Kel's workout log

[70Kel]

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 12kg

HR - 150 average

Time - 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 ;-)

[70Kel]

Today's weights session:

Session 1

8 reps x 3 sets

Incline DB press 10kg/12.5/12.5

Cable fly seated 30kg

DB BP 12.5kg/15/15

DB shoulder press 12.5kg

DB front raise 4kg / 5 / 5

Skullcrusher 17kg

Tricep press down 30kg / 35 /35

Approx 1 min break between sets total time 40 mins.

Will up the weights on the incline DB press, DB press & skullcrushers next time.

[70Kel]

Today's session/s:

Session 2

3 sets x 8

Cable row 30kg

Snatch grip DL 40kg

Close grip Pulldown 30kg / 35 / 35

Chin up (assisted)

Lat pull down 35kg

Bb bicep curl 17kg

35mins

HIIT

30 minutes total first 20 min 2 min run/ 1 min walk, last 10 min 3 min run/ 2 min walk.

HR 160

Hockey training 1 hour.

[70Kel]

Session 3:

8reps x 3 sets

Hip extensions no weight

Rack DL 60kg, 80, 90

Bb squat 40, 50, 60

Front bb squat 30

Bb lunges 15kg

Bb step ups 50, 50, 60

Leg press 80, 100, 120

Calf press 80, 100, 120

45 mins

Cardio:

5x200m rows

5x100m rows

20 mins

Had a rest day yesterday although not planned, just felt tired, sore and fatigued.

[70Kel]

Todays workout.

Session 4

8reps x 3 sets

Incline DB curl 8kg

Preacher curl 15kg

DB con curl 8kg

Outside DB curl 8kg

Dips (assisted)

Pushdowns 30kg / 35 / 35

Straight arm Pulldowns 30 / 35 /35

Will 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

[70Kel]

Today's workout.

Session 5

8reps x 3 sets

BP 35kg / 40 / 40

Rack DL 40/ 60 / 80

Push press 30/ 35 / 35

Chin up (assisted)

Bb bicep curl 17kg

Bb squat 40kg

Skullcrusher 17kg

Good mornings 20kg (focussed on form, first time I have done them, found I wasn't flexible)

Cardio:

Hockey game 90 mins all up

I'm exhausted,

[70Kel]

Forced rest day, just way too sore & tired

[70Kel]

Back to session 1 today.

Next time can up the:

DB shoulder press to 15 kg

Tricep Pushdowns to 40kg

Was suppose to do a HIIT session today but ran out of time. Looks like two sessions tomorrow!