Deadlifts/Squats Week 5

Day Two

Warm up:

  • Alternating stationary lunges: 4 x 15
  • Side leg swings: 4 x 15 each leg
  • Quadruped hip extension: 4 x 15 each leg
Workout:
  • Conventional deadlift: 5 x 5 x 75%, 225 lb
  • Barbell back squat: 5 x 5 x 75%, 170 lb
  • Box squats: 5 x 5, 200 lbs
Superset:
  • Single leg linear leg press: 5 x 5 each leg, 298 lbs
  • Kettlebell one legged deadlift: 5 x 5 each leg, 12 kg
Superset:
  • DB bulgarian squats: 5 x 5 each leg, 50 lbs
  • Weighted hyperextension: 5 x 8, 45 lb weight plate
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Week Four no deadlifts

Tuesday

Week four of this program I am following for deadlifts is all accessory work but I decided to keep squats around for compound lifting purposes — but it feels good taking a small break away from deadlifts to allow my body to recover faster and more efficiently. 

Warm up:

  • Body bar goodmorning: 4 x 25, 3 lbs
  • Hip circles: 4 x 25
  • Hip bridges: 4 x 25
Workout:
  • Barbell back squat: 5 x 8-10, 135 lbs
  • Box squat: 5 x 6-8, 185 lbs
Superset:
  • EZ bar goodmorning: 5 x 8-10, 40 lbs
  • Reverse hyperextensions 5 x 8-10, 25 lbs
Superset:
  • Cable pull throughs: 5 x 8-10, 40 lbs
  • Seated leg curl 5 x 8-10, 
Superset:
  • Kettlebell overhead lunges: 5 x 8-10, 8 kg
  • kettlebell swings: 5 x 8-10, 12 kg

Week Three Leg Day

Day Two 

Warm up:

  • Plie squat: 4 x 25, 10 kg
  • Kneeling hip stretch: 4 x 15 seconds 
  • seated hip adduction: 4 x 25, 40 lbs
Workout:
  • Conventional deadlift: 5 x 1 x 80%, 245 lbs
  • Barbell back squat: 5 x 1 x 80%, 180 lbs
  • Front squats: 5 x 5, 95 lbs (was going for 135 lbs – but was not feeling it today)
Superset:
  • Smith machine lunges: 5 x 5, 75 lbs each leg
  • Seated calf raises: 5 x 5, 80 lbs 
Tri-set
  • DB plie squats: 5 x 5, 16 kg
  • Kettlebell single leg deadlift: 5 x 5 , 10 kg
  • glute kickback machine: 5 x 5, 30 lbs each leg

Still working out

Sorry, Not Sorry

Even though I haven’t talked about it, I have been about it (last week I took 3 days away) due to health issues with my tummy, otherwise, yes I have been at the gym and working out. As a matter of fact, I have been doing my bulking phase of the season right now, and plan on leaning out hopefully the middle to end of January — with my schedule the past of couple of weeks at the gym, It didn’t give me much time to blog & when I did blog, I was trying to keep up with my self discovery post considering my workouts are only to keep my accountable and to give me something to look back on .. for my own growth. I didn’t realize how long it had been before I posted my last workout,  but it has been awhile, but I didn’t want you guys to think I gave up on the idea of fitness/health, especially since it is my profession and hobby alike. Thanks for being patience, although, you didn’t have any other choice in the matter. LOL

For the sake of time, I will post today’s workout– and try to do a better job with keeping ya’ll up to date with my workouts, progress and regression alike. 

Warm up:

  • lying leg raises: 4 x 25 each leg
  • back hyperextenion: 4 x 25
  • hip abduction: 4 x 25, 35 lbs

Workout:

  • Sumo deadlift: 5 x 5 x 70%, 205 lbs
  • Barbell back squat: 5 x 5 x 70% 155 lbs
  • Box squats: 5 x 6-8, 210 lbs
  • Single leg, leg press: 5 x 8-10 each leg, 208 lbs

Superset:

  • smith machine narrow stance squats: 5 x 8-10, 85 lbs
  • DB step ups: 5 x 8-10, 40 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+

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

 

Thursday Gains

Warm Up:

  • Kettlebell stiff legged deadlift 4 x 25, 4kg
  • Hip adduction: 4 x 25, 30 lbs
  • Hip abduction 4 x 25, 45 lbs

Workout:

  • Conventional deadlift: 3 x 2-3, 260 lbs
  • Barbell back squat: 3 x 2-3, 190 lbs
  • Barbell OHS: 4 x 5-6, 80 lbs

Supersets:

  • seated leg extension machine: 4 x 5-6, 90 lbs
  • seated leg curl machine: 4 x 5-6, 70 lbs

Tri-sets:

  • kettlebell overhead lunge: 4 x 5-6, 8kg
  • glute kickbacks machine: 4 x 5-6, 40 lbs each leg
  • Standing calve raises: 4 x 20

Cardio Session:

  • Spin bike: 20 minutes, gear 4