Another workout week complete

Okok, Im a really bad blogger haha.
I thought it was just a week ago I last posted, but I guess times flies.

But I have completed another workout week, and how good it feels to be done on a Thursday. I have had 4 strength sessions plus some cardio after some of them.
A few weeks ago (To be exact 5 weeks ago), I restarted my transform app – well I was on the at home workouts in the app. But now Im back to where I enjoy the training most (at physique , just modifying it a bit so I can do the workout at home)

This week I also have a lot going on , as its my birthday week. So Im allowing myself to bake not so much healthy things. Yesterday made chocolate cookies, today Im making cinnamon rolls and probably going to make some oreo balls either tomorrow or saturday depending on my energy.


Monday workout – Back

A1 Bent over dumbbell row 8 x 4 @ 4.2 kg
A2 Undergrip Bodyweight row 8 x 4
B1 Cross bench dumbbell pullovers 10 x 3 @ 1.2kg
B2 Single arm dumbbell row 10 x 3 @ 5kg
Supermans 15 x 3
Plank 30 sec x 3
+ 20 mins cardio

Tuesday workout – Legs

A1 Zig zag walking lunges 8 x 4
A2 Step ups 8 x 4
Romanian deadlift 10 x 3 @ 15 kg
Hamstring roll-ins 15 x 3
Calf Raise 15 x 3 @ 4.2 kg
+ 20 mins cardio

Wednesday workout – shoulders

A1 Seated dumbbell shoulder press 8 x 4 @ 4.2 kg
A2 Alternate arnold press 8 x 4 @ 4.2 kg
B1 Dumbbell reverse seated lateral raise 10 x 3 @ 1.2 kg
B2 Dumbbell front raise 10 x 3 @ 1.2kg
C1 Bent over rear delt fly 15 x 3 @ 1.2kg
C2 Wide grip upright row 15 x 3 @ 10kg
Sit ups 15,6,7
+ 20 mins cardio

∗ During my C2 exercise I had problems with getting the bar up, since I was starting to become sore already.

Thursday workout – legs

Alternate single leg bridge ups 8 x 4
A1 Barbell hip thrust 10 x 4 @ 10 kg
A2 Hamstring roll-ins 10 x 4
B1 Banded squat walks 15 x 3 @ light resistance band
B2 Single leg romanian deadlift 15 @ 4.2 kg
Calf raise 15 x 3 @ 4.2 kg

∗ At today’s workout I struggled alot with back pain, so I was not able to finish B2 exercise, and while I did hip thrust the bench wasnt set up properly so when I was done with first set and about to get up it snapped into place which didnt make my back hurt less.


Oh Hello!

Its been so long since my last blog post, but it does feel good to be typing again.
There has happend alot since last time, ended up selling the house and buying a new one that needs alot of work the next years but it was so worth it.
I felt just after 14 days of living in the old house that I wanted to move from there, so during last winter I ended up in a big depression which Im so glad I got out of after months with being so low.
Bought this current house and absolutely love it here, have lived here for 5 months today and still feel it was just yesterday I moved in.
Have also been on a lovely vacation to Croatia recently, And I will be back!
(If you ever go to Trogir’s Old town, be sure to visit Bella’s Ice Cream bar – The best Ice Cream ever!)
Took almost 3 weeks off working out, so it felt good starting to lift some iron again last week.

This weeks workout

Lower body
Stepups 15 x 2 sets.
Alternate single leg Bridge ups 15 x 2 sets.
Zig zag lunges 15 x 2 sets.
Forward lunges 15 x 2 sets.
Roll-ins 10 – 12 reps.
Calf Raise 15 x 2 sets @ 4.2 kgs.

Upper body

Dumbbell incline press 15 x 2 sets @ 4.2kg.
Underhand bodyweight row 15 x 2 sets.
Seated arnold press 15 x 2 sets @ 1.2 kg.
Bent over dumbbell row 15 x 2 sets @ 1.2 kg.
Dumbbell preacher curl 15 x 2 sets @ 1.2 kg.
Dumbbell skullcrushers 15 x 2 sets @ 1.2 kg.
Plank 40 secs, 34 secs, 31 secs.

Lower body

Air squat 15 x 2 sets.
Wide stance romanian deadlift 15 x 2 sets @ 10 kg.
Calf raise 15 x 2 @ 4.2 kg.

As you can see my last workout didnt last long, I was supposed to have two more exercises but my knee felt really busted after the squat – even had trouble getting upstairs after my workout so needed to really relax after for 3 hours.
I kinda ‘punished’ myself because of this workout and pushed myself to walk 15 minutes on the treadmill after this short workout.

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:)