I am not new to logging my workouts on forums but many will find my lifting to be extreme, I do not want to intimidate anybody so I will not post my weights initially while I see how well I fit into this forum and work out how active the support is here (I am looking for a forum where I am not talking to myself most of the time)

My basic Stats

Female
Age: 40
Weight: Fluctuating between 89 - 93 kg
Goals: Improve bodyfat %, drop to competition weight of just under 84 kg, Break Australian Masters Bench Press Record in competition, not just in the gym.
Profession: Coach/Sports Trainer also qualified PT but not actively working as such.
Diet: Targeted Keto Diet


Today was a light exercise day

Morning

10 Minute walk
100 calf raises
5 X 10 380° Twist Jumps
7 X 10 Clap Pushups, 1 X 5 Clap Pushups
5 X 10 Surf Getups
5 X 40 DB Woodchops
10 Minute walk


Afternoon

Rushfit cardio DVD

Barbell Squat:
10,8,8,5,3
Leg Press:
10, 3 X 10
Barbell Glute Bridge:
3 X 10

3 X bodyweight glute bridge held for 1 minute each on a vibration platform

not a bad session, well below max on leg press, had a slight problem with passive insufficiency in calves during glute bridges

ok it just looks odd posting a workout without the weights included soooo...

Tricep Day


Close-Grip Barbell Bench Press:
10 ~20 kg
10 ~40 kg
10 ~60 kg
8 ~70 kg
Lying Barbell Triceps Extension ("Skullcrusher"):
10 ~ 40 kg
8 ~ 50 kg
8 ~ 50 kg
Triceps Pushdown:
10 ~ 65 kg
8 ~ 75 kg
5 ~ 77.5 kg
3 ~ 80 kg x
Bent-Arm Dumbbell Pullover:
10 ~ 12 kg
10 ~ 17.5 kg
5 ~ 20 kg
Dips - Triceps Version:
5 reps
5 reps
Bench Dip (Seated Dip):
20 reps
20 reps
completed on vibration platform, feet on normal bench

was at the hospital all day for my sons surgery so did not get to do my usual workout, only completed the Spark Circuit

Spark Circuit (Barbell):
20 kg || 20 kg || 20 kg || 5 kg
20 kg || 20 kg || 20 kg || 5 kg
20 kg || 20 kg || 20 kg || 5 kg
All activities done in each circuit for 30 sec worth of reps. Rest 3 minutes between each circuit. Used as warmup
Sumo Deadlift:
60 kg x 10 reps
80 kg x 5 reps
100 kg x 5 reps
Barbell Shrug:
120 kg x 10 reps
120 kg x 10 reps
120 kg x 10 reps
Deficit Barbell Deadlift:
60 kg x 10 reps
70 kg x 10 reps
70 kg x 10 reps
Weighted Hyperextension:
45 kg x 10 reps
45 kg x 10 reps
45 kg x 10 reps
Seated Cable Row:
65 kg x 10 reps
70 kg x 10 reps
75 kg x 10 reps
Stretching:
0:15:00

Will Tackle a TapOut XT DVD this afternoon

Spark Circuit (Barbell):
25 kg || 25 kg || 25 kg || 10 kg
25 kg || 25 kg || 25 kg || 10 kg
25 kg || 25 kg || 25 kg || 10 kg
All activities done in each circuit for 30 sec worth of reps. Rest 3 minutes between each circuit.
Barbell Bench Press:
20 kg x 10 reps
20 kg x 10 reps
40 kg x 10 reps
50 kg x 10 reps
60 kg x 5 reps
60 kg x 5 reps
70 kg x 5 reps
No spotters in an empty after hours gym, kept weights down but completed a few extra reps
Barbell Incline Bench Press:
30 kg x 10 reps
40 kg x 10 reps
50 kg x 5 reps
50 kg x 5 reps
55 kg x 5 reps
Incline Dumbbell Bench Press:
12.5 kg x 10 reps
15 kg x 10 reps
17.5 kg x 10 reps
20 kg x 10 reps
Preacher Curl:
30 kg x 10 reps
32.5 kg x 10 reps
35 kg x 8 reps
37.5 kg x 8 reps
40 kg x 6 reps

Failed at 42.5 kg, just didn't have anything left in the tank

Morning Training

Walking:
0:05:00 Warmup
0:05:00 Cooldown
TapouT Extreme Abs
Spark Circuit (Barbell):
30 kg || 30 kg || 30 kg || 12 kg
30 kg || 30 kg || 30 kg || 12 kg
30 kg || 30 kg || 30 kg || 12 kg
All activities done in each circuit for 30 sec worth of reps. Rest 3 minutes between each circuit.
Cycling (stationary):
0:20:00 || 10 km || 30 km/hr || 160 BPM || 420 calories
Mountain climb setting level 6 - 24

Afternoon stationary bike session, light recovery

this is my home workout area for light training when I can't get to the gym.

Attached Images

workout area.JPG (39.9 KB, 4 views)

Spark Circuit (Barbell): challenge begins officially tomorrow
35 kg || 35 kg || 35 kg || 15 kg
35 kg || 35 kg || 35 kg || 15 kg
35 kg || 35 kg || 35 kg || 15 kg
All activities done in each circuit for 30 sec worth of reps. Rest 3 minutes between each circuit.
Front Barbell Squat: this was a lift I don't usually do
60 kg x 4 reps
Barbell Squat:
60 kg x 10 reps
100 kg x 5 reps
100 kg x 5 reps
100 kg x 5 reps
110 kg x 3 reps
120 kg x 3 reps
125 kg x 3 reps
Leg Press:
440 kg x 10 reps
540 kg x 8 reps
600 kg x 6 reps
660 kg x 3 reps
700 kg x 3 reps
720 kg x 1 reps (1587 lb) still 10 kg under PB, not enough energy left to try for more
Seated Calf Raise: Bit of a change from standing calf raises, hits the soleus rather than the gastrocnemius
15 kg x 20 reps
30 kg x 20 reps
40 kg x 15 reps

Afternoon Session

0:45:00 || Intense! TapouT ripped conditioning
1:00:00 || Moderate TapouT Yoga

Morning Session Home Gym

Spark Circuit (Barbell):
25 kg || 25 kg || 25 kg || 10 kg
25 kg || 25 kg || 25 kg || 10 kg
25 kg || 25 kg || 25 kg || 10 kg
All activities done in each circuit for 30 sec worth of reps. Rest 3 minutes between each circuit.
Cycling (stationary):
0:20:00 || 8.4 km || 25.2 km/hr || 95 BPM || 177 calories
Active recovery, almost feel embarrassed to log this but I am surprised I can even walk today lol
calories calculated based on watts rather than estimated by using HR
Hula Hooping:
0:05:00 || Easy

Spark Circuit (Bodyweight):
10 reps || 15 reps || 15 sec || 15 reps || 6 reps || 10 reps
10 reps || 15 reps || 15 sec || 15 reps || 6 reps || 10 reps
10 reps || 15 reps || 15 sec || 15 reps || 6 reps || 10 reps
10 reps || 15 reps || 15 sec || 15 reps || 6 reps || 10 reps
30 sec rest between each activity. 90 sec rest between each circuit - Afternoon


Unplanned evening session, DH asked If i was going to join him at the gym.

Walking (treadmill):
0:10:00 || 1 km
Evening warmup

Barbell Floor Press:
60 kg x 5 reps
70 kg x 5 reps
80 kg x 5 reps
90 kg x 3 reps
100 kg x 3 reps
Evening

Barbell Bench Press:
60 kg x 5 reps
70 kg x 5 reps
75 kg x 3 reps
77.5 kg x 3 reps
Evening felt really good, nice touches on the chest, if this was in competition it would have been 3 white lights and a masters record lol, just got to reach my weightloss target (6 kg to go) then I will make it official !!!!

Spark Circuit (Bodyweight):
8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps
8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps
8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps
8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps
20 sec rest between each activity. 40 sec rest between each circuit - Straight after getting out of bed. have to keep moving today so that I don't get to stiff before tonight's challenge.
Rowing (machine):
0:30:00 || 4600 m || 120 BPM

Part of last nights gym challenge

Assorted physical challenges and obstacle course. Team event.

Spark Circuit (Barbell):
35 kg || 35 kg || 35 kg || 15 kg
35 kg || 35 kg || 30 kg || 15 kg
35 kg || 35 kg || 30 kg || 15 kg
All activities done in each circuit for 30 sec worth of reps. Rest 3 minutes between each circuit.
Sumo Deadlift:
60 kg x 10 reps
60 kg x 10 reps
100 kg x 5 reps
100 kg x 5 reps
100 kg x 5 reps
Deficit Barbell Deadlift:
60 kg x 10 reps
60 kg x 10 reps
60 kg x 10 reps
60 kg x 10 reps
60 kg x 10 reps
Barbell Shrug:
120 kg x 5 reps
120 kg x 5 reps
120 kg x 5 reps
140 kg x 2 reps
Bent-Arm Dumbbell Pullover:
25 kg x 10 reps
25 kg x 10 reps
25 kg x 10 reps
25 kg x 10 reps
25 kg x 10 reps
25 kg x 10 reps
One-Arm Dumbbell Row:
25 kg x 10 reps
25 kg x 10 reps
25 kg x 10 reps
superset with pullovers
Weighted Hyperextension:
40 kg x 10 reps
40 kg x 10 reps
40 kg x 10 reps

my training has lacked consistency, and as hard as I push myself I need more so next Wednesday I am sitting down with a friend/one of my coaches with the target being to break the bench record in 6-12 months time. Up until now it has felt like my head was not in the right place. It may also mean that I have to do a deload before pushing to build up again.