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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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 🙃 but for today I ended up with these black plates.