milfblrprogblog:

Reblogging this as I think it’s my biggest progress pic.

LiveFit results.

I finished it!!

Did my own workout today ‘cause the gym was packed and everything I needed was being used.

Arms:

Narrow pushups 3x12
Tri ext. 3x10 10kg
Skullcrushers 3x10 12.5kg
Alt. Bi curl 3x10 (each side) 9kg
Hammer curls 3x10 (each side) 10kg

Elliptical lvl 13 30mins.

Prog pics to come in the morning when I’m not so bloated!!

……….and I’m sick as a dog! Awesome!!

First day I’ve taken off the gym in SOO long :(

Yesterday was just 1 hour of cardio. I did a body attack class.

Today is a rest day, but I went for a 40min walk.

I’ve been a bad Fitblr! Went out last night, and although I didn’t drink, I didn’t get home till 3am-ish. I was then up at 630am! Not doing well on so little sleep :(
I feel like this cold I’ve been fighting has hit me hard!
Won’t be doing that again!

Arms circuit.

EZ bar curlx20 12.5kg
Skullcrusherx20 10kg
Alt bi curlx20 7.5kg
Standing tri extx20 7.5kg
Bench dipsx20 bodyweight (OUCH! I couldn’t finish one of these sets!)

x3

Abs

Crunchesx20
Jackknife situpx20

x3

Elliptical 30mins lvl12.

I hate circuits. I hate cardio.

Chest circuit.

BB bench pressx20 10kg (Should’ve gone heavier, but I used a pump bar and there were no other plates around)
Incline DB pressx20 6kg
DB flyesx20 4kg
Assisted dipsx20 plate 10
Modified pushupsx20 (Couldn’t even do one proper form pushup- chest was toast!)

Treadmill run 30mins lvl10

Again- I really don’t like these workouts.

Back circuit.

BB deadliftx20 20kg
Bent over BB rowx20 20kg
Lat pulldownx20 25kg
Seated cable rowsx20 15kg
Roman chairx20
Air bikex20

x3.

Elliptical 30mins lvl10.

I’m really not keen on these circuit style workouts.

Chest, Shoulders, Tri’s and sprints.

Warm up

DB bench press 3x12 9kg
[AR] Rope jumping 3x1min

Bench dips 3x12 15kg plate
[AR] Mountain climbers 3x20

Standing DB row 3x12 9kg
[SS] Arnold DB press 3x12 6kg
[AR] Rope jumping 3x1min

Side lat raise 3x12 6kg
[SS] Tri ext. 3x12 12.5kg
[AR] Rope jumping 3x1min

Treadmill sprints 15mins 30secs lvl 17, 30secs off.

I really like this workout, apart from the side lat raises. I always hurt my middle back for some reason. I really try and keep my core on while doing it, but I always end up pinching something :(

Back, Bi’s, Abs and sprints.

Warmup

Assisted pullups 3x12 1xplate 9, 2xplate 10
[SS]Medicine ball twist 3x25

Lat pulldown 3x12 30kg
[SS] Underhand pulldown 3x12 30kg

DB row 3x12 15kg

Hammer curls 3x12 8kg

BB 21’s 2x21 15kg

Roman chair 3x12

Crunches 3x25
[SS] Supine heel touches 3x25

Treadmill sprints 20mins 30secs lvl 17, 30secs off.

Everything I wanted was being used, so I just kinda did my own thing.
My DB rows are getting heavy. Think I’ll go 17.5kg next time.

Legs. This one is a KILLER!

Warm-up and stretching: 20mins (Was waiting for the rack for almost 30mins!!! argh!)

Squats: 3x8 1x45kg, 2x50kg, 1x5x53kg

Seated leg curl: 3x12 32.5kg
[SS] BB lunges: 3x20 25kg

SLDL: 3x15 35kg
[SS] Plie squat: 3x15 17.5kg

One leg BB squat: 3x10 each leg 22.5kg
[SS] Ball leg curl: 3x12

Lying leg curls: 3x12 1x2.2, 1x2.1, 1x1.3
[AR] Mountain climbers: 3x20

Calf press: 3x10 40kg
[AR] Rope jumping: 3x1min

This was the workout that I had a hard time with last week, and I though I’d had too much Jack3d. I actually think it’s the workout. It’s full on!!

Back, arms and sprints.

Warm up: treadmill 5mins lvl6.

Wide grip lat pulldown: 3x12 30kg
[SS] Underhand pulldown: 3x12 30kg

One arm DB row: 3x15 1x12.5kg, 2x15kg
[AR] Ball pull in: 3x15

Bent over BB row: 3x15 1x25kg, 2x27.5kg
[AR] Mountain climbers: 3x25

DB alt Bi curl: 3x12 1x9kg, 2x10kg
[SS] Bench dips: 3x12 15kg plate

DB tri ext.: 3x12 2x12.5kg, 1x10kg
[SS] Wide pushups: 3x12 1xproper form, 2x half proper/half modified.

Interval sprints: 20min lvl 17, 30secs on, 30secs off.

Quads and calves today.

Warm-up: treadmill 5mins lvl 6.

Squats: 4x8 2x45kg, 1x48kg, 1x50kg

Leg press: 3x12 80kg
[SS] Jump squat: 3x12

Single leg smith squat: 3x12 20kg
[AR] Rope jumping: 3x1min

Walking BB lunge: 3x20 20kg BB
[AR] Long jump: 3x20

Leg ext.: 3x12 2x37.5kg, 1x40kg
[AR] Rope jumping: 3x1min

Calf raises: 3x10 each leg, bodyweight
[AR] Rope jumping: 3x1min

Good workout today!! :D

Shoulders, triceps and sprints.

Warm up: Treadmill, walking 5 mins.

Bench press: 3x15 2x20kg, 1x15kg
[AR] Rope jumping: 3x1min

Bench Dips: 3x12 10kg plate
[AR] Mountain climbers: 3x25

Standing DB row: 3x12 7.5kg
[SS]Arnold Press: 3x12 6kg
[AR]Rope Jumping: 3x1min

Side Late raise: 3x12 5kg
[SS] Tri extension: 3x12 10kg
[AR] Rope Jumping: 3x1min

Medicine ball pushups: 3x10
[SS] Wide pushups: 3x10 1xproper form, 2xmodified

Interval sprints: 20mins, 30secs lvl 16, 30secs off.

I made it through my first week of Phase 3!
The first few days were tough, and I thought I was going to die on day 4, but the last 2 workouts weren’t too bad.
Everytime I sprint I get a really sore left short groin, so am going to have to work out that.

On to week 10!

Back, Bi’s, Abs and sprints.

Warm-up: Elliptical 5mins lvl 10

Assisted Pullups: 3x12 plate 10
[SS] Medicine ball twist: 3x15

Seated cable rows: 3x12 20kg
[SS] Low pulley row to neck: 3x12 10kg
[AR] Rev crunches 3x15

Bent arm DB pullover: 2x12 7kg
[AR] Crunches: 2x15

Lat pulldown: 3x15 30kg
[SS] Underhand pulldown: 3x15 30kg
[AR] Ball crunches: 3x15

Hammer curls: 3x1 2x8kg, 1x10kg

Barbell 21s: 2x21 1x15kg, 1x10kg

Treadmill sprints: 20mins 30secs lvl 16, 30secs off

The DB pullovers just didn’t feel right, so I didn’t do the last set, and my Hammer Curls were meant to SS with tuck jumps… I did one and though fuck that. Felt like the biggest douche lol
Feeling like I’m losing strength already too :( I really like the bulking diet and gaining strength!