TD 30102014

Morning

1h power walk

1h legs BB

15-12-10-8 back squat

3×12 split back squat

3×12 dead lift (straight legs)

3×12 hamstring (machine)

3×12 one leg hamstring kick

3×12 hamstrings on GHD

Evening

45mins treadmill power walk

Banana muffins:

5 ripe bananas

1 egg

75g butter

seeds from vanilla cane

170g buckwheat flour

pinch of salt

1 tsp baking soda

Smash bananas with a fork, add warm butter, egg, vanilla. Mix well.

Add flour with salt and soda. Combine everything.

Bake in oven, 180 degrees, 45mins.


TD 29102014

Morning

3×12 assisted pull ups

3×12 bent over barbell row

3×12 T-bar row

3×12 bent over dumbbell row

3×12 lat pull

3×12 seated row

3×12 GHD

Afternoon

40mins treadmill power walk

Evening

1h crossfit (teaching class, 10 stations, 3 rounds)

1h step&shape (teaching class)

IMG_20141029_221652


TD 28102014

Morning

1h spinning

1h crossfit (7 stations, weights, 3 rounds)

Afternoon

40mins treadmill power walk

Evening

30mins treadmill power walk

Dinner:

green zucchini, orange capsicum, white turnip, tomato, canned salmon, olive oil, seasoning.


TD 27102014

Morning – shoulders BB

3×12 dumbbells shoulder press

3×12 dumbbells front raise

3×12 dumbbell lateral raise (with rotation)

3×12 delta rear

3×12 cross over (lowest arms setting)

30mins yoga

Evening

20mins cross trainer

1h ABT (abdominals, bottom, thighs)

IMG_20141027_110358


TD 26102014

Evening

40mins treadmill power walk

1h body weight training

Salad:

Raw broccoli, leek, red capsicum, flax seeds, olive oil and sea salt.

IMG_20141025_162047


TD 25102014

Morning

1h Cardio Sculpt (8 tabatas, weights)

1h FitBall (swiss ball, weights)

1h crossfit (7 stations, body weight)

30mins core training (abs and back)

One of the toughest mornings I’ve had in a long time! :D


TD 24102014

Morning

1h spinning

Evening

1h treadmill power walk

1h step training (body weight)

Dinner:

Fresh spinach, prawns, mango, pomegranate, red capsicum, leek, olive oil and sea salt.

photo


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