Monday and Tuesday workout

I am now on week 6 of transform level 2, I have been switching and trying other things out but I always end up with the app so this is my to go to program I feel.
Been a while since I was able to stick to something for a long time, except from Transform as you might have guessed. I love the variation that you dont do the same exercises week after week – but if I would say I miss something that would be that you cant enter your weight on the exercises to find out your 1RM but you never know what the future will hold 🙂

Monday workout

  • First 25 minutes with Mighty minutes(1 min high and 1 minute low intensity)  I choose the wrong week on the app so I was supposed to do Nasty ninties which is 90 sec low/high.
  • Superset: barbell row and Bodyweight row at 8×4 set @20kg and none kg.
  • Tried on chin ups but I dont have the strength to drag myself up yet (It will come!)
  • Superset: Underhand grip barbell row and ezbar bicep curls 10 x 3 sets @ 20kg and 8kg.
  • Superset: Superman and sit ups 15 x 3 sets and 6,7,6 with situps.

 

Tuesday workout

  • 20 minutes with nasty nineties.
  • Superset: Airsquats and Wide grip Romanian deadlift  8 x 4 set @ 14.5kg for deadlift.
  • Superset: Barbell squats and weighted forward lunges 10 x 3 sets @ 10kg and 4 kg
  • Giant set: Weighted step ups, banded side walks and rollins 15 x 3 for the two first and 5,6,7 rollins @4 kg for step ups and light band for side walks.

 

I so absolute have a love/hate relationship with super sets and giant sets, its alot harder than normal sets but its also worth it in the end. Today my fitbit ended up at 700 calories burnt just for 60 minutes.

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Im in my thirties!

It’s crazy how fast time goes – even though I’m 30 now I don’t feel a year over 18!
You know how people always ask you if you feel older on your birthday I never do.

I had a break from transform with Chris and Heidi so I contacted the old personal company I used before and paid for 2 months with them, but I had to get back on Transform. I just missed it like crazy – just by having the app to check every day is heavenly.  I am now on week 5 on Level 2 , and I must say its starting to be tough for my body. But I know by doing this my body gets a lot of stronger, which I have noticed already, and I don’t have to do the same exercises every week!
I have also been doing the nutrition on the app for a week now and this time it’s so much better, I have had to adjust to make it suitable for me so I just check the macros for the day and makes meals after that.

What I do not like about the program is the carb cycling, don’t get me wrong – I love my carbs but I hate my low carb days so much. Its hard getting all that fat in because of my egg allergies and well it’s not easy to find a low carb meal without eggs unless it’s a fully cheese meal.

 

Workout #1

Bent over row 8×4 @ 5 , 5 , 7.5 , 10kgs
Underhand grip bodyweight row 8×4
Crossbench dumbbell pullover 10×3 @ 4kg
Single arm dumbbell row 10×4 @4 , 5 , 7.5
Superman 15×4
Plank 37 sec, 30 sec and 23 sec.

 

Workout #2

Zig zag lunges 8×4
Weighted step-up 8 , 4 , 8 @ 4 kg
Romanian dead lift 10 x 4 @  20 kg
Sumo dead lift 10 x 4 @ 20 kg
Single leg step-up 15 x 3
Roll ins 4×3
Calf Raise 15 x 4

 

Workout #3

Barbell behind neck press 8x 4 @ 10kg
Alternate Arnold press 8 x 4 @ 4kg
Dumbbell front raise 10 , 10 , 7 @ 4 kg
Bent over delt fly 7 , 9 , 8 @ 4kg
Wide upright row 12, 9, 9 @ 10 kg
Weighted crunches 15, 5 @ 1 kg

 

Today I had the workout #3 and I’m feeling so tired right now, might be since I havent eaten after it yet but if it continues during the day I would have to relax on the sofa for most of the day unfortunately. It was a heavy workout, but in a way I shouldn’t be this tired today was the one day I didn’t do cardio beforehand.

And I will see if I will be able to workout tomorrow, I have a #4 workout this week but its a leg workout and my body hates lunges and squats at the moment so I will probably try.
When I bend my knee-joint like you normally do during a squat position it hurts tremendously so I havent been able to squat or do loads of lunges in a few weeks and I have no idea why it’s acting like this – but I will cross my fingers that it will be better soon!

 

 

 

 

Oh hello there

It’s been a few weeks now, I have been sick and haven’t really had energy to write – didn’t even have energy to put on facial mask but now I’m back! (I just had a facial mask done too)

I’m actually just sitting out in the sun and enjoying the sunburn! I need to get some color on my arms and legs before we travel north so I can say I got some color this summer. 

I’m still doing Chris and Heidi’s transform app, I was tempted to follow the diet plan so I did for two days but it was way too hard to follow since we don’t use cups and ounces over here and I needed my Smoothie! 

I have also advanced into the program so I am working out 4 days a week and just in a month I will be up at 5 days then my body will really be working 🙂 this week I have only done the cardio once as some muscles over my knee is really bugging me so every time I go for high intensity it hurts and being me I am always too afraid to continue since I’m used to having pain for days and sometimes weeks after I have pushed myself through the pain. 

Mondays workout:

Bent over row with dumbbell 8x5kg for two sets and 8×7.5kg for two sets. Bodyweight row 8×4 sets. 

Crossbench dumbbell  pullovers 10×3 set 5kg. One arm dumbbell row 10x5kg 3 set. These exercises were done as superset. 

Supermans 15x4set. 

Normal Plank 45 sec x3. 
Tuesday workout:

Bodyweight zig zag lunges 8×4.      Weighted stepups 8x4kg 4 set superset.

Romanian deadlift 10x10kg 3 sets.            Air squats 10 x3 sets supersets. 

Stepups 15x4kg 3 sets.                                        Rollins on ball 3,4,4. Superset 

Calf raise 15×3 sets. 
Wednesday workout:

Barbell behind neck press 8x10kg 4 set.        Barbell shoulder press 8x10kg 4 set. As Superset. 

Dumbbell Lateral delt raise 10x4kg 3 set.      Dumbbell front raise 10x4kg.

Bent over rear delt fly 5,7,10x4kg.                  Wide grip upright row 15x10kg 3 set as superset. 

Weighted crunches 15x4kg 3 sets. 

The dumbbell front raise was way too heavy so I was only able to complete a set even though I wanted to complete that and delt raise as superset but it was impossible unfortunately today. 

What are you training today? 

May 31 workout

Yesterday I had another upper body workout which was pretty tough, as of during it I felt I was getting a sore throat and mayor headache. And it’s still going, so I’m not sure if I will be able to do my workout tomorrow. I’m not doing the cardio today to hopefully let my body heal up. 

Seated shoulder press 12, 12,12x5kg.

Body weight row 12, 12,12x10kg.

Wide grip upright row 12,12,12x10kg. 

Bench dip 12,10,6.

Lateral delt raise 7, 8,6×6.2kg.

Barbell rows 12,12,12x10kg.

Sit-ups 8,6,3.

Plank 40 sec, 29 sec. 

Super set shoulder press and body weight row. And another super set with wide grip upright row and bench dip. 

Giant set of Lateral delt raise, barbell rows and sit-ups. 

The wide grip upright row was the toughest exercise, can be since it was my first time doing it so was not completely sure about the technique but did my best and completed it even though my last reps was so tricky getting done. As of my last set I could barely pick up the bar. 

But I do love that I have got so far that I’m having super and giant sets. It’s so much fun! 

May 29th workout

Yesterday’s workout was pretty awesome, I was doing it in my living room as last week I was fighting with a wasp and more bugs just to get to my dumbbells, so for now I will be doing my workouts in living room if needed or the spare room if I got room for the exercises. But it’s going to get heated this summer that’s for sure. And I’m not sure how I am going to be able to do all the exercises since some doesn’t give me alternates which I can do at home but I will survive if I have to skip one exercise – it’s not really the end of the world. 

Hope you all are having a good start on the week. 

Last week workouts

So last week was no good energy wise, I tried every day to write here but as you could see by my last post even that one got on here a week later than was planned. I was like ‘oh now I got energy now I can do it’ then five minutes later the energy was all gone. So I just did what I had to do, that was taking care of my body by relaxing a lot. 

I do feel my energy being a tiny bit higher this week so hopefully it will stay or increase this week. But I must admit it took some rounds with myself earlier to get this far. Had to write the workouts on my pc, it’s not a huge deal but sometimes it just feels more than you can handle. But now it’s done yihaa! 

Oh and I see now that the preacher curls came with some outlines, I didn’t see that before now but there’s no reason why it is like that – was just a wrong doing from my side. 

I’m noticing that my body isn’t as strong as I thought it was when I was doing strong lifts. But now it’s more reps, that’s probably the reason well a small reason that is. It’s going to be fun to see in a year time where I am and how strong my body will be then. 

May 19th workout 

I’m so glad it’s Friday, can’t wait until this week is over. Been such a negative week for me training wise and with strong pain. So by now it does sound like I will have another couch weekend so I probably will need to find another game on my ps4 so the weekend goes faster. Any suggestions? 

I’m finding my pain a bit strange as I was able to do plie squats without any pain but not barbell squat and back lunges. And it’s only the right foot from my ankle and up to my knee. We did go for a walk yesterday too, but had to give up after half way from what we were supposed to walk since I got some nerve pain that didn’t want to let go after walking a bit downhill on asphalt. 

The side walk with minibands was so intense, it hurt so much when I had the band around my sore knees so I wasn’t able to finish my last set as I wanted. The one exercise I was satisfied with today was romanian deadlift, but then again I’m 90% always satisfied with it as I know my technique isn’t bad and I just love the exercise. And this week the cardio has not been there at all either, just completed it once this week. 

But I know one thing, next week I’m going to be fit for fight! 

17 may workout

Yesterday was the constitution day here in Norway. It was a very lovely day without sun but who needs that when you got 17 degrees! 

I’m used to it being so cold it actually can snow so for me this is kinda Spain weather. But I actually got a workout in too, it wasn’t the best I have had but it was okay to somewhat level. I had to skip some exercises as I just couldn’t get myself to do them. 

I’m hoping it will not be long until I get to adjust my weights kgs. We have some cheesecake left from yesterday so I’m not completely back on my diet but I will get there after the weekend at least! Maybe after tonight haha. 

That pizza is something I will never have again since everything that was good was the sausage, the pepperoni was not yummy at all anyway, Hope you have a wonderful day. 

May 15 workout

Oh how happy I am today, finally able to do some exercises so I guess this week will be full of soreness! I just enjoyed it so much today. But I did have to skip one exercise today as I was feeling way too sore just after the second exercise. So no stability ball roll-ins today,but that’s alright! I also did 10 mins intervals straight after the weight session and it was hard but it’s just going to get better the more I do it 🙂 

The pollen spread is at low today, and that’s probably why I have been able to work out today. So from now on I’m ready to really enjoy the summer. 

Did you workout today? How did it go? Took a picture from my messy garage. 

3rd week of birch pollen

This week that is almost gone, has really been tough. I have been so restless and all I wanted to do was going outside. So Friday evening I just had to break my strike,that day the spread of pollen had started to be a bit less so I reckoned I would just go for it. And it went fine really, was a bit exhausting in the end but to think that I haven’t been so active these past week it wasn’t so bad. 

Have also been walking on my new treadmill 5 days for 30-45 mins, well okay that’s not completely true. Was only able to do 10 mins on Monday and Tuesday. It was easier to walk when I put on a TV show. I felt the time just ran away! So now my fit bit says that I have been active 6 days as I was outside yesterday too. Hoping to get another day complete today too 🙂 

But tomorrow I will be restarting my app Transform with Chris and Heidi. Only going to use it for the workout schedule but it’s still worth the money as I have used far more money on personal online trainers before. Anyway I’m not going to push me completely, maybe I will not even be able to do the whole workout but then I will just do the rest the next day. Hopefully the pollen will be gone next week so I can enjoy the summer. 

My new workout buddy. This was the longest walk this week on it.