Today’s long leg sesshh

Warm up:

  • kettebell swings: 4 x 25, 12 lbs
  • Front box step ups: 4 x 25
  • DB Romanian deadlifts: 4 x 25, 30 lbs

Workout Seshh:

  • Conventional deadlift: 6 x 5-6 was the goal (but did 6 x 4-5) at 215 lbs
  • Barbell back squat: 6 x 5-6, 155 lbs

Supersets:

  • Front squats: 6 x 6-8 ( I did 5 reps) 120 lbs
  • Resistance band lateral leg raises: 6 x 6-8 each leg, red band

Supersets:

  • Barbell wide stance stiff legged deadlifts: 6 x 6-8, 100 lbs
  • box step ups w/ DB: 6 x 6-8, 40 lbs

Tri-sets:

  • Smith machine alternating lunges: 6 x 6-8, 95 lbs
  • DB squats: 6 x 6-8, 50 lbs
  • DB plie squats: 6 x 6-8, 55 lbs

Supersets:

  • Seated leg extension: 6 x 6-8, 60 lbs
  • Seated one legged leg extension: 6 x 6-8 each leg, 20 lbs

Cardio Seshhh:

  • Stationary bike: 20 minutes total. 
  • 5 minutes, resistance 1, rpms 80+
  • 5 minutes, resistance 10, rpms 60+
  • 5 minutes, resistance 1, rpms 80+
  • 5 minutes, resistance 10, rpms 60+
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Chest day gains

Warm up:

  • One arm bentover DB row: 4 x 25, 10 lbs
  • DB lateral raises: 4 x 25, 10 lbs
  • Triceps extension machine: 4 x 25, 30 lbs

Workout:

  • Barbell bench press: 4 x 6-8 (70%) 85 lbs
  • Barbell bench press: 4 x 6-8 (75%) 95 lbs
  • Barbell bench press (wide grip): 4 x 8-10, 75 lbs

Supersets:

  • Barbell shoulder shrugs: 4 x 8-10, 185 lbs
  • EZ bar curls: 4 x 8-10, 40 lbs

Tri-sets:

  • Cable overhead triceps extension: 4 x 25, 50 lbs
  • DB front raises: 4 x 8-10, 30 lbs
  • DB lateral raises: 4 x 8-10, 20 lbs

Cardio session:

  • Stationary bike: 20 minutes, resistance 15 and rpms staying between 40-50 

 

Current Weight: 155.6 lbs

body fat %: 22.0

BMI: 23.6

Heavy and max deadlifts and squats

Once again today I decided to test the waters and make sure I was still capable of lifting my max in squats and sumo deadlifts. 

Warm up:

  • Kettlebell plie squat: 4 x 25, 12 lbs
  • DB romanian deadlift: 4 x 25, 10 lbs
  • Resistance band lateral leg raises: 4 x 25, green band

Workout:

  • Sumo deadlift: 3 x 1-2, 275 lbs (95%)
  • Sumo deadlift: 1 x 1, 290 lbs (max load)
  • Barbell back squat: 3 x 1-2, 215 lbs 
  • Barbell back squat: 1  x 2 reps 225 lbs (max load)
  • Box squats: 3 x 5-6, 205 lbs

Superset:

  • Linear leg press: 3 x 5-6, 478 lbs 
  • EZ bar stationary lunges: 3 x 5-6, 70 lbs

Tri-sets:

  • EZ bar stiff legged deadlift: 3 x 5-6, 70 lbs 
  • Kettlebell goblet squat: 3 x 5-6, 16 kg
  • Cable kickbacks: 3 x 5-6, 30 lbs each leg

Cardio Session:

  • Stair climber: 10 minutes, level 7 speed
  • Stationary bike: 10 minutes, resistance 12, rpms 50+

Tried my bench press max

Today I wanted to try my max 125 lbs to make sure it was still the max, and I didn’t lose strength, and thankfully I did it! now I obviously want to increase it, but I needed to make sure I was still capable of lifting this weight. Bench is my weakest of the three lifts, always has been, so I would especially hate starting over with it. 

Warm up:

  • Resistance band reverse fly: 4 x 25, green
  • Resistance band chest press: 4 x 25, green
  • resistance band triceps kickback: 4 x 25, green

Workout:

  • Barbell bench press: 3 x 1-2, 120 lbs
  • Barbell bench press: 1 x 1, 125 lbs

Tri-sets:

  • DB chest press: 3 x 6-8, 90 lbs
  • Cable triceps kickback: 3 x 6-8 each arm, 30 lbs
  • DB reverse fly: 3 x 6-8, 40 lbs

For some reason I felt sickly, like I wanted to vomit, so I only did 2 sets of each instead of 3. 

Tri-sets:

  • kettlebell alternating shoulder press: 3 x 6-8, 8kg
  • DB incline reverse fly: 3 x 6-8, 30 lbs
  • Medicine ball overhead triceps extension: 3 x 6-8, 10 lbs

I started in on my cardio workout but I was so tired that I fell asleep on the stationary bike within 8 minutes of starting, so I decided to call it quits. I couldn’t function being that tired. 

Tuesday legs

Warm up:

  • Leg press: 4 x 25, 60 lbs
  • Body bar hip thruster: 4 x 25, 19 lbs
  • Resistance band seated hip abduction: 4 x 25, red band

Workout:

  • Sumo deadlift: 3 x 5-6, 205 lbs
  • Sumo deadlift: 3 x 3-5, 215 lbs
  • Barbell back squat: 3 x 5-6, 160 lbs
  • Barbell back squat: 3 x 3-5, 170 lbs 

Was making sure to do 70% and 75% my max today for deadlift and back squat 

  • Front squats: 3 x 10, 45 lbs

Supersets:

  • Single leg linear leg press: 3 x 10, 208 lbs 
  • Kettlebell goblet squat: 3 x 10, 10kg

Tri-sets:

  • EZ bar stiffed legged deadlift: 3 x 10, 40 lbs
  • One arm kettlebell swings: 3 x 10, 8kg
  • EZ bar walking lunges: 3 x 10, 40 lbs

Cardio:

  • Stair stepper: 10 minutes, level 7
  • Stationary bike: 10 minutes, resistance level 6, and rpm 70+

Monday’s 3 month 1RM check (shoulder press)

First and for most I want to apologize for the delay in post this week, Tuesday I was very sickly & bed ridden all day due to muscle fatigue, sore throat and nausea, and didn’t have the energy to blog; let alone make it to the gym, so I made Tuesday my rest day. Today I am feeling somewhat better, but now have runny nose and no sore throat, so I will be attending the gym but careful to not overdue anything if it progresses. This whole week will be my 3 month check in for my 1RM’s to make sure I am hitting my mark in each of my lifts. Monday, I started wit the barbell shoulder press — and very happy with the results.

 

Keep in mind, the last time I checked my 1RM was Jan.1st of 2018.

 
 
  • Barbell shoulder press: 90 lb 1-RM (this is 5 lb more than my RM from Jan)
 
  • Push press: 3 x 8-10, 70 lbs

Superset:

  • Seated DB shoulder press: 3 x 8-10, 40lbs
  • Seated DB curl: 3 x 8-10, 50 lbs

Superset:

  • Smith machine upright rows: 3 x 8-10. 75 lbs
  • One arm DB bentover rows: 3 x 8-10, 40 lbs

Superset:

  • DB front to lateral raises: 3 x 8-10, 30 lbs
  • Barbell shrugs: 3 x 8-10, 205 lbs

Cardio workout:

  • Upright stationary bike: 15 min, level 8, rpms 75+

I kept the accessory work moderate weight after doing the core lift

Tuesday Doubles

Since I missed Monday’s workout, I made up for it today with two core lifts. This week started the deload week for my core lifts 

 
 
  • Conventional deadlift: 3 x 5

 

  • 40% of 90% 1RM: 105 lb
  • 50% of 90% 1RM: 130 lb
  • 60% of 90% 1RM: 160 lb

 

  • wide stance barbell stiff legged deadlift: 5 x 6, 160 lb
  • one legged kettlebell deadlifts: 5 x 6 each leg, 16 kg
  • rack pulls: 5 x 6, 185 lb
 
  • Barbell shoulder press: 3 x 5
  1. 40% of 90% 1RM: 35 lb
  2. 50% of 90% 1RM: 40 lb
  3. 60% of 90% 1RM: 50 lb
  • standing DB shoulder press: 5 x 6, 50 lb
  • Cable face pulls: 5 x 6, 90 lb
  • DB front to lateral raises: 5 x 6, 30 lb

Cardio workout:

  • Upright stationary bike: 20 min, level 8, rpm: 75+

I did a video of my wide stance stiff legged deadlifts —- deads

 

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