Tuesday’s Dynamic Effort

10.30.18

Warm up:

  • Hip flexor stretch: 4 x 30 seconds each leg
  • Kettlebell plie squat: 4 x 25, 4kg
  • EZ bar stiff legged deadlift: 4 x 25, 20 lbs

Workout:

  • Conventional deadlift: 1 x 180 lbs, 2 x 185 lbs, 1 x 200 lbs, 2 x 205 lbs (60-65%)
  • Barbell back squat: 1 x 135 lbs, 2 x 140 lbs, 1 x 145 lbs, 2 x 150 lb (60-65%)
  • Box squats: 4 x 8-10, 180 lbs
  • Barbell box front squats: 4 x 8-10, 105 lbs

Superset:

  • Single leg leg press: 4 x 8-10 each leg, 208 lbs
  • Narrow stance linear leg press: 4 x 8-10, 208 lbs
  • Kettlebell single leg deadlifts: 4 x 8-10 each leg, 10 kg

Cardio:

  • Stair climber: 15 minutes, level 6
  • Treadmill: incline 3.0, speed, 3.5, 5 minutes

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Chest set workout

Warm up:

  • EZ bar bentover row: 5 x 25, 20 lbs
  • DB chest press: 4 x 25, 20 lbs
  • Resistance band front raises: 4 x 25, red band

Workout:

  • Barbell floor press: 4 x 6-8, 90 lbs & 4 x 6-8, 95 lbs
  • Barbell floor press: 4 x 6-8, 100 lbs & 4 x 6-8, 105 lbs

Tri-set

  • DB chest press: 5 x 8-10, 60 lbs
  • DB incline press: 5 x 8-10, 40 lbs
  • DB one arm lateral raise: 5 x 8-10, 15 lbs each arm

Tri-sets:

  • DB one arm seated shoulder press: 5 x 8-10, 25 lbs
  • Standing cable reverse fly: 5 x 8-10, 40 lbs
  • Chin ups (w/assistance) 5 x 8-10

Superset:

  • Reverse grip lat pull down: 5 x 8-10, 70 lbs
  • Standing bentover w/one arm using lower cable: 5 x 8-10, 20 lbs each arm

Cardio Seshh:

  • Stair climber: 20 minutes, level 5

Thursday Strength

Well, I skipped yesterday’s workout due to the fact I was beyond exhausted and had to work both jobs on very little sleep, so decided instead of pushing iron, I’d get some much needed sleep (my body was thanking me) and I will do my Wednesday on Friday instead. Today I was going heavy with some leg day exercises and really making up with the lack of workout yesterday by doing some good amount of work today & added in some much needed cardio at the end of the workout. 

Warm up:

  • seated leg curls: 4 x 25, 20 lbs
  • Squat to box: 4 x 25
  • EZ bar butt lifts: 4 x 25, 30 lbs

Workout:

  • Conventional deadlift: 5 x 2-3. 2 x 245 lbs, 1 x 250 lbs, 1 x 260 lbs, 1 x 265 lbs
  • Barbell back squat: 5 x 2-3. 2 x 180 lbs, 1 x 185 lbs, 1 x 190 lbs, 1 x 195 lbs

Superset:

  • Barbell OHS: 5 x 5-6, 65 lbs, 70 lbs, 75 lbs 
  • Kettlebell overhead lunge: 5 x 5-6, 12 kg
  • Box squats: 5 x 5-6, 205 lbs and 210 lbs

Superset:

  • Smith machine sissy squats: 5 x 5-6, 165 lbs
  • DB cleans: 5 x 5-6, 50 lbs

Tri-set:

  • Seated one legged leg curls: 5 x 5-6 each leg, 30 lbs
  • EZ bar goodmorning: 5 x 5-6, 50 lbs
  • EZ bar hip thruster: 5 x 5-6, 50 lbs

Cardio seshhh:

  • Spin bike: 20 minutes, gear 6

Tuesday Two-a-Days

Monday I did a rest day (I know, odd) only because Sunday I had worked out with a gym friend of mine & I needed to the sleep Monday to fully operate doing two jobs one after the other pretty much. Lately I have been doing ‘Two-A-Days” (coming in twice in one day) to workout, once being the early morning (normal routine) and the second time being in the evening when I don’t have to work the gym and sometimes on the weekends as well. It’s been odd, but not horrible. Normally it is different parts of the body to avoid injury and it allows me to workout with someone and learn a couple of things or two about their regimen and goals as well. Not to mention, I had a friend set up a 5-6 meals a day plan for me to follow and drink water by the gallons daily, so I have been trying to follow that (which I will post macro’s once I get this new plan figured out) and get into routine of it. I didn’t write down the workout I did this afternoon, but the workout below will be from my workout this morning. 

Warm Up:

  • Seated leg curl machine: 4 x 25, 20 lbs
  • Leg press machine: 4 x 25, 60 lbs
  • Hip abduction w/band: 4 x 25, red band

Workout:

  • Sumo deadlift: 4 x 6-8, 205 lbs (beltless)
  • Barbell back squat: 4 x 6-8, 160 lbs (beltless)
  • Box squat: 4 x 8-10, 185 lbs (beltless)

Tri-sets:

  • Single leg linear leg press: 4 x 8-10 each leg, 298 lbs
  • DB plie squat: 4 x 8-10, 45 lbs
  • Kettlebell swings: 4 x 8-10, 10kg

Tri-sets:

  • DB stiff legged deadlifts: 4 x 8-10, 40 lbs
  • Single leg seated leg extension: 4 x 8-10, 20 lbs
  • Hip adduction: 4 x 8-10, 50 lbs

Cardio Session:

  • Spin bike: 20 minutes, gear 5

Thursday Gains

Warm Up:

  • Kettlebell stiff legged deadlift 4 x 25, 4kg
  • Hip adduction: 4 x 25, 30 lbs
  • Hip abduction 4 x 25, 45 lbs

Workout:

  • Conventional deadlift: 3 x 2-3, 260 lbs
  • Barbell back squat: 3 x 2-3, 190 lbs
  • Barbell OHS: 4 x 5-6, 80 lbs

Supersets:

  • seated leg extension machine: 4 x 5-6, 90 lbs
  • seated leg curl machine: 4 x 5-6, 70 lbs

Tri-sets:

  • kettlebell overhead lunge: 4 x 5-6, 8kg
  • glute kickbacks machine: 4 x 5-6, 40 lbs each leg
  • Standing calve raises: 4 x 20

Cardio Session:

  • Spin bike: 20 minutes, gear 4

Squats weren’t having it today

We all have suffered those moments where one day we are killing it & the weights feel light, and the next day, it feels like even the lightest of weights feel heavy. That was my today — everything felt heavier & I couldn’t necessarily pinpoint why, but I think a lot of it has to do with the fact, I head to the gym after working 8 hours on third shift (lack of sleep) and the other being I am dehydrated quite often (not getting enough liquids) in my system before performing my workouts. The tiny bit could have been the fact my body was still somewhat sore or stiff — even after warming up. Whatever the reason code, it was quite annoying to say the least. 


I did conventional deadlifts — for a firstie since taking that personal time off from the gym & it felt good to lift what I lifted for light speed work, but I still felt slower and weaker in this lift, especially during the 70 percent of my 1RM range — I noticed it more. I did what I could manage today and ended the workout with some surprise cardio session & re-weighed and measured myself (read down below for details).


Warm up:

  • EZ bar stiff legged deadlift: 4 x 25, 20 lbs
  • Lying hip rotation stretch: 4 x 25 each side
  • Glute bridge: 4 x 25

Workout Sess:

  • Conventional deadlift: 3 x 6, 200 lbs (65%)
  • Conventional deadlift: 3 x 4, 3, 2 @ 215 lbs 
  • Barbell back squat: 3 x 6, 145 lbs 
  • Barbell back squat: 3 x 4, 160 lbs
  • box squats: 3 x 10, 160 lbs

Superset:

  • Barbell OHS: 3 x 10, 45 lbs
  • Box steps ups: 3 x 10

Superset:

  • Kettlebell single leg deadlifts: 3 x 10, 10kg each leg
  • Clam shell w/ resistance band: 3 x 10 each leg, red band

Cardio Sess:

  • Stair climber: 20 minutes total. 15 min at level 4, 3 min @ level 5, 1 minute @ level 6 and 1 minute @ level 7. Burned 194 calories.

Simple workload, I have been doing sets of 3 instead of 4-5 because I want to gradually increase my strength back up to normal levels, & I don’t want to put too much on myself when I am getting off work in the morning — because I am exhausted and my body feels on overload not having rested beforehand, so I am keeping it at 3 for a while and will crank things up again in another month or so, pending results. 


New updates on weight & measurements: 

Current weight: 154.8 lbs

Body fat%: 22.8

BMI: 23.4 

Since August 8th– I have lost a total of 5.2 lbs 😀 now I have another 5 lbs to go before I hit my goal of 150 lbs but I still want to work in losing bf percent below 20. 




Dynamic speed leg day

Oh the thrills of having to start light again and work my way up to heavier weights. I did good speed work on the Sumo deadlift today, but squats were shaking somewhat. Hopefully, that’s just a sign they are getting used to the weights again. Considering it was low weight today,  it somewhat would worry me if I had a hard time lifting today. Still waiting for muscle memory to kick into overload. 

Warm up:

  • Hip adduction machine: 4 x 25, 50 lbs
  • resistance band body weight squats: 4 x 25, red band
  • kneeling hip flexor: 4 x 25

Workout:

  • Sumo deadlift: 3 x 8, 175 lbs
  • Sumo deadlift: 3 x 6, 205 lbs
  • Barbell back squat: 3 x 8, 135 lbs
  • barbell back squat: 3 x 6, 160 lbs

Superset:

  • Linear leg press (hamstring focus): 3 x 10, 298 lbs
  • Kettlebell plie squats: 3 x 10, 12kg

Tri-sets:

  • Smith machine narrow stance squats: 3 x 10, 115 lbs
  • DB stiff legged deadlift: 3 x 10, 50 lbs
  • resistance band lateral leg raises: 3 x 10 each leg, green band