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Another Day at the Gym | Training Video Highlights and Breakdown

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Hey everyone,

Firstly I am sorry I did not have a new workout for you last week. I will have one this week I promise! :) My training “schedule” from last week is yet to be posted, but I went to the gym this morning and busted out a pretty good session, even though I was feeling a bit tired. I have been slacking on my deadlifts and front squats, so I wanted to specifically cover those today and some glute bridges finishing with cardio.

Do you ever get days when everything just seems heavier LOL! I kept the reps lower today, but it made no difference to the weight I was able to lift. It was worth trying, but I guess I just wasn’t as fired up.  Anyway, here is my workout Breakdown:

The Workout

Conventional Deadlift

Warm Up Sets: 70kg x 8 reps x 2 sets

Work Sets:

  1. 80kg x 5 reps
  2. 85kg x 5 reps
  3. 90kg x 5 singles
  4. Stopped here as I want to deadlift again this week.

Front Squats - aka “new nemesis”

Warm-Up Set: 35kg x 8 reps

Work Sets (lower box than last time):

  1. 40kg x 6 reps
  2. 45kg x 6 reps
  3. 50kg x 5 reps (felt good)
  4. 55kg x 2 reps (still only 2 reps – grr!)

Glute Bridges - these were annoying me today, because the GGS T-Shirt is made of shiny material, I had no grip on the floor. When I pushed upwards, my shoulders slid back.) :/ So each rep seemed to be “off”.

No need for warm up set

Work Sets:

  1. 90kg x 12 reps
  2. 100kg x 8 reps (due to slipping)
  3. 100kg x 8 reps
  4. I’ll do these again later in the week and go heavier when I am wearing a different top.

Then I jumped on the Cross-Trainer for 20 mins steady-pace cardio and finished with 10 mins HIIT on the treadmill.  I did 1 min brisk walk (6.5km/ph at 5% incline), then sprints for 20 – 30 seconds (17.5km/ph at 5% incline).

Stretched, showered, ate :)

I felt good after this training session, even though I did not get any PRs.  I had a weighted Dip PR last week, which I hope to catch on video this week as I try to smash it and beat it. I will also be attempting my Chin-Ups AGAIN for number 10 … so wish me luck. I think I have been psyching myself out, so there’s no excuse this week!

That’s pretty much it for today.  Stay tuned …

Marianne

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32 Responses

  1. Mickela says:

    That gym is full of dudes standing around. LOL
    Great work strong lady!

  2. Kitty says:

    Ha, I noticed that too. Lots of “I’m just getting prepared” which actually seemed to mean, “I’m checking out Marianne”.

    Nice work though.

  3. Raylene says:

    Great video, Marianne! Seriously, I was thinking is that guy just holding down the bench. Lol. Cheers!

  4. tempest lowe says:

    do you always raise your head on your glute bridges, i never noticed that before.

    • Marianne says:

      I don’t always do it so much. This time I was getting uncomfortable because I kept sliding back, so I was making sure I was getting enough height on the bridges :)

  5. MichelleM says:

    Your warm-up sets are my PR. Oh well. I have to start somewhere, right? :)

  6. Abby says:

    You’re the only female on the floor over there! That’s how it is at my gym, too. Glad you’re working on changing that :) BTW, I slide all of the time when I do barbell glute bridges. How do you normally avoid it?

    • Marianne says:

      Normally some of my back is showing and it helps stick me to the floor due to lovely sweat LOL, but it could also be a sign that your force is not vertical enough. I have seen a few videos where people get a friend to stand at their shoulders so their feet act as a stopper. But this would have to be someone who didn’t mind you looking directly at their crotch LOL!

  7. bug says:

    marianne did u walk for 30 sec then sprint 17.5 for 30 sec for 10 rounds. i had to re watch video after reading comments.yea id agree alot of dudes standing around and one cleaning alot lol

    • Marianne says:

      I didn’t really set a structure for the HIIT, I just aimed to walk and sprint a few times. I aimed to sprint for 30 seconds, but then I would recover in my own time: sometimes that was 1min, others longer. And I didn’t count the rounds, I just kept it to 10mins total. In other words, I winged it ;)

  8. Guest says:

    Hey Marianne! I’m thinking of starting some serious strenght training and wondered what your rest periods were in a session like this and do you ever vary them?

    Thanks!

    • Marianne says:

      I am guilty of resting for ages haha! I am never in a rush, I just train and rest instinctively. This is the advice I would give to you. As long as you have not cooled down too much, and you still feel fired up, then you are good to go. Some people rest between 2 – 5 mins. I might fall in the middle at about 3 mins (at least).

  9. bug says:

    thanks marianne i was curious.thanks also for help with dip station.i put bars closer together and its helping.had my beloved treadmil serviced the speed was yohooooooooooooo (thats my way of saying gone nuts) the cover was not put back on properly so no more HIITs on it (use it on lazy days) til it sorted.

    on plus side weather is good so ive gone back outdoors,i did 20 mins running yester for 40/20intervals around our gardens graveled areas which has steps and rocks .marianne my quads and abs are on fire i guess i used my core more for stability as gravel moves under my feet. yikes who said u need machines :)

  10. Kelly says:

    Hi Marianne! Do you find that as you lift legs more, that your jeans get tight? Or is it just me? I’m finding my jeans are a bit snugger, and I’m not sure if I’m gaining weight, or muscle? I’m a pretty healthy person, too! Thank you :):)

    • Marianne says:

      Kelly, not so much in the legs, but definitely the butt! I have gained weight over the past 8 weeks, and I think it is muscle. If you have been training more, then that’s likely the cause :) I don’t mind the jeans being a little tight, I just wear leggings or jeggings instead!

  11. Michele says:

    Hey I have a question! At my gym (its an inexpensive “chain” but does the job in general) the heaviest free barbell is 60 pounds and then your only option is the Smith machine. I know I should NOT do deadlifts on the Smith machine, soooo, could I just use heavier dumbbells (ie 2 of 35#) and do suitcase deadlifts or sumo deadlifts with weights held between my knees? I do not have a barbell set and the other gyms are too expensive at this point! I am “growing out of my gym” and not sure where to go!!! At least I can squat on the smith machine with heavier wts! Please let me know if you have any suggestions and if the dumbbells would suffice! THanks my favorite trainer! PS – a cool Celtic band called Dervish came to a little town Carlisle PA 20 mins from us and my daughter and I went to the concert – they were amazing!!!
    Thanks! Michele ;)

    • Marianne says:

      Hey Michelle. You can do DL with anything, but if the weights in the gym are not enough then you can always try single leg DLs?? You don’t even always need to be totally strict with trying to balance so much. If you just want to get the other benefits of Deadlifting then try these:

      Haven’t heard of that band, but looked them up and they sound really good :) Cheers!

  12. tempest lowe says:

    njow i’m a little paranoid i will get big in my legs, my clothes are finally fitting loser, i’m assuming i’m losing it around my hips and a little in my waist, but now i’m paranoid to do too much leg work, (which has come one of my favorite things ) especially since its getting nice outside… what should i avoid if i don’t want to get bigger in my legs

    • Marianne says:

      Whether or not you get big or small depends mostly on calories. If you still consume more than you burn, then weight training will make you gain muscle. If that is not what you want, then eat maintenance calories, or in a slight deficit. It’s not the training, it’s the fuel :) I happen to eat more than I burn, hence my weight gain. It’s not fat gain, it’s muscle. Don’t stop training your legs.

  13. Julissa says:

    Awesome job as always! I noticed on the deadlift that you reversed your grip. Can you tell me what the reason is behind this? I have seen this before but I couldn’t find an explanation. Not everyone chooses this grip. Also, do you use chalk on your hands for a better grip? I think I may have noticed some on your hands.

    YOU ROCK! THANK YOU SO MUCH FOR WHAT YOU’RE DOING WITH THE SITE!

    GUUUUUURL POWER!

  14. Julissa says:

    Ok so the reason I couldn’t find anything on reverse gripping is because it’s called mix gripping. It is used to perform the last of your heavier sets. The mixed grip allows you to lift more weight and perhaps more reps. Is that right Marianne?

  15. KD says:

    Hi Marianne

    I found your website and started doing your workouts about 3 months ago. I do about 6 workouts a week (addicted). Like you, I’m a nurse but i try to do one of your workouts everyday except when I work a day shift (12hrs). I have never seen such changes in my body!! Especially to my legs and glutes to the point that I do NOT fit in my jeans anymore. I’ve probably gained about 7lbs of muscle. But the jeans that I do fit into look so much better!

    Thank you for this website. You are truly inspiring.

  16. laura says:

    Hi Marianne,

    Just wanted to leave a comment to let you know how inspiring I find your blogs and videos. I have been training for several years doing numerous strength routines as well as cardio vascular work. I bore easily with routines and find that I also will hit a plateau when bored. I have been putting my own spin on the different kettle bell workouts/body weight workouts that you post and have been seeing wonderful results. Especially with the 500 rep challenges! WOW! Just wanted to say thank you for being an inspiration to me and to other women out there. You have amazing training etiquette. I see your determination in your workouts and that alone pushes me to go just a little bit harder!!!

  17. Steve M says:

    Nice technique with the DL’s. Looked like you were doing them shoeless, which the way they should be done. Great work all the way around.

  18. Margie says:

    what makes me sad about this video is…you’re the only woman in it! Wish I was there ;o)

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