Pre-workout can’t touch this

When your tired, you’re tired

Today I was exhausted, beyond exhausted, I mean I should be, I work third shift and then come straight to the gym and during the day get maybe 4-5 hours of sleep and sometimes I work both jobs, personal training during the day and at night the second job. It can be a lot on my shoulders and very exhausting and yet I still manage to make it to the gym each morning — but even after making it, sometimes it isn’t enough to get my energy levels higher, I just try, try, try until I realize I need to go home and get some sleep. Trying is better than nothing, but trying barely meets expectations if at all. Yet, I made today a short workout — very short workout in hopes it would make working out today easier but not so much because I still barely finished and the only way I finished was crossing off one workout and doing one less set of two workouts. Blah, what gives? I need to prioritize my sleep schedule and do a better job with taking care of my body overall. 

If this has ever been your struggle, then you know exactly how I feel. 

Warm up:

  • resistance band abduction: 4 x 25, red band
  • resistance band clamshell: 4 x 25, red band
  • foam roller — quads and hammies

Workout:

  • Sumo deadlift: 3 x 260 lbs, 2 x 270 lbs
  • Barbell back squat: 3 x 200 lbs, 2 x 210 lbs
  • Power cleans: 6 x 5 
  • barbell box squats: 6 x 3-5, 205 lbs
Advertisements

Success quickly became failure

To start things off, today’s deadlifts I thought were going to go my way, but ends up being I did worse off than I had imagined. I lifted a good lift at 290 & with 305 being my max, I figured lifting 295 afterwards wouldn’t be hard, but boy, I failed that lift 3 times. Not sure why I didn’t get the lift, but it only reached thigh level and the rest of the way, I was weak. I thought to myself, there is no way this is happening — almost like a smack in the face failing like this when your max was 305, and now you are questioning all your training protocols. Maybe it’s the extra cardio I have been doing now 4-5 days a week for about 20-25 minutes, or it could be I haven’t been eating the 5-6 smalls meals like I was or the lack of sleep I have been getting. Worse case scenario, it could be a sign I lost some form of strength — although heavy squats went over well today & that’s what had me most confused, but I will take it as a loss and start back up next week with a clean slate. 

Warm up:

  • Body bar squats: 4 x 25, 3 lbs
  • Hip adduction machine: 4 x 25, 35 lbs
  • Resistance band butt lifts: 4 x 25, red band

Workout:

  • Conventional deadlift: 1 x 290 lbs, Failed attempt at 295 lbs
  • Barbell back squats: 1 x 215 lbs, 1 x 220 lbs

Superset:

  • smith machine rack pulls: 4 x 8-10, 185 lbs
  • Kettlebell stationary lunges: 4 x 8-10, 10 kg

Superset:

  • DB Romanian deadlift: 4 x 8-10, 50 lbs
  • Seated leg extension: 4 x 8-10, 70 lbs

Superset:

  • Wide stance leg press: 4 x 8-10, 100 lbs
  • Seated leg curl: 4 x 8-10, 60 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+

Heavy never felt so good

Warm Up:

  • Seated leg curl: 4 x 25, 20 lbs
  • Kettlebell lateral lunges: 4 x 25, 4kg
  • Single leg butt lifts: 4 x 25

Workout:

  • Sumo deadlift: 6 x 2-3 (90%) 260 lbs
  • Barbell back squat: 6 x 2-3 (90%) 200 lbs

This was all I had done today because I had to get home in time to have a nap, meal prep and get around for an online Webinar (which I ended up waking up late for – only got a glimpse of 30 minutes of it) so hopefully it still counts towards my CEC’s lol. 

P.S I did a two a day today and came in to lift with a friend  — working on triceps 

Too much Cardio For One Day!

10.18.18

Today I made into a Two-a-day ( I did my normal powerlifting workout in the early morning after work) and then came in again in the late afternoon to do a bodybuilding workout with a friend (back exercises) in which I did not take note on what exercises we did in which order, so I will only be posting my powerlifting regimen from yesterday. 

Warm:

  • DB box step up: 4 x 25, 10 lbs
  • Leg press: 4 x 25, 40 lbs
  • Hip abduction with band: 4 x 25, red resistance band

Workout:

  • Conventional deadlift: 4 x 1-2 (originally I had down 6 sets, but was tired by the fourth set and didn’t want to injure myself) 275 lbs was a good lift
  • Barbell back squat: 3 x 1-2 (originally was 6 sets and then tried for 4 sets but legs were crumbling) @200 lbs 
  • Box squats: 8 x 5-6, 200 lbs 

Tri-sets:

  • Linear leg press: 6 x 5-6, 388 lbs
  • kettlebell goblet squat: 6 x 5-6, 16 kg
  • Sprints: 6 x 30 seconds

Tri-sets:

  • Seated single leg kettlebell pistol squats: 6 x 5-6 each leg, 8 kg
  • Double kettlebell front squat: 6 x 5-6, 24 kg
  • Cable pull through: 6 x 5-6, 50 lbs
  • Sprints: 6 x 1 minute

HIIT Training: 3 rounds (burpees)

  1. 10 seconds — 20 second rest
  2. 20 seconds — 20 second rest
  3. 10 seconds — 20 second rest
  4. 20 seconds — 60 second rest

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

Monday’s workout went a little like this..

so nothing too new today, but decided to amp it up with the amount of sets this week like I had in the beginning of this powerlifting journey. I guess I decided it was time and after having seeing results from doing so, I want to see more. 

Warm Up:

  • One arm DB bentover row: 4 x 25, 10 lbs each arm
  • Triceps extension machine: 4 x 25, 30 lbs
  • Cable lat pulldown: 4 x 25, 30 lbs

Workout:

  • Barbell bench press: 6 x 6-8, 90S lbs 

Supersets:

  • Barbell bench press (wide grip): 6 x 6-8, 95 lbs
  • EZ bar bentover rows: 6 x 6-8, 60 lbs

Supersets:

  • Barbell bench press (narrow grip) 6 x 6-8, 85 lbs
  • DB alternating hammer curls: 6 x 6-8, 60 lbs

Tri-sets:

  • One arm cable triceps push down: 6 x 6-8 each arm, 30 lbs
  • DB upright row: 6 x 6-8, 40 & 50 lbs
  • EZ bar military press: 6 x 6-8, 50 lbs

Tri-set:

  • bench dips: 6 x 6-8
  • DB triceps kickback: 6 x 6-8 each arm, 20 lbs
  • DB Arnold press: 6 x 6-8, 40 lbs