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 ๐Ÿ™‚ 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? 

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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 workoutย 

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! 

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 ๐Ÿ™‚ 

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. 

Last workout of april

Been some time since I have posted now. 

I did end up stopping with stronglifts because the Powell squad (Chris and Heidi powell) did come out with a app which is so much better for at least than stronglifts ever was. And I’m noticing after two weeks with it that I have been increasing my muscle growth already. Well, I did start first for a week on their weight loss program but then I missed lifting those metals so I choose the physique program. And I can’t say enough how much I can feel that my body needs this. 

The first week on the program I could barely walk for the entire week because the exercises I had done was targeting muscles I hadn’t used in a while. 

I think the best thing that could happen to me and many others was that they came out with this app. 

Monday workout with 2 sets each exercise 

  • Weighted step ups 15 x 8 kg Kettle Bell. 
  • Weighted back lunges 15 x 5kg dumbbell. 
  • Walking lunges no extra weight 15 reps
  • Barbell forward lunges 15 x10kg
  • Roll ins on stability ball 15 reps. 
  • Calf raises 15×2

Wednesday :

  • Dumbell incline Press 6.2kg
  • Underhand grip bodyweight row
  • Barbell shoulder press   10 kg
  • Bent over row 6.2kg
  • Dumbbell preacher curls 6.2kg 6 and 7 reps. 
  • Dumbbell skull crushers 8 and 6 x 5kg
  • Ball crunches 15 x2. 

The preacher curls and skull crushers was so tough that I failed to do more reps. Will get better at these eventually – may have to lower the weight next time. 

Friday :

  • Barbell squat 15 x 10 kg and 15 x 12.5kg. 
  • Wide romanian deadlift 15x10kg and 15×12.5kg.
  • Plie squat with Kettle Bell 15×8 Kg 2 sets. 
  • One legged romanian deadlift 15×6.2 two sets. 
  • Calf raises 15×2

I think there were supposed to be one more exercise but the app wouldn’t show it so I couldn’t really guess what is was. 

But if you also want to check out their app, it’s called Transform with Chris and Heidi. 

This was my last workout for April since the birch pollen has started to blossom so I need to stay inside for probably 3-4 weeks and I’m already on day 4 so trying to stay calm and hope these days will go by quickly so I can enter the garage again:) 

Workout March 30

Yay! I’m finally back at lifting once again I really hope. Have been struggling with severe pain in my foot since last Thursday due to my condition and me pushing myself a bit too far. Was walking 20 000 steps last Thursday and the next day I could not walk on my left foot, I’m not used to having the same pain for as long I have had it so I was actually starting to think that maybe I should go see my doctor but luckily it’s much better now! 

I did get to workout on Monday but then my pain started coming back so I decided to take some days off working out, even though when I think about it I only took a day off since I’m now only working out every other day. 

Even though I don’t like so much these pain attacks, the cats have really been enjoying it since all I have been doing I feel is just laying on the couch and then they can steal my lap. 

Today’s workout:

Squats 37.5kg.

Bench press 25kg.

Barbell row 25kg.

I almost failed at bench press during my two last sets, it felt so heavy. 

Squats was also very heavy on my shoulders, I have no idea what has happened since when I last time was at this program I didn’t even feel that 50kg was heavy on my shoulders, I’m crossing my fingers that it’s just that I have got some bigger muscles there. 

Barbell row did actually feel good, didn’t feel like I was lifting more than 5 kgs. 

I like colors on my plates. 

I’m hoping that next week I will be getting colors on my bench press too ๐Ÿ™ƒ but for today I ended up with these black plates. 

10 March workout

Wohoo! I’m done for the week as I have had 3 workouts this week. I’m very pleased that I was able to complete this week without any particular much pain,but I didnt do push-ups and Arnold press only one arm – I do wish I could have done these properly but sometimes you just have to listen to your body’s signal. 

Today’s workout 

  • Bicepscurl 
  • Plank (two sets) 
  • Dumbbell chest press
  • Flyes 
  • Woodchopper with resistance band
  • Sit ups on exercise ball.

This week I did all these exercises with the 8×3 regime except the Plank. I like 8×3 much better than 5×5 but next week I will be switching to 5×5 in this program. Probably will have two more weeks on this, since I do hope I can take the training in the garage after that – I don’t really feel like I get so much out of lifting this small amount of weights. And in the garage we already have a rack with almost 200kg weights so I have a long way to go there – when I workout in the house I only use 6kgs dumbbells and a 8 kg Kettle Bell. 

The steps are also going well! I have now been able to reach my goal of 5000 steps two days in a row, though yesterday I ended up at 10 000 which I love because I usually have a bit trouble getting that high so I cannot complain. 

Here’s a picture of my workout setup from today