Today has been a beautiful day! I can't quite put my finger on why, but after yesterdays energy low, out of no where have I found energy so I'm just going with it. I trained 2 clients this morning which is always great fun. And having done that, it's set me up with a great vibe today.
Today I trained deadlifts:
B.B. deadlifts
1x5@145 2x5@147.5
B.B. glute bridges
7x4@100
Seated leg curl -slow tempo
1x12@40
B.B. RDL’s
1x11@110 1x8@120 1x20@80
Wide high leg press
6x4@160
Leg extensions single leg
2x20+@25kg
BW Chin ups
1x14 1x11
Hanging leg raises
2x12
Ab crunches
2x20
Plank (weighted)
1x90sec
Cardio - 20mins
Todays training day diet:
6.30am Oats, chia, egg whites & ketchup
Trained 2 clients :)
10.30am Chicken, rice, broccoli, tomato, coconut oil
12.30pm Pre-workout oats, whey, banana & Jam
Intra workout blend, made by moi ;)
5pm Post workout beef mince, new baby potato, asparagus, red pepper and tomato
7.30pm Chicken, sweet potato, carrot, spinach, coconut oil
9.30pm Greek yoghurt 0%, whey, dark chocolate
Today's Mantra after or during a hard session:
But did you die?
The answer is no if you're reading this, so your body could obviously handle it.
x x x
Today has been a little harder than usual. Following on yesterdays levels of energy, I haven't seemed to had a lot today, a lot of energy. I trained a client, then went to train myself this morning and felt very low in energy which led to me feeling low in motivation. Which is good for no one.
I trained as always, pushed in the sets I could, and overall I actually did pretty well. Very proud that I pressed the 36kg DB's flat Bench for 7 reps. But overall the whole session felt less energetic, I wasn't able to put my heart into it. And I always love putting my heart into my sessions.
Anyway, tomorrow is a new day, I'll update Dan with how I feel and see what he recommends! The world isn't over.
Today's training exercises:
Single arm row, plate loaded machine
Weighted pull ups
Lat pull down, narrow neutral grip to mid body
Pec flyes - changed to Watson handles press ups
Flat DB Press
Standing cable face pull into banded face pulls
Calfs on smith machine
Hanging leg raises
Ab crunches
Plank
Cardio (20 mins)
Todays food regime (Same as before for training days)
7.30am Oats, chia, egg whites & ketchup
9.30am Pre-workout oats, whey, banana & Jam
Intra workout blend, made by moi ;)
1pm Post workout beef mince, new baby potato, asparagus, red pepper and tomato
Then started work for another 8hrs :)
4.30pm Chicken, rice, broccoli, tomato, coconut oil
7pm Chicken, sweet potato, carrot, spinach, coconut oil
10pm Greek yoghurt 0%, whey, dark chocolate
Working hard around the clock is what makes the difference, consistency.
x x x
Cardio & Rest.
Ideally the week's training split is 3 days on, 1 day off, 2 days on, 1 day off. With both 'off' days being active rest days - 45 mins cardio on the cross trainer. I have to admit at first I wasn't feeling so energetic about doing the cardio, but once I was done I felt a lot more at ease with the cardio and like I could have pushed harder. My energy levels today have been a little lower than I would have liked but i'm going to keep at it for now.
Rest day food as normal:
Rest day food:
6am Oats, chia, egg whites & ketchup
- was a little busy and unprepared so went a little too long without food.
12pm Chicken, sweet potato, carrot, spinach, coconut oil3pm Chicken, rice, broccoli, tomato, coconut oil6pm Beef mince, new baby potato, asparagus, red pepper and tomato9.45pm Greek yoghurt 0%, whey, dark chocolate
I also had a Sports therapy session with a friend (Robyn Sharpe), She is literally so so professional and simply shows she cares about what she does in the service she gives. I had several body parts worked on and I felt so relaxed for the rest of the day. Thoroughly recommend her if you have and niggles or pains.
Rested, active recovery and massage/ acupuncture/ stretching. Overall a very lovely day x x x
Today was Shoulders & Chest and my session was amazing. I felt really strong in this session & energy was great throughout the day.
Training day exercises:
BB Shoulder press (8 reps at 50kg!!!!! - SO SO SO happy with that!)
Seated Lateral raises
Side lying DB Lateral raises on Incl. bench
Rear delt flyes
Exaggerated Pec fly - Changed this for a high to low cable fly as Pec injured in stretched position
BB Bench press
Calfs on smith machine
Hanging leg raises
Ab crunches
Plank
Cardio - (20 mins)
Training day calories are as they have been the last two weeks:
7.30am Oats, chia, egg whites & ketchup
9.30am Pre-workout oats, whey, banana & Jam
Intra workout blend, made by moi ;)
1pm Post workout beef mince, new baby potato, asparagus, red pepper and tomato
Then started work for another 8hrs :)
4.30pm Chicken, rice, broccoli, tomato, coconut oil
7pm Chicken, sweet potato, carrot, spinach, coconut oil
10pm Greek yoghurt 0%, whey, dark chocolate
Much love, train hard and seize the day x x x
Today we squat 💕💕
Today like yesterday was exactly the same protocol just a different day, it really is, yet again, consistency being the main factor. Come rain or shine you need to simply keep pushing for your goals.
My leg sessions are really killer, and actually do tire me out to a degree I may seem a little tiered or down. If asked I genuinely am fine, but intra workout today I seemed so in the zone a couple of friends asked if I was okay. This made me laugh. I need to make sure I don't come across too zombie even if I am killing it.
If it doesn't challenge you it won't change you. And i've unfortunately been doing it for so long that I have to do a fair amount now to see the changes I want. I won't settle for mediocre. Not this lifetime.
Training exercises for Legs & Chest:
Narrow foot position Leg press
BB Back squat
Leg extension
DB RDL's
Seated Leg curl
Glute Ham Raise
Weighted Dips
Skull crushers
(I didn't have time for Abs and Cardio so will try and fit them in tomorrow!)
Training day diet:
7.30am Oats, chia, egg whites & ketchup
9.30am Pre-workout oats, whey, banana & Jam & Coffee
Intra workout blend, made by moi ;)
Trained legs and chest.
1pm Post workout beef mince, new baby potato, asparagus, red pepper and tomato
Started work here for 8hrs :) and made sure I looked less dead and more alive, the more normal me.
4.30pm Chicken, rice, broccoli, tomato, coconut oil
7pm Chicken, sweet potato, carrot, spinach, coconut oil
10pm Greek yoghurt 0%, whey, dark chocolate
Work hard always x x x
New week, More opportunities to get to where you want to be :)
I started this week off strong as always with a back workout before starting work. My days are quite long and I'm always busy at the moment. I'm working 40 hours shift work a week this month, training takes me at least two and a half hours, five times a week on top of that, plus my own training clients who I keep a close eye on, so my time is limited. I do love it when I get some free time to myself.
This isn't a pity party. Girl wants to progress so she's going to bloody well fit it all in.
Training exercises consisted of:
Various Rep ranges used, all to as much failure as possible :)
Standing plate loaded machine rows
T-Bar Row
Thick Grip Watson Bar row
Lat Pull down, wide neutral grip
Single arm machine row
wide grip cable Stiff arm pull down
Calf press on smith machine
Hanging leg raises
Ab crunches
Plank
Cardio
Training day nutrition stays exactly the same at the moment, having routine means its easy to prep my intake in advance or daily, whenever i get the chance to do it. But knowing in advance exactly whats needed makes it a lot quicker.
7.30am Oats, chia, egg whites & ketchup
9.30am Pre-workout oats, whey, banana & Jam
Intra workout blend, made by moi ;)
1pm Post workout beef mince, new baby potato, asparagus, red pepper and tomato
Then started work for another 8hrs :)
4.30pm Chicken, rice, broccoli, tomato, coconut oil
7pm Chicken, sweet potato, carrot, spinach, coconut oil
10pm Greek yoghurt 0%, whey, dark chocolate
Make sure you seize the day x x x
Today was my second rest day that required cardio to be done. I am supposed to be doing 45 mins on the cross trainer, however I can't think of anything more boring, so till I hear back from Dan I'm going to join in some light weight, high Intensity style classes of a same length.
Today I wasn't at work, I had rest day calories and I joined in two back to back classes at work.
8.45-9.15 FGT Bootcamp & 9.15-9.45 FGT Explore class
This also means you can have fun with friends and class members while doing cardio, it makes the whole process a lot less isolating.
Rest day food:
8am Oats, chia, egg whites & ketchup
11am Chicken, sweet potato, carrot, spinach, coconut oil
2pm Chicken, rice, broccoli, tomato, coconut oil
5pm Beef mince, new baby potato, asparagus, red pepper and tomato
8pm Greek yoghurt 0%, whey, dark chocolate
Body's starting to look a little less inflamed form Xmas and I'm starting to get more excited for what I will look like in a few more weeks. More than motivated for this journey.
After being busy at home I also went to a friends house this evening to catch up and talk everything make up. It's all about that life balance.
x x x
Today has been a beautiful day! I can't quite put my finger on why, but after yesterdays energy low, out of no where have I found energy so I'm just going with it. I trained 2 clients this morning which is always great fun. And having done that, it's set me up with a great vibe today. 
B.B. deadlifts 
