LIIFT 4 Wk 7 Day 4 Total Body HIIT

This was pretty tough today but enjoyed it I think lol.

More tricep push ups after yesterdays tricep push up burnout was very cruel and I did a few normal and wide push ups, just to keep moving, as my triceps were screaming. My right tricep even moaned at me while I was chopping a carrot this morning!!!

Core was extra burny on the abs with those three sets too!

I was toast at the end so I guess it all worked!

LIIFT4 Wk 7 Day 3 Shoulder/Arms Circuit

Enjoyed this today as good progress on most of the weights, especially the first block. But as usual paid for it on the second and had to drop on a few to keep my form.

I did managed to stick with my 3kgs/ 6lbs for swimmers, so really pleased with more shoulder progress yay!!!

It was over pretty quickly and I kinda wanted to add some cardio but my legs and booty are still sore from Legs 50/50 two days ago and I think Full Body HIIT tomorrow is going to be tough so I was sensible and just stretched out well.

Bring on tomorrow!!!

LIIFT 4 Wk 7 Day 2 Legs 50/50

That's what I call a leg day!!! Phew!! The pacing made it worse as usual lol.

I increased on my Deadlift & Bridge, kept the same for Front Squat, Sumo, Calf raise and Side lunge and actually dropped just a little for the Reverse lunge as I had tired legs by that point.

Grrr to Mountain Climbers still as my shoulders still scream to make me stop and Jumping squats were cruel today lol - I managed to keep them up but was slower than the crazy cast!

Joel saved the best till last with this week so far ;)

LIIFT 4 Week 7 Day 1 Chest and Back

This was a nice change up and it felt good.

The Rotating Press straight into Decline Press was tough and I had to lower my weight in the 2nd set as I was toast from pushing hard in the 1st block.

Did assisted pull ups in for wide row and increased my weight on the lawnmowers subbed in for trad row.

Looking forward to Leg Day!!!

LIIFT 4 Wk 6 Day 3 Shoulders Intervals and Day 4 Legs HIIT

Yesterday's Shoulders was good - I managed an increase on the first set of all raises, fly and swimmers and a few reps of set 2 on Fly and swimmers but then had to drop down to maintain form. But progress is still progress.

I chased it with 3 rounds of X3 MMX just as a finisher ;)


Today's HIIT was ok but not a real leg day. The lunges and squat made my legs scream a little towards the end but nothing major.

I wanted more cardio as today just seemed over way to quick so I went to 'Get Some' with 22MHC and had 22 mins Cardio 1 with Tony then I was done.

Looking forward to the shake up next week for Shred week and to finish this out, ready for a recovery week and then to start it again with a few tweaks. I've enjoyed the upper body progress for sure but for me the legs have been lacking a little - anyone else???

LIIFT 4 Wk 6 Day 1 Chest & Tris Circuit & Day 2 Back & Bi's 50/50

Chest and Tri's - I kept the same weight as last in all of them except the Single side crusher were I actually went up :)
I had to drop down in 2nd set on Decline Press and Kickbacks and the 3rd set of tricep press as I was just completely toast!!

Those quad sets are tough still especially with the pacing phew!!


Back & Bi's today was tough too. I increased on the trad row but went single arm support on 1st and 3rd set - just feels so much better and safer for my back. Dangling 2 x 10kg / 22lbs bent over for 10 reps just does not feel that great or functional.

I managed an increase on just the first set of the Full Curl and Wide Curl so that felt good. Pullovers I really want to go heavier but when I go to 10kg/22lbs my left shoulder clicks so I stuck with the 9kg/20lb for safety and added an extra rep on ;)

HIIT was tough today too ( I think I was quite drained from the weights) as well as the core, as the weighted move felt very similar to yesterday 's and I guess my abs knew it lol

I'm curious to see what he's going to have us do for Shred weeks - Higher reps, lower weights? same but more HIIT??? Anybody know???
I see both leg days are weights so that interesting.

LIIFT 4 Wk 5 Day 3 Shoulders Intervals and 4 Legs 50/50

Thursday's LIIFT 4 Shoulders Intervals 

Was late starting today but pleased I stuck with my weights throughout. Those raises were tough in the last block and omg the twisted mountain climbers was cruel!

Then I had to cut it short so I skipped the core section as I had take my mum for en emergency physio appointment.

Looking forward to Legs tomorrow 😋

Friday's Legs 50/50

I kept the same weights for Front Squat, Calf Raise and Side Lunge and increased on Sumo, Deadlift and Reverse Lunge and I was pretty toast before the HIIT section.

Could I sumo jump 😫…… not very well at all lol - Sumo jumps after those heavy Sumo squats was just nasty and modify I did 🤬

So yes struggle bus for me during the HIIT section.

Core I did todays core and then yesterdays core and it hurt so good.

Today = Oh my sore quads and booty OMG!!! 😱I’m scared for tomorrow.

But I’m looking forward to next week even though I can’t believe it’s week 6 already!! 😲

LIIFT 4 Wk 5 Day 1 Chest and Tri's 50/50 and Day 2 Back and Bi's Circuit

Chest and Tri's 50/50 Yesterday was pretty tough but great lol.
Stuck with same max weights of all the rounds from all the weeks so far so nice PR there. Only just on those last few reps but felt good to accomplish it.

Enjoyed the HIIT which was tough and I was done!!!

Shaky arms only just managed to hold the weight in the core section - I had to try hard to drop the weight and not smash my face lol

Back and Bi's Circuit today and some progress on weights by sticking with same weights throughout so pleased with that but pull ups (sub for wide rows) were tough today in the second block! 2nd set I did wide rows, then tried to finish the 3rd on bar again but last 2 barely nose to bar lol.

My bi's were so done at the end they took a few hours to stop quivering!!

Enjoyed the core today with a new move and wow I was groaning a little but pleased with how I held up.

Still loving this so much!!!

LIIFT 4 Week 4 Day 4 Legs HIIT & 22MHC Cardio 1

Well LegS HIIT didn't seem as taxing today as I expected. The burnout was tough but I wasn't toast at the end!

I had a raw choc brownie yesterday and felt I needed to work it off so I chased it with Cardio 1 and then I was toast lol.

Hope everyone has a great weekend.

LIIFT 4 Week 4 Day 3 Shoulders Intervals and X3 MMX

Shoulders was good today I managed to improve on last week by 5 reps on the Shoulder press so really pleased with that. But I did have to drop down again for them deadly shoulder flys.

Stuck with the same as last week for the raises and managed an increase on the first set only of the swimmers :)

Chased it with MMX again :)

LIIFT 4 Wk 4 Day 2 Back and Bicep 50/50

Tried to keep my weights same as last week and I managed it with a slight increase on Hammer Curl ie 5 reps completed before I dropped down - which was 5 more than last week. Quivering biceps said it all!!

I did substitute Assisted Pull ups for wide rows which was much better, took a little pressure of my back as 3 different Bent over moves and two with heavy weights, I was beginning to feel it in my back last week and that's not good.

The Trad. Row I dropped to one knee and did single arm rows (like Lawnmowers) and it felt much better, I felt I was using more of the correct back muscles to pull with :)

Everytime we start a HIIT section I think - this will be better this week as I must be fitter now but each week Joel takes it up a notch OMG was it tough on the legs today. Those Square jumping squats for 60 was a killer!!!
Also Mountain climbers I still find tough on my shoulders - they always scream and make me stop before anything else :(

Which also made the plank core move hard for me at the end!!! But I will get stronger - you see if I don't!!!!

I'm toast and looking forward to rest day!!!

LIIFT 4 Wk 4 Day 1 Chest and Tricep Circuit

After reading Susans post yesterday I was cautious with the weight choices and still it was a beast and I had drop the weights down in the 2nd and 3rd sets on some - my shaking jello arms just couldn't lift them safely!!!

The pacing was quick today, the weights were that heavy that I had to take a couple of breaths between some of the later reps and that was enough for me to fall behind :(

But I was toast and that burn out was just brutal - I really struggled to hold myself up my arms were so shaky. The fear of faceplant was very real again today!

On the upside people are starting to notice my muscles so I'm over the moon - Joel knows his stuff that's for sure!!! Shaky arms or not and I'm loving the results of this program already and we are not even half way through lol

LIIFT 4 Wk 3 Day 4 Legs 50/50

Well I upped most of my weights for this one and gave it my all in the HIIT section and I was toast!

Today I'm feeling it when I try to bend to the floor - I moan and groan like a 90 year old lol.

Also my biceps have doms too - I couldn't work out why for a start but its from holding the 2 x 9kgs / 19.8lbs for the front squats!!

Hope everyone is having a great weekend!!

LIIFT4 Wk 3 Day 4 Shoulders Intervals

Didn’t get the walk in yesterday like I expected but got some more work done instead.

Shoulders Intervals today was pretty good and I increased my weights where I could.
Shoulder press was only 5 reps at the higher weight on the last set then I had to drop down but hey it’s still progress right?

Really pleased with shoulder flys as I managed all 3 sets at 2kg/5lbs today when I only managed 1 set last week ;)

And those swimmers were tougher than they looked lol but I also managed all 3 at 2kg/5lbs.

I needed a bit more when done so I decided to get my Tony fix with some X3 MMX and it was just what I needed, punched and kicked out some of frustrations! 😎

Bring on legs tomorrow!