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.

L4 Legs and Shoulders

Had a tough week but back at it today with legs and Shoulders - alternating sets. I find it works really well for me, slightly longer session but I like it.

Some improvements was good. My strength is coming back and my back is feeling almost 100% at last :)

Energy was good, could have been better but pleased overall.

L4 Legs and Shoulders

Legs and Shoulders again today and it was really good. I increased most of the weights but had to drop n the later sets to maintain form but pleased with increased.

Deadlift felt good and my back is getting stronger Yay!!!

Concentrating on the muscles your working instead of just going through the motions is not given enough credit at all.

L4 Legs and Shoulders

L4 Legs and Shoulders from the sheets again, alternating the sets of Legs with Shoulders I find gives me a great workout.

Increased some of my weights and it felt really good.

L4 Legs and Shoulders plus Yoga retreat Day 2 Stretch

LIIFT 4 Legs and Shoulders from sheets at my pace again and alternated each set of Legs with Each set of Shoulders. Upped some of my weights and really enjoyed it.
Concentrating on the right muscles is making a difference!!

Chased it with Yoga Stretch with Vytas and needed it!

L4 Legs and Shoulders

Again my pace and I alternated Each round of legs with each round of shoulders and it worked really well.

Felt great to work legs again, went light with deadlift obviously as my back is much better but still not perfect.
Was good to go with heavier Bridge and Goblet too.

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 😛.

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 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 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 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 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 2 Day 4 Legs HIIT

Phew this was a tough one today! 1st round was ok, 2nd not bad and 3rd was tough but then the burnout OMG that was pretty brutal.

Just no time to get to take a breath - more oxygen needed!!!  I was expecting something but not quite that lol.

It's a great workout but I have to be honest I miss the weights for legs this week - we do HIIT through the week anyway I thought he could have gone circuit legs or something with weights.

Bring on next week!

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!!!

B4Lift 4 Chest and Back, Legs, Shift Shop Strength 25 and IMAX 15

Monday was B4Lift4 Chest and Back, just the main 2 sets, then I did Shift Shop Strength 25 subbing the renegade row for Assist Chin ups. Just to see how much strength I’ve lost not doing any for weeks.

Tuesday was B4Lift4 Legs again just main 2 sets and swopped the HIIT portion for IMAX 15. Then because I wanted to add a it more on as I planned to rest the rest of the week I did a few more burpees, 20 weighted thrusters and some push press just to finish it out.

Wed was shopping, Thursday went to Patchings Art Festival. Yesterday I needed something so I did X3 Yoga just move myself about. Been lacking sleep but finally managed 9 hours last night. So hoping for more good sleep over the weekend and I’m well rested and ready to hit Lift4 on Monday - Wahoo!!

Joels 8 x 8, B4Lift4 Legs & BodyCombat 74

Thurs was Joels 8 x 8 and I really enjoyed it. Got my bar up on my squat rack so I could go much heavier for the squats and reverse lunges.
Increased my Deadlift weight too:)

Fri was B4Lift4 Legs which was tough with Front Squat s and Deadlifts again but still enjoyed it.

Today I did BodyCombat 74 and was was tha a Cardio burner phew. Perfect for after two leg heavy days. Erin I find slow in cueing the moves but other than I loved it!!!

Have a great weekend everyone!

B4Lift4 Legs, CHest and Back and Shoulders & Arms

Thursday was B4Lift4 Legs which I enjoyed after increasing my weights.

Friday should have been Lift4 preview but could I find it on BOD?? Nope?? So I did B4Lift4 Shoulders and Arms, then skipped the core section and went straight into Chest and Back which worked really well. Increased my weights on this also and that burnout of push ups really did the job this week phew!! Still got Chest doms today lol.