20 week shred April - August

[r0wie]

Started my new program this week! Shortcut to shred ended and it produces great results I don't want to repeat it straight away so I started a Greg Plitt program which I thought was easier, but it's actually tougher! It requires two workouts a day which I can't do, so I'm merging them into one big workout in the morning. You're meant to do cardio in each superset but I'm not incorporating them yet. I'll see how week one goes and go from there

Ss=superset

Day 1: back
Assisted Pull-ups ss kneeling cable high rows ss medium BW rows 3x10/12@36kg/10
Tbar rows ss one arm bar rows 3x10@50kg/20@30kg
Barbell bent over rows ss straight arm push-downs 3x8@40kg/8@36kg
Inverted rows ss tricep pushdowns 3x8/10
Ab circuit x3

[r0wie]

Shoulders & abs

Barbell press 3x12 @ 20kg
Handstands 3x30sec
Dumbbell shoulder press 3x12 @ 8kg
Machine shoulder press 3x12 @ 16kg
Overhead tricep extension 3x12 @ 8kg
Barbell jammer press 3x12 @ 15kg
Barbell 180 twists 3x12 @ 15kg
Single arm DB rows 3x12 @ 8kg

Big ab circuit 3 rounds of 20 reps or seconds: Sit-ups, air bikes, Russian twists, jackknifes, double leg extensions, heel taps, side planks, elbow to knee crunches.

Dance class this evening: learnt and mastered two new tricks 😍😍😍

[r0wie]

Bust 86cm (-1)
Waist 72cm
Navel 84cm
Hips 86cm
Arm 30.5cm (-.5cm)
Thigh 59cm (-.5cm)
Weight 70kg (-100gm)

Happy!! Still making progress albeit small and not having to spend hours training at the gym. Workouts usually take 50min, only doing one HIIT sesh a week, and I haven't done yoga or a walk this week either. My goal date is looming though so I'm going to do a mountain walk this week rather than change macros. I have to keep reminding myself that I need to eat as much as possible while making progress.

[r0wie]

Thursday - I did Legs plus it was refeed day:
Squats 3x8 @ 60kg
Deadlifts 1x8 @ 60kg, 2x8 @ 80kg
Box squats paused 3x12 @ 40kg
Hack squats 3x12 @ 80kg
Glute ham raise 3x12
Dumbbell lunges 3x12 @ 20kg
Leg extensions 3x12 @ 30kg
Hamstring curls 3x12 @ 30kg


Friday was a rest day

Today:
Dance practice this morning then chest/arms:

Dips 3x12
Bench 3x12 @ 40kg
Decline pushups 5x12
Incline bench press @ 30kg
Overhead DB tricep extension 3x12 @ 12.5kg
Diamond-hand pushups 3x8
Tricep rope pushdowns 3x12 @ 23kg
Handstand practice

[r0wie]

HIIT yesterday - 10 hill sprints

Today legs:
Legs
Squats 3x12 @ 65kg
SLDLs 3x12 @ 40kg
Hack squats 3x12 @ 60kg/70kg/80kg
Single leg press 3x12/12 @ 91kg
Box step ups with DBs 3x24 @ 10kg
Double leg extensions 3x20
Skipping

Dance class tonight

[r0wie]

Back

Assisted pull-ups 3x8
Inverted rows 3x8
T-bar rows 4x12 @ 50kg
Single arm DB rows 4x12/12 @ 15kg
Lat pull downs 3x12 @ 50kg
Seated cable rows 3x12 @ 40kg
Bilateral machine rows 3x12 @ 50kg
Machine shoulder press 3x12 @ 16kg superset with straight arm pushdowns 3x12 @ 32kg
Tricep pushdowns 3x12 @ 27kg

[r0wie]

Chest 85cm (-1cm)
Waist 72cm
Navel 84cm
Hips 86cm
Arm 30.5cm
Thigh 59cm
Weight 69.6kg

Yes! Progress with weight
Happy!

Shoulders this morning
Seated military press 3x12 @ 20kg
Handstands 3xmax time
Upright rows 3x12 @ 15kg
Barbell jammer press 3x12 @ 15kg
Barbell 180s 3x24 @ 15kg
Front raises 3x12 @ 5kg
Car drivers 3x12 & 5kg
Plank 3xmax
Double leg extensions 3x15
Hip raises 3x15

[MaverickZA]

Popping over from the Nutrtion section now to come and say Awesome work and you're making some good progress. Keep at it r0wie

[r0wie]

Thank you so much Mav!!! How's your progress coming along? I need to read the forums more.

Dance practice yesterday for 2hrs.

Rest day today

[r0wie]

Sunday back:

Pull-ups 4x5/6/5/4
Hanging pike leg raises 3x12
Seated cable rows 3x12 @ 35kg
Close grip lat pulldowns 3x12 @ 40kg
DB rows 3x12 @ 12.5kg

Legs today
Skipping 2min
Squats 4x12 @ 50/60/70/80kg
Hip thrust 4x12 @ 10kg
Hack squats 4x12 @ 80/70/70/70kg
Lunges 4x15 @ 20kg
SLDLs 4x12 @ 20kg
Hamstring curls 3x15 @ 30kg
Good mornings 3x12 @ 15kg

Dance class tonight 😍😍😍😍

[r0wie]

I've decided to ditch the Greg Plitt program - too many supersets and cardio, not enough focus on progressive loading. I've written myself a four week program to get me through June and then in the 6 weeks leading up to my holiday, I'll do Shortcut to Shred again

[r0wie]

Back
Overhead tri extensions 4x12 @ 27kg
Swiss ball hamstring curls 4x12
Deadlifts 4x15 @ 40/50/60/70kg
Seated rows 3x12 @ 35kg
Reverse grip Lat pulldowns 4x12 @ 45kg
Inverted rows 3x10/9/8
Renegade rows 3x8 @ 8kg
Bi lateral machine pulldowns 2x12 @ 57kg

[MaverickZA]

Thank you so much Mav!!! How's your progress coming along? I need to read the forums more.

Dance practice yesterday for 2hrs.

Rest day today

Going good thanx. Started a reverse diet bout 3 weeks ago. Calories are increasing weekly and I'm still averaging 180 lbs Check link in my signature.

[r0wie]

Great to hear!!

My check in this week:
Chest 84cm (-1)
Waist 71.5cm (-.5)
Navel 83.5cm (-.5)
Hips 86cm
Thigh 59cm
Arm 30.5cm
Weight 69.5kg (-100gm)

Adjusting macros and increasing movement this week.

[r0wie]

After 8 great weeks, I had my first relapse into my old habits - binge/guilt/darkness.
Im not trying to excuse it, but I can pinpoint the causes of it:
-lack of self control
-extremely stressful week at work
-no sleep
-not planning my meals better; too many repetitive foods which always leads to me to rebelling or wanting to binge.

I know that these are my triggers and yet, I still let my guard down!! I'm so disappointed and angry at myself, but at the same time, it was a good reminder. I need to ensure that I always plan ahead and stick to my goals:
1) precook breakfasts/lunches
2) eat various foods
3) avoid buying bulk size trigger foods like large Nutella jars or biscuit packs. Buy small, single serves instead.

What will I do differently the next time I feel this way? Remove all triggers, go train and eat a varied dinner.

Training this morning was 8 hill sprints and 15min of uphill walking afterwards.

Tomorrow I will do my dance practice and back workout. BRING IT

[r0wie]

Back + 2hrs dance practice this morning

Pullups 4x5/10/10/10
Lat pulldowns 4x8 @ 45kg
Seated cable rows 3x8 @ 35kg
Straight arm pushdowns 3x8 @ 41kg/36/36
Handstands max time

[r0wie]

40min walk - active recovery day

Wow! I just realized that I've nearly achieved the goal measurements I originally set out!!! Just gotta reduce navel and thigh, but I still think I have room to improve overall so I'm going to aim for some new numbers-
Some areas don't tend to move much when I cut, so I've taken that into account.
G=goal, C=current

Bust G:83cm/C:84cm
Waist G:65cm/C:71.5cm
Navel G:80cm/C:83.5cm
Hips G:85cm/C:86cm
Thigh G:57cm/C:59cm
Arm G:29cm/C:30.5cm
Total losses since the start of the cut so far:

Bust -6cm
Waist -4.5cm
Navel -5.5cm
Hips -6cm
Thigh -3cm

I need to make sure i do reflective posts like this more often!!!!! I'm so happy to have made this kind of progress in 8 weeks. I think I can achieve my goal in the next 61 days for sure!!!! 😍😍😍

[r0wie]

Legs Monday am and dance class pm

Single leg press 4x24@100kg
Glute bridges 4x12@10kg
DB Walking Lunges 3x25@17.5kg
SLDLs 3x12@40kg
Good mornings 3x12@30kg
ATG squats 3x15@5kg
Leg extensions 3x12@43kg
Lying leg curls 2x12@30kg
1km run

Back day Tuesday

Bent over rows 4x12@40kg
Overhead tri extension 4x12@27kg
Lat pulldowns 3x12@35/40/30kg
Bilateral rows 3x12@50kg
Seated rows 3x12@35/40kg
Inverted rows 3x10
Single arm DB rows 3x20@17.5kg
Plank shoulder taps 3x30

Dance class this evening. So sore!!!

I've gotten over my binge episode and I am ready to never repeat it again. I know that it is normal to lose control after an extended period of being binge-free, but I must not let it get me again. My macros are on point and I'm ready to smash my goal

[r0wie]

Chest and dance class today

Body was sore so I kept it light
Bench 3x10@35kg
Cable flyes 3x12@14kg
Machine shoulder press 3x10@25kg
Dips 3x10
Incline DB press 3x10@20kg
Push-ups 3x10

[r0wie]

Chest 84cm
Waist 71.5cm
Navel 83cm (-.5)
Hips 85.5cm (-.5)
Thigh 59cm
Arm 30.5cm
Weight 70kg (+.400gm)
Period started on Saturday and my overeating last week has meant no major changes this week. Lesson learnt: stay in control and be organized!!!!!



Core training today

Plank 3x65sec
Ab rollouts 3x12
Dragonflags 3x11
Double leg extensions with weight 3x12 @ 5kg
Air bike 3x12
Cable crunches 3x12

[r0wie]

Saturday Dance training 2hr
Saturday night, hubby and I went to the gym to work on his squat. I only did a few sets

Squats 5x10 @ 50kg
Wide stance squats 3x10 @ 15kg
Lunges 4x20


Rest day for me today... I find rest days really tough! Haha. First world problems. I'm ready to kick off another week! Strong and heavy legs day tomorrow. Bring it on.

[r0wie]

Legs
Squats
3x10@60kg/70kg/80kg
1x5@90kg
1x2@100kg
Hack squats
3x12@70kg
Glute bridges
3x12@10kg
Barbell SLDLs
3x12@40kg
Single leg press
3x10/10@100kg
Single hamstring curl
3x10/10@9kg

Dance class later

[r0wie]

Going well with my progress I think. Feeling stronger and leaning out slowly.

Back:
Deadlifts 3x10@60kg
Reverse grip lat pulldowns 4x12@50kg
Overhead tricep extensions 4x12@27kg
Seated rows 3x12@35kg
Bilateral rows 3x12@43kg/43kg/50kg
High plank with shoulder taps 4x1min
Inverted rows 3x10

[r0wie]

Chest this morning:

Bench press 3x10@40kg
Push-ups 3x15
Standing Db Press 3x12@7kg
Incline bench press 3x10@25kg
Spider push-ups 3x10
Machine shoulder press 3x12@23kg
Tricep pushdowns 3x12@27kg
Dips 3x10

Dance class - got all my advanced moves tonight 😍😍😍

[r0wie]

Progress 10 weeks

[markprivinius]

Progress 10 weeks

Huge progress, keep it going rowie!

[r0wie]

Waist 71cm (-.5cm)
Navel 82.5cm (-.5cm)
Hips 85cm (-.5cm)
Chest 83cm (-1cm)
Thigh 59cm
Arm 30.5cm
Weight 69.5kg (-500gm)!

Lost some cm!! Yay!

Thursday went for a 40min uphill walk.
Had a refeed so I'm full of all the carbs! No guilty feelings or binging either. I am on top of my nutrition.


Friday
I danced all night 💪🏻💪🏻💪🏻❤️❤️❤️

[r0wie]

Core workout this morning
Barbell ab rollouts 5x12
Dragonflags 4x12
Swiss ball leg to arm passes 4x12
Decline sit ups 4x10
Hanging ab raises 2x10
Hanging ab twists 2x10
Elevated air bikes 4x24
Reverse crunch 4x12
Machine cable crunch 4x10 @ 43kg

[r0wie]

Legs this morning

Really lacked the confidence to go heavy, it was -2 degrees and I felt tired... which shouldn't be an excuse but I guess it is what it is. I'll attempt heavier and deeper squats later this week.

Squats 4x10@60kg
Walking db lunges 3x20@20kg
Good mornings 3x12@20kg
Glute bridges 3x12@10kg
Hack squats 3x12@80kg
Leg curls 3x12@36kg
Leg extensions 3x12@46kg
Leg press 3x10@156/165/172kg
Front squats clean grip 3x10@20kg

Hiit spin bike x8 20sec sprints

[r0wie]

Stupid late nights and stress. I must do better next week.

My first plateau! No losses and weight went up 1.1kg
Waist 71cm
Navel 82.5cm
Hip 85cm
Chest 83cm
Arm 30.5cm
Thigh 59cm

What happened? Well, late nights, obviously overeating or not training hard enough, not sleeping enough.
School holidays start after tomorrow so I will finally have a break!