Mar 24, 2012

Posted by in Articles, Other, Workouts | 7 Comments

Weekly Training Journal 3 | Strength and Conditioning | Home Workouts

Hey everyone,

Firstly, I want to thank you all for all your amazing comments from my last post. It seems that I am not the only one going through a tough time, and I am happy that we can all come together and support one another. Thank you for giving me that :)

I trained so hard yesterday my glutes and legs are actually sore … and I rarely get DOMS in my legs! Today has been an active rest day, because that’s about all I could muster – light cardio!

This is my training from last week when I managed a cool PR!

Week Beginning 12th March

Monday

Kettlebell Class

Tuesday

Another Day at the Gym | Training Video Highlights and Breakdown

Wednesday – Crazy Day!

Gym Session:

  • Bench Press – SET 1: 25kg x 12 reps, SET 2: 30kg x 8 reps, SET 3: 40kg x 5 reps, SET 4: 45kg x 4 reps, SET 5: 47.5kg x 1 reps, SET 6: 50kg x 1 rep
  • Barbell Military Press – SET 1: 25kg x 8 reps, SET 2: 30kg x 5 reps, SET 3: 32.5kg x 2 reps, SET 4: 35kg x 1 push press rep (needs work)
  • Weighted Dips (Video below) – SET 1: 5kg x 10 reps, SET 2: 7.5kg x 6 reps, SET 3: 10kg x 5 reps (PR), SET 4: 12.5kg x 2 reps oops!, SET 5: 15kg x 3 reps (BIG PR)

Then later the same day I did a Kettlebell Class! Insane woman, I know! LOL

Thursday

24 Minute Interval Workout (1 round)

Then that evening a Conditioning Class at the gym.

Friday

Short Gym Circuit. 5 rounds of:

  1. 10 Goblet Squats with 24kg KB
  2. Heavy Swings x 12 reps (24kg)
  3. Neutral Grip Chins x 6 reps

Followed by 20 mins treadmill HIIT and 10 mins steady pace on StairMaster.

Saturday

Rest

Sunday

Gym:

  • Deadlifts – SET 1: 75kg x 6 reps, SET 2: 80kg x 5 reps, SET 3: 90kg x 4 singles, SET 4: 95kg x  3 singles, SET 5: 100kg x 3 singles
  • Glute Bridges – 2 SETS with 100kg x 12 reps
  • Bench Press – SET 1: 25kg x 8 reps, SET 2: (Survival of the Fittest Challenge) 30kg x 22 reps (Video below), SET 3: 40kg x 5 reps, SET 4: 45kg x 2 reps, SET 5: 50kg x 1 rep (harder than earlier in the week)

  • FEAST

Cheers

Marianne

Windmill Practice

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7 Comments

  1. matabiau says:
    March 25, 2012 at 9:42 pm

    Congratulations! I was looking for KB workouts to train and your site is exactly what i wanted (even if i am a man). Thanks a lot :)

    reply
  2. Christine says:
    April 2, 2012 at 6:16 pm

    Marianne – I just want to tell you that you absolutely ROCK! I’ve been following your workouts and videos for a few months, now, and can feel a difference in my strength and even cardio! I am usually a very hard runner, but needed to take a break on the joints and fell into your website. LOVE IT! Thank you so much for sharing your workouts and all your hard work, it’s greatly appreciated! I was recently told by a football-sized guy at the gym that I workout harder than him, and I’m only 5’0″, 115lbs!

    Could you please share with us the diet that you follow, or any supplements you take? Thank you!!

    reply
    • Marianne says:
      April 2, 2012 at 11:40 pm

      Hey Christine, thank you for your feedback. It’s great to hear you are seeing these changes, and other people notice the hard work you put in!

      I will do a new diet post soon. Though it won’t be very interesting LOL! If I answer here, not many people will see it. So I will put it in the FAQ section as a separate post :)

      reply

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