Legs Week Three

Week Three. Day One

Warm up:

  • Hip circles: 4 x 25
  • Kneeling hip stretch: 4 x 15 seconds each side
  • plank hold: 4 x 15 seconds
 
Workout:
  • Sumo deadlift: 5 x 1 x 80%, 230 lbs
  • Barbell back squat: 5 x 1 x 80%, 180 lbs
  • Power cleans: 5 x 3, 100 lbs
Superset:
  • Kettlebell front squat: 5 x 5, 16 kg
  • Bodyweight pistol squats: 5 x 5 
Superset:
  • EZ bar jump squat: 5 x 5, 40 lbs
  • DB romanian deadlift: 5 x 5, 60 lbs
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Feeling stronger

Dynamic Effort Bench 

Warm up:

  • Incline DB bench press: 4 x 25, 20 lbs
  • Cable triceps pressdown: 4 x 25, 30 lbs
  • DB bentover neutral grip row: 4 x 25, 30 lbs

Workout:

  • Barbell bench press: 6 x 8-10, 3 x 80 lbs, 3 x 85 lbs

Superset:

  • DB chest press: 5 x 8-10, 60 lbs
  • DB arnold press: 5 x 8-10, 50 lbs

Tri-set:

  • DB one arm row: 5 x 8-10, 35 lbs
  • DB triceps kickback: 5 x 8-10, 20 lbs each arm
  • DB one arm chest press: 5 x 8-10, 25 lbs each arm

Good lifts Good chats

Good lifts 

Good chats

Had a worthwhile conversation with a member of the gym, and he was sharing his insight on career paths and taking on opportunities that could lead to bigger gains & success. It was well worth it, because I learned how to speak to a manager about wanting to negotiate salaries/hourly wages, etc and how to go about talking to a manager about my needs and asking questions so that it helps to give me more to go off of to make the possible choices for myself and my future. I didn’t have  my dad growing up, so for me, this was a huge deal and I appreciated it.

Besides that I did some heavier lifts today with squats and deadlifts & it felt easier.

Warm Up:

  • Seated leg curl: 4 x 25, 30 lbs
  • EZ bar butt lifts: 4 x 25, 30 lbs
  • EZ bar hip thrusters: 4 x 25, 30 lbs

Workout:

  • Conventional deadlift: 3 x 1-2 (93%) 280 lbs
  • Barbell back squat: 3 x 1-2 (93%) 210 lbs
  • Front squats: 4 x 4-6, 100 lbs
  • Box squats: 2 x 5-6, 210 lbs 

Superset:

  • DB cleans: 4 x 5-6, 60 lbs
  • Kettlebell one handed overhead squat: 4 x 5-6, 8 kg

Legs

Legs

Warm up:

  • EZ bar stiff legged deadlift: 4 x 25, 20 lbs
  • Hip adduction: 4 x 25, 40 lbs
  • Ab coaster: 4 x 25, 20 lbs

Workout:

  • Conventional deadlift: 6 x 6-8 (70%) 3 x 215 lbs, 3 x 220 lbs
  • Barbell back squat: 6 x 6-8 (70%) 3 x 155 lbs, 3 x 160 lbs
  • Power cleans: 6 x 3, 100 lbs

Tri-set:

  • Smith machine sissy squats: 4 x 8-10, 75 lbs
  • EZ bar walking lunges: 4 x 8-10, 40 lbs
  • Walking kettlebell toe touches: 4 x 8-10, 12 lbs

Heavy Bench press PR

Making positive moves

Warm up:

  • Pec dec machine: 4 x 25, 20 lbs
  • Resistance band reverse fly: 4 x 25, green band
  • resistance band triceps kickback: 4 x 25, green band

Workout:

  • Barbell bench press: 3 x 120 lbs, 3 x 125 lbs ( I did 2 reps at 120 lbs for a new PR)

Superset:

  • DB farmer carries: 4 x whole track and back, 110 lbs
  • Plate hyperextension: 4 x 8-10, 35 lbs

Superset:

  • DB upright row: 4 x 8-10, 40 lbs
  • DB triceps kickback: 4 x 8-10, 20 lbs

Superset:

  • Barbell shoulder shrugs: 4 x 8-10, 185 lbs
  • DB hammer curls: 4 x 8-10, 50 lbs

Superset:

  • DB chest press: 4 x 8-10, 60 lbs
  • DB lateral raises: 4 x 8-10, 20 lbs

Cardio:

  • Spin bike: 20 minutes, gear 6, rpms 70+

Feeling a little strong today

10.25.18 workout

Warm Up:

  • seated hip abduction machine: 4 x 25, 40 lbs
  • standing hip abduction: 4 x 25, 40 lbs
  • body bar goodmorning: 4 x 25, 3 lbs

Workout:

  • Sumo Deadlift: 6 x 6-8 (75%) 215 lbs
  • Barbell back squat: 6 x 6-8 (75%) 170 lbs
  • Power cleans: 6 x 3, 80 lbs

Superset:

  • Barbell front squats: 5 x 8-10, 100 lbs
  • Body bar overhead squats: 5 x 8-10, 19 lbs

Tri-sets:

  • Smith machine sissy squats: 5 x 8-10, 115 lbs
  • Kettlebell snatch: 5 x 8-10, 10 kg
  • EZ bar goodmorning: 5 x 8-10, 40 lbs

Cardio: HIIT/ 5 rounds

  1. Kettlebell swings 45 seconds, 10 kg
  2. Box jumps: 30 seconds 

A Friday Wednesday Workout

I remember mentioning that I had skipped Wednesday’s bench workout because I was way to tired and needed to get sleep because I would be working both jobs, so I would make it up on Friday. In which I did 🙂

Warm up:

  • Rear delt machine: 4 x 25, 30 lbs & then back down to 20 lbs
  • Resistance band triceps kickback: 4 x 25, red band
  • Resistance band rows: 4 x 25, red band

Workout:

  • Barbell bench press: 5 x 2-3 (80%) + 5 lbs, 100 lbs & 105 lbs
  • Barbell bench press: 5 x 2-3 (85%) + 5 lbs, 110 lbs, 115 lbs

Supersets:

  • Barbell shrugs: 5 x 5-6, 195 lbs
  • DB lateral raises: 5 x 5-6, 30 lbs then 40 lbs

Tri-sets:

  • Low row: 5 x 5-6, 80 lbs
  • DB shrugs: 5 x 5-6, 90 lbs
  • reverse curls: 5 x 5-6, 30 lbs

Tri-sets:

  • EZ bar skullcrushers: 5 x 5-6, 30 lbs
  • EZ bar chest press (narrow): 5 x 5-6, 30 lbs
  • DB bentover reverse fly: 5 x 5-6, 50 lbs

Cardio HiiT Seshh:

  • Jump rope: 2 minutes
  • Jumping jacks: 1 minute
  • Burpees: 2 minutes
  • Sprint: 1 minute
  • Spin bike: 14 minutes, gear 6