Live Fit: This is my journey »

My 2015 Training Log

After spending the last part of 2013 and all of 2014 getting acquainted with serious weight training, tracking macros, and two reverse dieting and cutting phases, I feel like I am finally feel like I have hit my stride.  I no longer feel pressured to train a certain way, do a certain amount of cardio each week, or track every calorie that I put in my body.  My plan for 2015 is to simply enjoy my new lifestyle.  If that means I lift 3, 4, or 6 days a week, do HIIT or LISS or MISS for cardio, eat 3,000 calories one day and 1,500 another day… so be it.  I have no aspirations to compete in any contest, become a fitness model, or get certified for coaching/training.  I have fallen in love with this “fit life” and my only goal from here on out is to continue to improve myself, love my body, and love myself every step of the way!  That being said, I would love to share my weekly training/workouts for this year with anyone who cares to follow along!  Things may look jumbled, scatterbrained, and unfocused BUT I’m basically doing whatever I feel like at this point with no real plan of attack or real training program.  Some days I’m pressed for time, some days I need to split working out into two sessions because of my husbands schedule, sometimes my plans will change at the drop of a hat, other days I just want to go with the flow, and sometimes I will just pay attention to my body and do what it tells me (rest, recover, stretch, train, go hard, not go hard, superset, drop set, deload, etc.).

** DISCLAIMER**

As always, please remember that I am not a trainer or certified in anything… I’m just your average mother & wife who loves to workout!

Before you begin any fitness or nutrition program, please consult your physician!

WEEK 1

IMG_6832

DAY 1: SHOULDERS

DAY 2: METCON  in the AM & LEGS in the PM METCON- 3 sets of each exercise / 30 seconds on, no rest between each exercise / 1-2 minute recovery between each set

LEGS- 

DAY 3: ACTIVE REST

  • 40 minute walk

DAY 4: BACK/BICEPS

  • 5 minute jump rope circuit (bounce, straddle, high knees)

BACK-

BICEPS-

DAY 5: HIIT in the AM & SHOULDERS in the PM

SHOULDERS-

DAY 6: CARDIO in the AM & GLUTES/TRICEPS in the PM

  • 35 minute walk

GLUTES/HAMSTRINGS & TRICEPS-

DAY 7: REST 

WEEK 2

DAY 8: SHOULDERS

DAY 9: LEGS

DAY 10: METCON (tricep focus) 3 sets of each exercise / 30 seconds on, no rest between each exercise / 1-1.5 minute recovery between each set

DAY 11: BACK

DAY 12: CARDIO & ARMS

ARMS-

 DAY 13: LEGS

DAY 14: REST

WEEK 2

IMG_7071

DAY 15: CARDIO & BACK

  • 20 minutes MODERATE hill sprints (cross between a jog and a sprint, not giving 100% power), run the hill getting heart rate to around 150-160, walk downhill for recovery, no rest in between each set, repeat 8-10 times.

BACK-

DAY 16: LEGS

DAY 17: ACTIVE REST

  • 30 minute walk

DAY 18: REST

DAY 19: TRICEPS

DAY 20: LEGS

DAY 21:  METCON

WEEK 3

** Deloading this week because it’s been about 6-7 weeks since my last one and my body is feeling a little drained.  Lowered weights, overall volume, and minimal cardio performed. **

DAY 22: SHOULDERS

DAY 23: BACK & BICEPS

BACK-

BICEPS-

DAY 24: CARDIO

DAY 25: ACTIVE REST DAY

  • 3 mile family hike

DAY 26: REST

DAY 27: LEGS

DAY 28: ACTIVE REST DAY

  • 30 minutes stretch & full body foam roll

WEEK 4

Corina Nielsen- Live Fit

DAY 29: CARDIO & TRICEPS

DAY 30: LEGS

DAY 31: REST

DAY 32: REST 

DAY 33: BACK

DAY 34: CARDIO & SHOULDERS

DAY 35: LEGS

WEEK 5

 

DAY 36: ACTIVE REST (my entire body was extremely sore and tired)

  • 30 minutes stretch & full body foam roll

DAY 37: CARDIO

DAY 38: BICEPS

DAY 39: REST

DAY 40: SHOULDERS & ABS & CARDIO (WORKED AS A TRISET)

DAY 41: LEGS

DAY 42: ACTIVE REST

  • 30 minute walk

WEEK 6

IMG_7870

DAY 43: CARDIO & BICEPS

DAY 44: BACK & TRICEPS

DAY 45: SHOULDERS  

DAY 46: REST

DAY 47: BACK

DAY 48: LEGS

DAY 49: ACTIVE REST

  • 30 minute walk

WEEK 7

DAY 50: BICEPS

DAY 51: SHOULDERS

DAY 52: LEGS

DAY 53: UPPER BODY METCON

  • 5 minute jump rope circuit (basic bounce, high step, straddle, etc.)
  • 30 seconds work (no rest in between each exercise) X 4 sets: lateral push ups, triceps dips, burpees, curl to press, renegade rows, forearm get ups, mountain climbers

WEEKs 8-15

 

** starting a new split with a focus on heavy glute & hamstrings **

BACK & BICEPS

LEGS

LISS

  • 30 minute walk

LEGS

REST

LEGS

METCON (SHOULDER & TRICEP FOCUS)

Corina Nielsen- Live Fit

WEEKs 16-25

** starting a new split which incorporates full upper body days, lower days, and one rest day **

 UPPER BODY CIRCUIT

  • 4 sets/8 reps bench press
  • 4 sets/8 reps bent over barbell row
  • 4 sets/8 reps wide grip lat pull down
  • 4 sets/8 reps barbell bicep curl
  • 4 sets/8 reps overhead tricep press

LOWER BODY CIRCUIT

  • 4 sets/8 reps stiff legged dead lifts
  • 4 sets/8 reps hack squats SUPERSET with 4 sets/15 reps seated calf raises
  • 4 sets/8 reps seated hamstring curl SUPERSET with 4 sets/15 reps hip abduction
  • 4 sets/15 reps glute kick back

UPPER BODY CIRCUIT

  • 5 sets/5 reps military press
  • 5 sets/5 reps ISO lateral high row
  • 4 sets/8 reps close grip lat pull down
  • 4 sets/8 reps alternating incline dumbbell curls
  • 4 sets/8 reps dumbbell curl SUPERSET with 4 sets/8 reps upright row
  • 4 sets/8 reps single arm tricep kick backs SUPERSET with 4 sets/8 reps plate raises

LOWER BODY CIRCUIT 

  • 5 sets/5 reps sumo dead lifts
  • 5 sets/5 reps leg press
  • 4 sets/10 reps leg extension SUPERSET with 4 sets/10 reps walking lunges
  • 4 sets/15 reps glute kick backs
  • 3 sets/20 reps push downs (performed on the assisted pull up/dip machine)

UPPER BODY CIRCUIT

  • 4 sets/12 reps triceps pushdown SUPERSET with 4 sets/12 reps hammer curls
  • 4 sets/12 reps triceps kick backs SUPERSET with 4 sets/12 reps front delt raises
  • 4 sets/12 reps seated cable row SUPERSET with 4 sets/12 reps reverse shoulder flyes
  • 4 sets/12 reps straight bar triceps pushdowns SUPERSET with 4 sets/12 reps bent over dumbbell row

LOWER BODY CIRCUIT

  • 10 sets/10 reps wide stance Smith machine squats
  • 4 sets/ 10 reps hip thrust SUPERSET with 4 sets/10 reps bulgarian split lunges
  • 2 sets to failure ball leg curl

WEEKS 26-30

SEXY SCULPT by Krissy Mae Kagney

** I added in an extra lower body day with a heavy focus on glutes **

WEEK 31

 

** Deloading this week because it’s been about 6-7 weeks since my last one and my body is feeling a little drained.  Lowered weights, overall volume, and no cardio performed. **

 UPPER BODY CIRCUIT

  • 3 sets/10 reps bench press
  • 3 sets/10 reps bent over barbell row
  • 3 sets/10 reps wide grip lat pull down
  • 3 sets10 reps barbell bicep curl
  • 3 sets/10 reps overhead tricep press

LOWER BODY CIRCUIT

UPPER BODY CIRCUIT

  • 4 sets/8 reps military press
  • 3 sets/12 reps close grip lat pull down
  • 3 sets/10 reps alternating incline dumbbell curls
  • 3 sets/10 reps dumbbell curl
  • 3 sets/12 reps single arm tricep kick backs

LOWER BODY CIRCUIT 

  • 4 sets/8 reps sumo dead lifts
  • 3 sets/15 reps leg press
  • 3 sets/12 reps leg extension
  • 2 sets/20 reps glute kick backs

LOWER BODY CIRCUIT

  • 10 sets/10 reps wide stance Smith machine squats
  • 4 sets/ 10 reps hip thrust SUPERSET with 4 sets/10 reps bulgarian split lunges
  • 2 sets to failure ball leg curl

WEEKs 32-36

Beginning DUP (daily undulating periodization) with my coach William Grazione at www.metabolicevolution.com.  This program can be better explained in THIS post here.

WEEK 37-38

Began to start having back pain, so I took a break from DUP.  I stopped doing lower body and only focused on doing isolated movements that didn’t hurt.  I walked 2-3 times a week for 20-30 minutes.

WEEK 39

Diagnosed with Tarlov Cyst Disease (you can read about that HERE) and ALL training stopped.

  • Ariel - Thank you so much for sharing!ReplyCancel

  • zoona - I just want to say that it is incridible how much time and effort you are making to put down your exercise log. It really does provide a lot of information. Thank you for putting it out there for everyone to see.ReplyCancel

  • Beth - wow…thank you for sharing your journey! I love reading workouts like I love reading recipes…ironic? haha. When I finish my 8 week program I’m following I’ll jump in your workouts. You look amazing.ReplyCancel

  • Hattie - Thank you so much!!! You literally look so good, I’m trying to get my arms to look as good as yours! Thank you for sharing all of your stuff on here, you’re an inspiration and such a massive aid when I don’t get something. Also your workouts look insane. I can’t wait to try one.ReplyCancel

  • ARIEL - You are awesome girl! I have started following your workout and I am absolutely loving it!! Way to go. Much appreciation for just sharing your whole plan!ReplyCancel

  • Stace - Ditto Zoona. May I ask why there is no specific chest day or exercise included in your programme please? Is it because you ink it already covered in your other exercises?ReplyCancel

    • corina - I rarely ever train chest on any isolated movements! Not something I care to build at all. Just a personal preference!ReplyCancel

  • Stace - Thanks Corina for you reply. I forgot to also ask about abs and that there is no mention of them in the routines. You clearly have great abs so what do on do? Btw,mi love that you share so openly your journey, thank you so much.ReplyCancel

    • corina - Hi Stace, I rarely ever train abs. If I do, I will only do 2-3 sets of 2-3 exercises. Again, that occurs VERY rarely. Compound lifts are great for strengthening your core!ReplyCancel

  • Stace - Thanks Corina and apologies for the mis-spelling in my last post, more haste less speed should have been applied ;-). I really do enjoy reading your updates and I to hope to see results like or similar to yours. I’m trying to get my head around macros, fat/protein/carbs, and really believe that once I’ve figured this out everything else will fall into place as my work-outs are the best they’be ever been. Partly due to reading yours :-).ReplyCancel

  • Bea - You inspired me to start tracking macros 18 months ago and after 2 successful reverse diets and cuts (although feeling anxious and burnt out) you have inspired me again with this intuitive lifestyle. Please keep doing these blogs because you show that you do not need to become “obsessed” to be a strong, happy woman. I’m interested to hear how you find KMC Sexy Sculpt! 🙂ReplyCancel

  • Jana Galaviz - I am also 5 ft tall and am have been working out like you have I the past. I don’t believe I have been eating enough. I just started tracking macros like u shared in post. I hope I see the same results.ReplyCancel

  • Samantha - I am going to start this workout today and am very excited! Thank you for posting your journey!ReplyCancel

Your email is never published or shared. Required fields are marked *

*

*