70Kel Posted May 6, 2013 Report Share Posted May 6, 2013 As I'm not completing the current 6 week challenge I have decided to create a log to keep a record of my workouts & progress. For the past few months I have done very little cardio but fairly consistent 3-4 weight training sessions a week. I started today on a 4 week training plan, finally incorporating HIIT/Interval sessions with a heavy/full on weights training. Calories will be around 2000 (healthy foods) & I'm also trialing eating some lollies straight after my sessions. Also bringing back bread into my diet (2 slices multi grain at lunch). So it will be interesting to see how I go :-)4 week Goal/Aim = decrease waist & thigh measurement (no figure just a decrease of some type) & improve on my cardio. Today's workout:HIIT: 10 reps/times x 5 sets (2 min rest between sets)Stair sprints Med ball throw downs 4kg Hanging leg raises Sit ups (4kg med ball) Pull ups (assisted)Kettle bell swings 12kgHR - 150 averageTime - 40 mins I paced myself & really had to push myself through this session especially with the stair sprints, the last 10 were a killer! But I do think I can knock some time off this & I know the stairs work for me. Gotta do things you hate to get results ;-) Quote 'Don't quit, two words, that's it' :-) Link to comment
70Kel Posted May 7, 2013 Author Report Share Posted May 7, 2013 Today's weights session:Session 18 reps x 3 setsIncline DB press 10kg/12.5/12.5Cable fly seated 30kgDB BP 12.5kg/15/15DB shoulder press 12.5kgDB front raise 4kg / 5 / 5Skullcrusher 17kgTricep press down 30kg / 35 /35Approx 1 min break between sets total time 40 mins. Will up the weights on the incline DB press, DB press & skullcrushers next time. Quote 'Don't quit, two words, that's it' :-) Link to comment
70Kel Posted May 8, 2013 Author Report Share Posted May 8, 2013 Today's session/s:Session 23 sets x 8Cable row 30kgSnatch grip DL 40kg Close grip Pulldown 30kg / 35 / 35Chin up (assisted) Lat pull down 35kgBb bicep curl 17kg 35minsHIIT 30 minutes total first 20 min 2 min run/ 1 min walk, last 10 min 3 min run/ 2 min walk. HR 160Hockey training 1 hour. Quote 'Don't quit, two words, that's it' :-) Link to comment
70Kel Posted May 10, 2013 Author Report Share Posted May 10, 2013 Session 3:8reps x 3 setsHip extensions no weightRack DL 60kg, 80, 90 Bb squat 40, 50, 60Front bb squat 30Bb lunges 15kgBb step ups 50, 50, 60Leg press 80, 100, 120Calf press 80, 100, 12045 minsCardio:5x200m rows 5x100m rows20 mins Had a rest day yesterday although not planned, just felt tired, sore and fatigued. Quote 'Don't quit, two words, that's it' :-) Link to comment
70Kel Posted May 11, 2013 Author Report Share Posted May 11, 2013 Todays workout.Session 48reps x 3 setsIncline DB curl 8kg Preacher curl 15kgDB con curl 8kgOutside DB curl 8kgDips (assisted) Pushdowns 30kg / 35 / 35Straight arm Pulldowns 30 / 35 /35Will up the weights next time on all of these, first time doing most of them! Sore & tired legs from yesterdays session...Cardio:20 min incline 4 speed 5 1.6km. HR 120 Quote 'Don't quit, two words, that's it' :-) Link to comment
70Kel Posted May 12, 2013 Author Report Share Posted May 12, 2013 Today's workout.Session 58reps x 3 setsBP 35kg / 40 / 40Rack DL 40/ 60 / 80Push press 30/ 35 / 35Chin up (assisted) Bb bicep curl 17kgBb squat 40kgSkullcrusher 17kgGood mornings 20kg (focussed on form, first time I have done them, found I wasn't flexible) Cardio:Hockey game 90 mins all upI'm exhausted, Quote 'Don't quit, two words, that's it' :-) Link to comment
70Kel Posted May 13, 2013 Author Report Share Posted May 13, 2013 Forced rest day, just way too sore & tired Quote 'Don't quit, two words, that's it' :-) Link to comment
70Kel Posted May 14, 2013 Author Report Share Posted May 14, 2013 Back to session 1 today.Next time can up the: DB shoulder press to 15 kgTricep Pushdowns to 40kg Was suppose to do a HIIT session today but ran out of time. Looks like two sessions tomorrow! Quote 'Don't quit, two words, that's it' :-) Link to comment
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