Leg day Sets

Warm up:

  • Hip flexor stretch: 4 x 60 seconds
  • Leg swings: 4 x 25 each leg
  • Hip (posterior) hip mobilization: 4 x 25

Workout:

  • Sumo deadlift: 4 x 5, 215 lbs (75%) & 4 x 5, 220 lbs 
  • Barbell back squat: 4 x 5, 170 lbs (75%) & 2 x 5, 175 lbs 
  • Front squat (drop set):
  • 1 x 4-6, 135 lbs
  • 1 x 8-10, 120 lbs
  • 1 x 10-12, 115 lbs
  • 1 x 12-15, 110 lbs
  • 1 x 15-20, 100 lbs

Tri-set:

  • Bulgarian squat: 5 x 8-10, 40 lbs
  • Single leg kettlebell deadlift: 5 x 8-10, 8 kg
  • EZ bar squat jumps: 5 x 8-10, 50 lbs

Superset:

  • DB stiff legged deadlifts: 5 x 8-10, 60 lbs
  • Hip abduction machine: 5 x 8-10, 80 lbs

Superset:

  • seated leg extension (dropset)
  1. 1 x 4-6, 100 lbs
  2. 1 x 8-10, 90 lbs
  3. 1 x 10-12, 80 lbs
  4. 1 x 12-15, 70 lbs
  5. 1 x 15-20, 60 lbs
  • Seated leg curl (dropset): 
  1. 1 x 4-6, 80 lbs
  2. 1 x 8-10, 70 lbs
  3. 1 x 10-12, 60 lbs
  4. 1 x 12-15, 50 lbs
  5. 1 x 15-20, 40 lbs
P.S I came to the gym for a second time today to do biceps and triceps with a friend from the gym. Didn’t write it down, just followed their lead. 
Advertisements

New Way of Doing Things

Time for me to finally hop off the Jim Wendler program and re-focus my attention on the things that Matt was telling me Tuesday so that when I schedule to see him in May, he can see I have developed in some form or fashion or at least have started implementing my programs around my weaknesses. Today was the first day back at the gym since meeting him Tuesday, so with it being Wednesday, and realizing I need at least 4 days a week — I decided I would start the core lifts with accessory work Monday. For the time being, Today, tomorrow and Friday I will be doing all accessory work using the warm up format he gave me, and only working on the muscles that he listed were my weaknesses. 

 

Today I focused on upper body accessory work & also added in some isolated core exercises as well. 

 

Warm up: 12-15 min

 
  1. DB chest press (because it will help with keeping my wrist straight) 4 x 25, 40 lbs & 30 lbs last set
  2. DB triceps overhead extension: 4 x 25, 15 lbs. 10 lbs, and 5 lbs
  3. Lat pulldown: 4 x 25, 30 lbs

I meant to keep the weight light while doing this warm up circuit but my ego got the best of me and I started with moderate weight thinking that I would be fine, but as you can see, I had reduce the load. 

 

Workout (Lats, triceps, rear delts) in that order

Superset:

  • Assisted pull ups (wide grip) 5 x 8-10, 100 lbs
  • Assisted pull ups (narrow grip) 5 x 8-10, 100 lbs
 

Superset:

  • Reverse grip triceps pushdown: 5 x 8-10, 50 lbs
  • DB Tate press: 5 x 8-10, 30 lbs

Superset:

  • Cable face pulls: 5 x 8-10, 60 lbs
  • Seated bentover rear delt raise: 5 x 8-10, 20 lbs

Tri-set:

  • One arm lat pulldown: 5 x 8-10 each arm, 20 lbs, 30 lbs
  • DB triceps kickback: 5 x 8-10 ea arm, 15 lbs
  • Standing cable reverse fly: 5 x 8-10, 40 lbs

Core Workout:

Tri set:

  • Decline medicine ball sit ups: 3 x 20, 8 lbs
  • Body weight decline sit ups: 3 x 20
  • Med ball slams: 3 x 20, 10 lbs

First day went alright, the warm up was grueling but definitely got me worked up and warm for the rest of the workout. Day two is tomorrow. 

 

Shay-lon

 

Saturday, Sept. 30th – Workout

Legs & HIIT

 

Workout:

Superset:

 
  • Barbell squat: 5 x 15 – 50 lb, 4 x 10-100 lb, 3 x 8-120 lb, 1 x 5-6 – 140 lb
  • Linear leg press: 5 x 15- 20 lb, 4 x 10-55 lb, 3 x 8-75 lb, 1 x 5-6- 95 lb
 
  • Romanian Deadlifts (barbell): 4 x 10-95 lb, 3 x 8-115 lb, 1 x 5-6- 120 lb

Superset:

  • Pistol squats: 4 x 10, each leg
  • Vertical leg press: 4 x 10, 210 lb, 260 lb, 280 lb, and 285 lb

Superset:

  • Goblet squat: 4 x 10, 40 lb
  • Goodmorning: 4 x 10, 50 lb
  • Barbell side lunge: 4 x 10, each leg, 20 lb

HIIT Training: (One Round)

  1. Elbow plank (30 sec)
  2. plank (20 second)
  3. raised leg plank (10 seconds each leg)
  4. plank (10 sec)
  5. elbow plank (10 sec)

Today was a tough leg day training, I added 5 lb to all my compound weights and even hit a pr in my vertical leg press 🙂 I am hoping next Saturday, I will follow the same principles but add another 5 lb 🙂 

 

Fitness WonderWoman,

Shay-lon xo