LIIFT 4 Wk1 Day 4 Legs 50/50

I went light to be careful of the glute pain but it was all good. Enjoyed it.

LIIFT 4 Shoulders Intervals and Legs 50/50

Tuesday was L4 Shoulders Intervals (Wk4) and although tough I enjoyed it. Stayed with the same weights on the raises but felt better. Had to drop a little for the swimmers to keep form. But My shoulders actually felt a little stronger on the overhead press at last. 💪🏻

Yesterday was Legs 50/50 (Wk 7) and I'm doing more workouts from home at the moment as work is crazy busy and there is just no time. So I had to make the best of Bowflex and 2 Spinlock adjustable Dumbells.
Got stuck in and thought...wow I'm feeling strong today these 12kgs/26lbs feel really light for the front squat and calf raises. Bowflex felt super heavy @ 35lbs/16kgs for deadlifts when I'm used to using my Barbell. But after first block was done I double checked and the 2 plates on by dumbbells that I thought were 5kg plates were actually 2.5kg plates so the 12kgs/26lbs were actually only 7kgs/15lbs doh!! 😳
6kgs/13lbs went ok for side lunges and pulsing squat and I was pleased with my increase to 22.5lbs / 10.2 kgs for Bridge. I'm pretty sure I could bridge way more but the weights are awkward to get onto my hips 😔
Really chuffed with my Sumo squat with a single 50lb/22.6kg as it was only 5lbs under one of the muscle men in the cast lol 😍

Oooh yeah PR to share - during the HIIT section I actually successfully stayed up for the three sets of twisted mountain climbers - first time ever for me!!!! Nothing for some I know but my shoulders just screamed at me and all through the first round of LIIFT 4 I just couldn't do but 4 weeks later and today lots of progress wahooo 😝


Sorry for not posting more often - life is just crazy right now. So much going on with work and life OMG 😩

LIIFT4 Chest and tris, X3 triometrics, Shouders Intervals, Legs

Sunday was LIIFT4 Chest and tris 50/50 from wk3 and I swopped out the hiit section for X3 triometrics.
Chest and tris was tough as always especially the tricep push ups at the end.
Triometrics is always fun with Tony, I enjoy the extra leg work but that kablam section at the ends still burns lol 😜

Monday rested and yesterday was LIIFT4 Shoulders Intervals. Got my weights back to where they were before my weak week but my shoulders don’t seem to be progressing as well as I would like, especially in the overhead press ☹️
Felt my chest Dom’s too in those darn swimmers 😨

Today was LIIFT4 Legs 50/50 (wk 5) and increased on Front squat but weights at sides again. Sumo squat up to 50lbs/22kg which I felt. Increased rear alt lunges up to 2 x 8kg / 17.5lbs and oh yes I felt that one too lol.
I was toast for the hit section, those sumo jumps I could hardly get off the ground and had to modify to keep moving 😳 and although I’m no fan of triple bears I think I’m slowly getting better at them or rather my shoulders are allowing me to stay up for longer and I actually managed the full 30 secs in the last set through sheer grit and determination 😛.

Catch up

Thursday was LIIFT 4 Rnd 2 Day 4 Shoulders Intervals and was going to be T25 Core Speed but 5 mins in we had the floods out - literally water everywhere in the warehouse from an overflowing leaf filled gutter!. So I spent the next hour (almost out of range my phone for HR) carrying buckets of water, mopping up water etc etc.....nightmare but a good workout all the same lol.

Rested Friday with a crazy day taking dogs to the vets.

Sat was LIIFT 4 R2 Wk2 D1 Chest and Tricep Circuit - wow I was toast when I was done. Those quad sets are still brutal.

Sunday was LIIFT 4 R2 Wk2 D2 Back & Biceps 50/50 but I only did the first 50, then when straight into X3 Triometrics and then switched back to L4 for the core finisher and it was lol.

Working out on different days is taking some getting used to but doing Sat and Sun when I have more time and usually do a lot less activity makes sense. Also means I get to spend a bit more time working in the week which keeps the boss happy lol.

Keep pushing play everyone!!!!

LIIFT 4 Rnd 2 Day 2 Back & Biceps & Day 3 Legs 50/50

Monday was Back and Biceps Circuit and enjoyed it and embraced the shaky arms lol

Rested yesterday and today was Leg 50/50, kept weights about the same but did up the bridge to 2 x 9kg / 20lbs.

Was short on time as work was busy so skipped the core but I was toasty toast by the end.

LIIFT 4 Wk 8 Day 2 Legs 50/50

I increased on my deadlift and first two sets of Side lunges but kept everything else the same as last week.
I had to put a towel over my hip bones for the bridges as the two 8kg /17.6lbs sitting on them start to dig in :(

Cardio was tough with tired legs but I pushed through as best as I could. I thought the leg lift in the core section was a cracking finisher for leg day!

Great leg day - I was done toasty toast!!!

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 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 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 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 1 Chest and Tris 50/50, Day 2 Back and Bi's Circuit

LIIFT 4 Week 3
Chest and Triceps yesterday was a bear!! Increased my weights where I could but Oh my shaky arms - the tricep push ups were pretty much impossible for me :(
The HIIT section I found pretty tough too - it's all up a notch from the last 2 weeks which is what we want after all :)

Today I'm feeling it in my chest and tri's!

On to Back and Biceps today and I'm chuffed with my increases on most of weights except the hammer as I was toast by then lol

Hopefully get a good walk in tomorrow and I might try for a stretch/foam roll and get my Tony fix at the same time :)

LIIFT4 Wk 2 Day 2 Back and Biceps 50/50

Wow I managed to just stick with my planned weights but this was another great one and certainly a bicep blaster!

(8kg/17.6lbs / 4kg/8lbs), (6kg/13lbs /  6kg/13lbs) (5kg/11lbs / 4kg/8lbs)

I found the HIIT portion tough today but pushed through with Joel's shouting encouragement and looking forward to rest day tomorrow ;)

LIIFT4 Day 4 Legs 50/50

Holy Leg Day!!!!! This one gave me shaky legs like I haven't had in a long time. Going up and down the stairs about an hour later was seriously not funny lol!!!

(8kg/17.6lbs / 20kg/44lbsBB) (16kg/35lbKB / 6kg/13lbs) (1x8kg/17.6lbs 1st set then 2x6kg/13lbs /  9kg/19.8lbs)

I'll swop Tripple Bears for High Knees or Squat jacks any day of the week!!!