Posted by Marianne in Articles, Other, Workouts | 12 Comments
Weekly Training Journal 2
Hey everyone,
It’s time to run through all the training I did last week. Because I did so much the previous week, I learned my lesson and reduced it last week and this week.
Training from Week beginning March 5th
Monday
Kettlebell Class
Tuesday
1 hour 10 min brisk walk into town … Got egg-bombed by some teenagers! Not impressed 
Wednesday
Trained Twice: Gym session in the morning and Kettlebell Class in the evening.
Gym Session -
3 rounds of the following circuit
- Bulgarian Squats (2x 12kg x 12 reps) (2x 14kg x8 reps) (2 x 16kg x 5 reps)
- Neutral Grip Chin Ups (7, 7, 7)
Then I did 3 rounds of the following 2 exercises:
- Seated Cable Row (35kg x 12 reps) (40kg x 8 reps) (45kg x 5 reps)
- Body Weight Dips (10, 10, 10)
Followed by 10 mins HIIT on treadmill and 20 mins steady pace cardio on StairMaster.
Kettlebells PM
Thursday
OFF
Friday
Killer Gym Session:
- HEX Bar Deadlifts (a first for me … and only realised after that the HEX bar weighs 25kg, not 20kg like a normal Barbell … so I was actually lifting more than I thought at first
). SET 1: 75kg x 10 reps, SET 2: 85kg x 8 reps, SET 3: 95kg x 4 singles, SET 4: 105kg x 3 singles. These were harder than I expected. Because you use more quads, I actually found these more challenging – weird! - Barbell Military Press – SET 1: 20kg x 12 reps, SET 2: 25kg x 8 reps, SET 3: 30kg x 5 reps, SET 4: 35kg x 3 reps, SET 5: 35kg x 3 reps (these are becoming a new nemesis)
- Weighted Dips – SET 1: 5kg x 10 reps, SET 2: 7.5kg x 6 reps, SET 3: 10kg x 4 reps, SET 4: 12.5kg x 4 reps (PR), SET 5: 15kg x 3 reps (PR)
- Chin-Ups – 1 measly set of 7 reps
Was tired! - 30 mins Treadmill HIIT at 5% incline. Walking at 6.5 km/ph, then sprinting at 16 km/ph – roughly 20 – 30 second sprint time and ages for recovery LOL.
Saturday
Gym again
- Front Squat – SET 1: 30kg x 12 reps, SET 2: 35kg x 10 reps, SET 3: 40kg x 10 reps, SET 4: 50kg x 5 reps, SET 5: 55kg x 2 singles. Felt tired!
- Glute Bridges – SET 1: 75kg x 12 reps, SET 2: 95kg x 10 reps, SET 3: 105kg x 8 reps, SET 4: 115kg x 6 reps
- Cable Chops – 3 sets of 8 – 10 reps each side with 7.5kg on the cable
- Hanging Leg Raises on Roman Chair – 3 sets of 10 reps.
BIG FEED!
Sunday
REST and food and got more pictures – example above!
Although this week started slow, I sure made up for the volume towards the later half of the week. I feel I am making some progress, but might need to plan ahead more of what I intend to do in the gym … in other words, make a program This week’s training will be up during next week.
Thank you everyone who responded to my question about Beginner’s workouts. I will be making one next week 
Cheers
Marianne
Intermittent Fasting:
Learn and Train:
Thanks for the detail! I, too, am experimenting with throwing some HIIT blasts with my other training.
Very helpful to see everything described in such detail! Love that picture too.
I train exclusively at my gym, so this is really useful – thanks! Have been adapting the KB at-home workouts to the gym for some time now, which is an easy enough transition. However, it’s great to see your gym routine, too
I’ve yet to attempt the Hex bar, but you’ve inspired me!
Thanks for the feedback and for rocking my workouts in the gym! Good luck with the Hex Bar
I see you are pumping up on the cardio. Nice work. You’ve been working out hard. My ghetto gym membership expired and I am in the process of figuring out what to do next. Their weight room is limited.
Meanwhile I have been doing a lot of running and yoga and kettlebells in between.
finally feels like spring out here.
Hope you find a solution
It’s great to see the brighter days and feel some warmth in the sun again … spring time is near YAY !
Hey marianne,
1st of all…love the picture, you look great! I was checking out your lst wks work out sched. & I know you’ve been hitting the gym extra hard, I was just wondering if you up your food intake on those days. I’ve also been adding some extra moves in the gym, which means I’m in there a little longer. One thing I’ve added as far as nutrition is 100% Hydrolyzed Protein shake w/ milk…I’ve only been doing it for a month, so I’ll keep you updated. And wanted to thank you for the tip on the dips & pull ups, with that simple whole body allignmnt adjsutmnt I made (oh and squizzing my glutes really hard too lol)…I’m able to do more reps, thanx! Soon enough I’ll be able to get in some without assistance.
Talk to you soon,
Cita
That excellent news about the Dips and Pull Ups! Well done
With all my extra gym training, I might be eating a little more without actually realising … because I have gained weight after all – but the only thing I was trying to change was to eat more protein and fats, reducing the crap carbs I have a habit of eating
But of course it all went to pot at the weekend, because I have a lot of wine, a big fry up, icecreams etc … so I am back on track from today LOL.
I’m interested to hear about any difference with the protein supplement.
Cheers
Marianne
hi, Marianne! can I use a sandbag instead of a KB, meaning will it have the same effect (or at least close to it) as from a KB workout?
Hi Margo, yes you can use a Sandbag instead
I use KBs because they are my preferred resistance tool, but I know a few people who use a SB and some who use Dumbbells too. The only thing I would caution is that you ensure your swing is not troublesome. I have seen some SB Swings which just look a little awkward … a KB is better for swinging 
yes, I see what you mean. been a bodyrocker for a year and a half, and we do SB swings in some workouts, and I’ve noticed the difference. Just found your wonderful blog yesterday, and was watching your vids during all my night shift
to check the proper form.
Unrelated sorry to post it here but the forum has been invaded my a storm of crap spam overnight, too much for me to stand there and flag, it’s like a tsunami!!!
OMG!!! Nightmare. I just spend over an hour clearing that mess up LOL! I am so sorry about all that SPAM. It’s sorted now