lying abductions
3 x 20 eg banded fire hydrants
4 x 10 hip raises on bosu
4 x 10 single leg reverse hypers with ankle weights
4 x 10 one leg press
4 x 10 donkey kickbacks cables on bench
4 x 20 travelling lunges
4 x 20 kettle bell swings
4 x 10 ankle weights lying abductions
Wednesday Mar 21, 2018 #
7 AM
Cardio 1:00:00 [3] 6.5 km (9:14 / km)
Incline 12.5, Speed 6.5
7 PM
Glute Activation 10:00 [2]
Hip thrusts 15kg 5 x 20
Weights (Chest & Arms) 1:00:00 [3]
Simple:
4 x 8 incl db press ng
4 x 12 15 degree incline smith press (3s negs)
SS:
4 x 12 dips (3s negs)
4 x 12 chest press machine
Biceps:
3 x 12 ez bar curls (3s negs)
3 x 12 ng bb curls
3 x 12 incl db curl
7 x 15 each arm concentrations curls on bench
Triceps:
3 x 12 tricep cable push downs
3 x 12 tricep press db
3 x 12 db tricep kickbacks
4 x 8 incl db press ng
4 x 12 15 degree incline smith press (3s negs)
SS:
4 x 12 dips (3s negs)
4 x 12 chest press machine
Biceps:
3 x 12 ez bar curls (3s negs)
3 x 12 ng bb curls
3 x 12 incl db curl
7 x 15 each arm concentrations curls on bench
Triceps:
3 x 12 tricep cable push downs
3 x 12 tricep press db
3 x 12 db tricep kickbacks
Tuesday Mar 20, 2018 #
7 AM
Cardio intervals 1:00:00 [3] 6.3 km (9:31 / km)
Walking hill intervals
7 PM
Weights (Shoulders) 1:00:00 [3]
Simple:
4 x 20, 15, 12, 10 bb shoulder press (10kg, 12.5kg, 15kg, 20kg)
4 x 12, 10, 8, 6 db lat raises - 5kg, 6kg, 7kg, 7kg dbs
4 x 12 vg db front raises - 6kg dbs
4 x 12 wg upright rows - 20kg
4 x 12 one arm cable lat raises - 2.5kg
4 x 12 lean away lat raises - 7kg db
7 x 15 lat raises (45s rest in between) - 4kg
4 x 20, 15, 12, 10 bb shoulder press (10kg, 12.5kg, 15kg, 20kg)
4 x 12, 10, 8, 6 db lat raises - 5kg, 6kg, 7kg, 7kg dbs
4 x 12 vg db front raises - 6kg dbs
4 x 12 wg upright rows - 20kg
4 x 12 one arm cable lat raises - 2.5kg
4 x 12 lean away lat raises - 7kg db
7 x 15 lat raises (45s rest in between) - 4kg
8 PM
Glute Activation 10:00 [2]
5 x 20 hip thrusts 15kg with only a pause at the top after each set
Monday Mar 19, 2018 #
6 AM
Glute Activation 10:00 [2]
2 x 50 hip thursts 20kg
50 each leg banded donkey kickbacks
50 each leg banded donkey kickbacks
Weights (Legs) 1:15:00 [3]
Simple:
4 x 20 squats
4 x 12, 10, 8, 6 leg press (last 2 sets, 10s rest then to failure - 3/4 reps)
4 x 10 hack squats (6s negs)
SS:
4 x 12 leg ext
4 x 10 each leg lunges
7 x 15 leg press (wide, narrow and normal stance) 45s rest between each set (OUUUUUUCH!)
4 x 20 squats
4 x 12, 10, 8, 6 leg press (last 2 sets, 10s rest then to failure - 3/4 reps)
4 x 10 hack squats (6s negs)
SS:
4 x 12 leg ext
4 x 10 each leg lunges
7 x 15 leg press (wide, narrow and normal stance) 45s rest between each set (OUUUUUUCH!)
7 AM
Cardio 48:00 [3]
Needed to do a dbl session this morning as I have an appointment tonight and then plans with a friend.
10 incline, speed 6
10 incline, speed 6