4 week dial in!!!!

so the 2 a day workouts begin!

Luke & I woke up at sunrise and did our 30 minute jog without any food.

4 hours later we walked 45 minutes on the treadmill at an inline of 12.0 and speed 3.5

followed by posing and T walk Practise.

Cant wait to go to bed and start all over again tomorrow!

37 days to go: Training Log

45 minutes Cardio:

25 minutes cross trainer
20 minutes treadmill: inline 15 speed 3.7 - 4.0 with a 5 min jog at 6.2 incline 1.5

Jill's Secret abdominal routine!! what a killer

posing and T walk practise!

38 days to go: food Log

Time Jill Time Luke 6:00am 1 scoop protein ¾ cup quinoa 7:00am Protein shake 1 cup oats 8:30am 5 oz beef ¾ cup rice spinach 10:00am 3 oz beef 3/4 cup rice sprouts 11:00am 4 oz tilapia 1 cup oats spinach 1:00pm 3 oz chicken 8 oz sweet potato sprouts 1:30pm 4 oz chicken 4 oz sweet potato spinach 4:00pm  3 oz fish 1 cup rice sprouts 4:30pm 4 oz tilapia ½ cup oats spinach 7:00pm  3 oz chicken 7 oz sweet potato sprouts 8:30pm 4 oz turkey spinach 1 tbsp almond butter 9:00pm 3 oz turkey 1 tbsp almond oil bean sprouts

38 days to go: Training Log

Biceps:

3 x fatigue seated bicep curl 1/2 up / full up

4 x failure preacher curl
1 set 4 up 4 down to build tendons

bicep pull back using lat pull down
3 x failure

Triceps:
3 x failure straight bar pull down

3 x failure tricep machine

3 x failure super set
tricep bench press
triangular press ups

30 minutes of cardio
15 minutes: cross trainer
15 mintues treadmill incline 15 speed 4.0 - 3.7

39 days to go: food Log

Time Jill Time Luke 7:30am 1 cup oats 4 egg whites 7:00am Protein shake 1 cup oats 10:00am 3 oz beef 5 oz sweet potato spinach 10:00am 3 oz beef 3/4 cup rice sprouts 12:30pm 3 oz chicken 2/3 cup rice spinach 1:00pm 3 oz chicken 8 oz sweet potato sprouts 2:30pm 3oz chicken ½ cup oats 4:00pm  3 oz fish 1 cup rice sprouts 6:00pm 3 oz turkey 5 oz sweet potato spinach 7:00pm  3 oz chicken 7 oz sweet potato sprouts 9:00pm 4 oz fish spinach 1 tbsp almond butter 9:00pm 3 oz turkey 1 tbsp almond oil bean sprouts

39 days to go: Training Log

Quads & Hamstrings

4 sets to failure on leg extension
1 set 4 sec holds

3 x failure
Back Squat vs air squat

4 sets failure leg press
2nd set: 4 second holds

2 x failure weighted back lunges

3 x failure leg curl

3 x failure dumbell deadlifts

2 x kick backs

40 days to go: Food Log

Time	Jill	Time	Luke
6:00am	7 egg whites ½ cup oats	6:30am	1 scoop protein 3 slices ezikiel bread
8:30am	5 oz tilapia spinach 1.5 tbsp almond oil	9:30am	6 oz beef 1 cup rice
11:00am	5oz chicken spinach 1 tbsp almond oil	12:30pm	7 oz tilapia 6 oz sweet potato
1:00pm	5 oz turkey 5 oz sweet potato spinach	4:30pm	6 oz beef ½ cup rice
4:30pm	5 oz turkey corn 1 tbsp almond butter	8:00pm	6 oz tilapia 2/3 cup oats
8:00pm	2 whole eggs 5 egg whites corn	10:00pm	2 slices of bread protein shake

40 days to go: Training Log

Day off for another photoshoot!!!!

41 days to go: Training Log

Back & Delts

Lat Pull Down
3 x failure
2 sets medium weight
1 set 4 up 4 count down
1 set heavy
1 set medium weight

Standing Row
3 x failure

Deadlifts off smith machine
4 x failure
with an upper squeeze

3 x failure
super set lying bench skull crushers
1 arm row

lateral raises machine 3 x failure

delt cable pulls 5 x failure

rear delt cable lifts 3 x failure

super set
shoulder cable press
45 degree angle delt raises

42 days to go: Training Log

Photoshoot for magazine submissions:
Off day for training

42 days to go: Food Log

Time	Jill	Time	Luke
6:00am	½ cup oats 6 egg whites	7:30am	Boys night camping.
9:00am	4 oz beef 5 oz sweet potato spinach & mushrooms	10:00am
11:30-4:00pm	Photoshoot: Nibbled on Chicken 1 boiled egg	1:00pm
5:00pm	5 oz pollock spinach & mushrooms ½ cup oats	4:00pm
7:30pm	5 oz turkey spinach & mushrooms 1 tbsp almond oil	7:00pm	5 oz turkey 1 cup oats sprouts
		9:00pm	Sleepy time tea