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. 
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9.27.18 workout

Warm up:

  • body bar hip thrusters: 4 x 25, 9 lbs
  • band clam shell: 4 x 25, red band
  • body bar goodmorning: 4 x 25, 9 lbs

Workout:

  • Sumo deadlift (90%) 4 x 5-6, 260 lbs
  • Barbell squat (90%) 4 x 5-6, 200 lbs
  • OHS: 4 x 5-6, 80 lbs
  • Box squat: 4 x 5-6, 205 lbs

Tri-set:

  • back extension with plate: 4 x5-6, 45 lbs
  • Kettlebell goblet squat: 4 x 5-6, 20 kg
  • DB bulgarian squats: 4 x 5-6, 50 lbs

Cardio sess:

  • Stair stepper: 20 minutes total. 
  • level 7: 10 minutes
  • level 8: 10 minutes

 

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

Wednesday gains

Warm up:

  • Incline reverse flys 4 x 25, 10 lbs
  • Straight arm cable lat pulldown: 4 x 25, 40 lbs
  • Cable triceps pushdown: 4 x 25, 40 lbs

Workout:

  • Barbell bench press 3 x 2-3, 105 lbs
  • Barbell bench press 3 x 2-3, 110 lbs
  • barbell bench press (narrow grip) 4 x 5-6, 80 lbs

Tri-sets:

  • Lat pulldown: 4 x 5-6, 80 lbs
  • Assisted Dips: 4 x 5-6
  • Seated DB Shoulder press: 4 x 5-6, 60 lbs

Tri-sets:

  • Assisted pull ups: 4 x 5-6, 100 lbs
  • Seated arnold press: 4 x 5-6, 50 lbs
  • DB overhead triceps extension: 4 x 5-6, 25 lbs

Cardio Session:

  • Spin bike: 20 minutes, gear 4

Fit Tip ‘9.18’

Find an exercise for you

Remember that exercise is different for everyone, some people may prefer to do cardio and light weights and some may prefer to play a sport to stay active, while others may find lifting heavy and little cardio works best. Find what works for your goals and whatever keeps you motivated to stay active. 

Working on speed for lifts

Warm up:

  • Lying resistance  band butt lifts: 4 x 25, red
  • body bar goodmorning: 4 x 25, 3 lbs
  • Hip adduction: 4 x 25, 40 lbs

Workout:

  • Conventional deadlift: 2 x 4 reps (was aiming for 5-6) 215 lbs
  • Conventional deadlift: 2 x 3 (was aiming for 5-6) 230 lbs
  • Barbell back squat: 4 x 5-6, 155 lbs
  • barbell back squat: 4 x 5-6, 170 lbs
  • Barbell front squat: 4 x 8-10, 75 lbs
  • Box squat: 4 x 8-10, 155 lbs

Cardio Session

  • Spin bike: gear 3, rpms 90+ for 20 minutes 

Leg set ready go!

Again, had to work with heavier weights to test the waters, I knew it would be difficult since it had been awhile since working out & training with heavier weights, but I managed okay and even did a video or two of the sumo deadlifts, which you can watch Here — they weren’t my max lifts, but they were about 80-85 percent of my max for 3 reps. 

Warm up:

  • Seated leg curl: 4 x 25, 30 lbs
  • Kettlebell stiff legged deadlift: 4 x 25, 4kg
  • Hip abduction machine: 4 x 25, 50 lbs

Workout

  • Sumo deadlift: 3 x 3, 230 lbs
  • Sumo deadlift: 3 x 3, 245 lbs
  • Barbell back squat: 3 x 3, 180 lbs
  • barbell back squat: 3 x 3, 190 lbs
  • barbell front squat: 3 x 10, 65 lbs

Superset:

  • Barbell OHS: 3 x 10, 45 lbs
  • Hip thrusters: 3 x 10, 50 lbs

Tri-set:

  • seated leg extension: 3 x 10, 40 lbs
  • walking lunges: 3 x 10, 30 lbs
  • Box jumps: 3 x 10