Apr 1, 2012
Posted by Marianne in Articles, Other, Workouts | 28 Comments
My Training Journal 4 | Strength and Conditioning Home Workouts
Hi everyone,
A quick run through last week’s training.
Week beginning 19th March.
Monday
Rest (hungover from night out with girls)
Tuesday
Gym Session:
- Pull Ups (3 sets of 7)
- Seated Cable Rows: SET 1: 39kg x 10 reps, SET 2: 44kg x 6 reps, SET 3: 44kg x 4 reps
- Push Ups (3 sets of 15)
- StairMaster HIIT (30 mins)
Also walked into town and back (about 1 hour total)
Wednesday -Trained twice
Feel It! Kettlebell Interval Home Workout.
Kettlebell Class
Thursday
Gym Session:
- Back Squat (extreme sets): SET 1: 40kg x 8 reps, SET 2: 50kg x 6 reps, SET 3: 55kg x 5 reps, SET 4: 60kg x 3 reps, SET 5: 65kg x 2 reps, SET 6: 70kg x 1 rep, SET 7: 75kg x 1 shit rep, SET 8: 45kg x 21 reps (crazy set). See Video below. You will notice that my body basically folds in the middle and looks like a good-morning/squat. This is just my mechanics, and I cannot do much about it!
- Front Loaded Reverse Lunges: SET 1: 35kg x 8 reps (each side), SET 2: 40kg x 6 reps, SET 3: 45kg x 5 reps, SET 4: 50kg x 4 reps. Video below of most of it.
- Military Press and Chin-Up Superset: SET 1: MP 25kg x 8 reps then 6 Chin Ups, SET 2: 30kg x 5 reps and 6 Chin Ups, SET 3: 35kg x 1 Press and 1 Push Press, then 6 Chin Ups. Video shows my last set of Presses.
- Glute Bridges: 3 SETS of 10 reps with 90kg
- Hanging Leg Raises: 3 SETS of 10 reps
- Dips: 2 SETS of 12 reps
Friday
Light Cardio
Saturday
Gym Session:
- Deadlifts: SET1: 70kg x 6 reps, SET 2: 80kg x 6 reps, SET 3: 90kg x 5 singles, SET 4: 95kg x 3 singles
- Chin Up: MAX REPS
- Bench Press: SET 1: 30kg x 8 reps, SET 2: 40kg x 4 reps, SET 3: 45kg x 2 reps, SET 4: 50kg x 1 (right wrist was sore, so stopped here)
Sunday
Rest
That was about the height of last week’s training. This coming week, I will have another intermediate workout with regressions for beginners AND a more advanced workout!
Hope you all had a lovely weekend.
Cheers
Marianne
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Intermittent Fasting:
Learn and Train:
You’re right! That totally counts!! Awesome job.
way to go girl. u got there and it sure does count,not perfect but progression. im gone backwards from 7 to 5
:::::::: these are tears
Oh no Bug! LOL (at the tears
). This happened to me for a while, and still does happen sometimes, I can’t always do 9 or even 8 in a row, but then one day I will know it inside and I’ll just go for it. I can’t say it’s ever effortless, but determination pays off. Maybe you are working on them too much? 
Hi Marianne,
Do you have any “program” or plan that you follow as far as working upper body/lower body or full body? I noticed one day you did only upper body and the rest of the days you seemed to do full body. Right now I am finding that I am doing 1 day of upper body, 1 day of lower body and then 1 day a full body. I also do interval cardio on my workout days. Hope you had a great weekend as well
Hey Chanin, I don’t follow a set program, but I do try and cover certain exercises in the week. A bit like what you are doing, only every workout I usually doing upper and lower body exercises as you can see from my Training Journals. But I think what you are doing works too!
Hi, excuse to post that here but I didn’t receive the permission mail to join the forum.
Congratulations for your workouts
I approved your forum registration
Thank you!
Thank you Marianne
Excuse me but i can’t still log in
OK, I tried again! Hope that works now
still not working
, I try to make another account
I see you have posted … you got it working
Now it works but I can’t change my password
You should be able to. But I have tried to fix it! Hope that works now!
Come on! Get lower on those squats! Ass to grass! You go super low on your kbell squats, but you only go parallel with the barbell…why is that? Im just messing with you. I hear your gym plays terrible music too…ive resorted to wearing ear plugs so i can focus on my breathing…how primal of me. Great job as always. One more thing, are you doing barbell cleans yet?
Different mechanics for barbell squats, especially back squats
Hey Marianne
What do you do about pre/post workout nutrition, and have you noticed the affect it has on your workouts? Do you notice an increase in performance with more/less carbs right before a workout, after, or the day before? I’m still tinkering a LOT with this and haven’t quite concluded anything just yet, although I have noticed that if I don’t eat that much earlier in the day then my energy will be wasted and my blood pressure dips very low.
By the way, where are you?! I’ve got to convert all your KG to LB to have it make any sense to this American.
I bet we would make good training buddies; I am at about the same level as you with my lifts. However, I haven’t gone less than 8 reps in awhile and have noticed better aesthetic results (lots of volume instead with very heavy weight.) How did you know you were ready to add weight to your dips and chins?
Hi Jess! You might think me strange, but I DO NOT consider pre or post workout nutrition important. What I mean is that I just eat as normal and never take extra carbs or protein for recovery. The way I see it is that my body is smart enough to know what to do! I eat a balanced diet and do not eat in a calorie deficit, so my body has plenty of supplies of everything. I always train fasted anyway … so that rules out traditional pre-workout nutrition. My performance is always better when I train fasted.
For me, the less I think about food in relation to my training goals the better it is for my goals! I just enjoy food. This is just my approach and attitude, so I would encourage anyone to find what works best for them. But a lot of it comes down to our belief in what the food does for us in certain contexts. For example I think a lot of people believe their blood sugar level drops significantly when they are without carbs… when this is not the case in healthy individuals – yet I see so many people feel unwell or faint because they are aware they need food. You can become accustomed to the effects of carbs and maybe mistake the natural rise and fall of sugar levels as something “bad”.
And, Jess, how can you not know where I am!!
Belfast, Northern Ireland! 
I thought everyone knew. Last week someone thought I was an Ozzy lol
How long have you been fasting for before you lift?? I DO think I have blood sugar issues. When I went low-carb/paleo about 2.5yrs ago (still going strong!) I used to get horrible migraines and hypoglycemic issues (shaking, numbness in my hands) when I used to train intensely without fueling properly. I still get that lightheadedness and just don’t have my “oomph” in the gym when I’m hungry. I wake up so ravenous most mornings (sometimes tooo early…) that I can’t fall back asleep or I feel nauseated if I don’t eat anything! I wish that I could do fasted training and be awesome at it, but everytime I’ve tried (especially when I have external stressors) I’m fading by the 30min mark. You even do your KB and met-cons fasted?
All of my morning and afternoon training is done fasted (fasting from the night before). The only time I train fed is if I do an evening class. I couldn’t imagine doing it any other way. If I eat before I train, I am usually more sluggish. But I guess it’s an individual thing. Stick to what works and feels best for you
I used to be ravenous for breakfast (porridge), but then I just told myself I didn’t need it and could eat a bigger meal later. I even do my KB workouts fasted – yup!
Hi Marianne!
First time commenting here. Btw do you take any whey protein powder as your post workout meal or do you just eat whole foods as your post workout meal?
Hi Jos, no supplements, just food
Hi Marianne, I have a question: what is the best way to improve at pull/chin ups – is it literally a case of keep trying them, or are there other exercises that can improve that particular set of muscles. Basically, I can barely do even half a pull up at the moment(I just tried one on my open back stairs and got a face full of dust for my efforts!). Thanks very much
Hey Carrie! I did this post a while back … A guide to Pull Ups. If you notice at the bottom of the post I have additional reading from Tony Gentilcore.
Cheers
Hi Marianne,
Came across this site and its refreshing to see a girl who actually likes to train for strength which is obviously paying off you are in great shape. I am just starting out personal training and am already fed up of people being ascared to lift heavy weights. Anyway like to say keep up the good work and hopefully get a few of your videos on my facebook page to try and give women extra motivation to train properly (if you dont mind).
Thanks
Daniel
Of course Daniel, work away
It is frustrating, but I guess we have to lead by example and make it more mainstream.
Thanks for your comment!
Thanks, Yes we sure do, If i pursuade one person to throw away their fluffy pink dumbells I will consider it a success. Some good videos hopefully it inspires a new generation of how women train. I also find 9 times out of 10 women learn techniques quicker so they could actually dominate the males in most exercises, as Im pretty sure you already out lift most guys at the gym.
Look forward to more videos
Thanks, I agree