Today I was due to train back, and had a client at 6am, so I decided to have my pre-workout digest during her session and get it done straight after. This way I could not rush the session and shower at home. When I choose to train before a shift I always end up missing or rushing something and it's also nice not to have an extra bag to carry into work with all my shower things.
Back Workout:
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
Weights throughout the whole process have been increasing each week, I haven't stalled or lost strength at all. Really pleased how I'm getting leaner and stronger at the same time. win/win situation all round :)
Food intake (training day calories as usual)
5.45am Pre-workout oats, whey, banana & Jam
Intra workout blend, made by moi ;)
9pm Post workout beef mince, new baby potato, asparagus, red pepper and tomato
12pm Oats, chia, egg whites & ketchup
Then started work for another 8hrs :)
3.30pm Chicken, rice, broccoli, tomato, coconut oil
6pm Chicken, sweet potato, carrot, spinach, coconut oil
10pm Greek yoghurt 0%, whey, dark chocolate
Tuesday, 16 January 2018
Sunday, 14 January 2018
Sunday 14th January 2018
Today was a rest day, really content with how the plan is going so far. Energy since Friday has taken a sudden surge upwards and I'm feeling really good about the next few months and the progress I'm going to make.
I've also had the weekend off so it felt really nice to not be rushed off my feet.
I did a 5 mile dog walk in the morning and I also completed my 45 mins of Interval training in the gym later in the day.
Rest day calories:
8am Oats, chia, egg whites & ketchup
11am Chicken, sweet potato, carrot, spinach, coconut oil
3pm Beef mince, new baby potato, asparagus, red pepper and tomato
6.30pm Chicken, rice, broccoli, tomato, coconut oil
8pm Greek yoghurt 0%, whey, dark chocolate
Keep up the great work guys x x x
I've also had the weekend off so it felt really nice to not be rushed off my feet.
Current Physique: 67.9kg
I did a 5 mile dog walk in the morning and I also completed my 45 mins of Interval training in the gym later in the day.
Rest day calories:
8am Oats, chia, egg whites & ketchup
11am Chicken, sweet potato, carrot, spinach, coconut oil
3pm Beef mince, new baby potato, asparagus, red pepper and tomato
6.30pm Chicken, rice, broccoli, tomato, coconut oil
8pm Greek yoghurt 0%, whey, dark chocolate
Keep up the great work guys x x x
Saturday, 13 January 2018
Saturday 13th January 2018
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
Friday, 12 January 2018
Friday 12th January 2018
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
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
Thursday 11th January 2018
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
Wednesday 10th January 2018
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
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
Wednesday, 10 January 2018
Tuesday 9th January 2018
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
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
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