Workout catch ups

To keep things simple, I will post all the workouts up to this point in this post, and separate them by dates, we stopped off at 4/19, so this will begin at 4/24 (which was the next time I hit up the gym). 

 

4/24

Warm up:

 
  • Hip thrusters: 4 x 25, 20 lbs
  • kettlebell swings: 4 x 25, 12 lbs
  • EZ- bar goodmorning: 4 x 25, 20 lbs

Workout: (dynamic workout with squats/deadlifts)

  • Conventional deadlift: 9 x 3-6, 180 lbs (60% 1RM)
  • knee pulls: 9 x 3-6, 190 lbs
  • Barbell back squat (low bar/ wide stance): 9 x 3-6, 120 lbs (60% 1RM)
  • barbell jump squats: 9 x 3-6, 100 lbs

Tri- set:

  • Barbell hip thrusters: 5 x 10-15, 100 lbs
  • One arm kettlebell swings: 5 x 10-15, 8 kg
  • DB stiff legged deadlift: 5 x 10-15, 40 lbs

Tri-set

 
  • Straight leg raises: 5 x 10-15
  • one legged kettlebell deadlift: 5 x 10-15 ea leg, 12 kg
  • Quadruped hip extension with band: 5 x 10-15 each leg, red band

Tri-set:

  • Bulgarian DB split squat: 5 x 10-15 ea leg, 30 lbs
  • lateral squat: 5 x 10-15
  • clamshell: 5 x 10 ea leg, red band
 

4/25

Warm up:

  • One arm DB row: 4 x 25, 5 lbs
  • Dip assisted machine: 4 x 25, 120 lbs
  • Rear delt machine: 4 x 25, 20 lbs

Workout: (heavy day/ bench press)

  • Barbell bench press: 5 x 2-4, 110 lbs, 115 lbs, 120 lbs (80%-90% 1RM)

Tri-set:

  • Lat pulldown: 5 x 10-15, 60 lbs
  • bench dips: 5 x 10-15
  • cable face pulls: 5 x 10-15, 60 lbs

Tri-set:

  • Seated DB reverse fly: 5 x 10-15, 30 lbs
  • One arm DB row: 5 x 10-15 each arm, 25 lbs
  • Close handed push ups: 5 x 10-15
 

4/27

Warm up:

  • Lateral band walk: 4 x 25, green
  • lateral band leg raises: 4 x 25, green
  • EZ bar wide stance stiff legged deadlifts: 4 x 25, 20 lbs

Workout:(heavy day/squats&Deadlifts)

  • Conventional deadlift: 3 x 2-4, 240 lbs, 255 lbs, 270 lbs (80%-90%)
  • Barbell back squat( low bar, wide stance): 3 x 2-4, 160 lbs, 170 lbs, 180 lbs (80%-90% 1RM)

        – barbell back squat: 2 x 1, 190 lbs, 200 lbs (95%+)

 
 
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Rewind to Wednesday

  • Barbell bench press: 

 

  • 75% of 90% of 1-RM: 3 x 5, 85 lb
  • 85% of 90% of 1-RM: 3 x 3, 100 lb
  • 95% of 90% of 1-RM: 3 x 1, 110 lb
  • 95% of true 1-RM: singles, 3 x 1, 125 lb

 

  • DB chest press ( on the floor): 5 x 15, 40 lb
  • Incline DB press reverse grip: 5 x 15, 40 lb
  • Hammer grip incline DB press: 5 x 15, 40 lb

Ab workout:

  • Cable crunch: 4 x 20, 100 lb
  • Vertical leg raises: 4 x 20

Cardio workout:

  • Stair climber: 20 minutes, level 7
 
 
 

Rewind to Tuesday’s lifts

  • Conventional deadlift: 

 

  • 75% of 90% of 1-RM: 3 x 5, 190 lb
  • 85% of 90% of 1-RM: 3 x 3. 215 lb
  • 95% of 90% of 1-RM: 3 x 1, 240 lb 
  • 95% of true 1-RM: 3 x 1, 265 lb

 

  • EZ bar goodmorning: 5 x 5, 70 lb
  • Barbell glute bridges: 5 x 12, 95 lb
  • Smith machine glute kickback: 3 x 12, each leg, 45 lb
  • leg press calf raise: 5 x 12, 298 lb

when it got to my 265 lb lift, that is when things started to feel harder, but I was able to lift for 1 rep each time. I did the goodmornings for strength this time vs high volume. 

Week 6|Day Two

Yesterday night, I was up to no good smashing pizza and drinking alcohol with peers, and so I figured today’s workout wouldn’t be as efficient because of my choices. I did however, found a way to work around the lack of sleep I had in order to do the load amount and meet my rep requirement and that was to take everything slow. While deadlifts and squats are meant to powerful, I had to really use a slower eccentric movement because going at my normal pace wasn’t going to happen with having alcohol in my body the previous night and not getting much sleep. While I don’t regret making my poor decisions the previous night, I knew I had to deal with the consequences and make the most of my workout no matter what it took because when you make decisions; good or bad, you learn to deal with whatever comes your way the best that you can – that’s what I did. I left the gym later than I normally would but I did the reps and met the load. 

 

Workout:

Superset:

 
  • Barbell back squat: 3 x 10, 140 lb
  • Goodmorning: 3 x 10-12, 9 lb

Superset:

  • Barbell romanian deadlift: 3 x 10, 190 lb (1 set with the belt)
  • Standing calf raise: 3 x 10, 120 lb
 
  • DB lunge: 3 x 10, 50 lb

Superset:

  • Barbell curl: 3 x 10, 55 lb
  • Lying triceps extension: 3 x 10, 30 lb
 
  • Hanging leg raises: 3 x 20

Cardio Workout: (4X)

  1. Body bar squats: 20/30/45 seconds
  2. kettlebell swings: 20/30/45 seconds, 10 kg
 

Week Six|Day One

Today’s workout went well overall. I realized based on other days, I have increases in loads and decreases, but I have been trying to be consistent so I can see where my strengths and weaknesses lie. For example I can DB bench press 80 lb for 8 reps but today, I could not do it for 10 reps, so I went down 10 lb in order to hit 10 reps. I don’t mind lessening up the load if it means I hit my reps clean and full ROM. 

Workout:

  • Incline barbell bench press: 3 x 10, 75 lb
  • DB bench press: 3 x 10, 70 lb
  • Wide grip pull up: 3 x to failure
  • Bentover barbell row: 3 x 10, 75 lb
  • Seated DB shoulder press: 3 x 10, 50 lb
  • DB side lateral raise: 3 x 10, 30 lb
  • Sit ups: 3 x 20

Sprints:(3x)

  1. 30 seconds
  2. 45 seconds
  3. 1 minute
 
 

Nov. 13th Workout|8 Week Program|Week Two|Day One

Chest, back, abs, shoulders

 

Today’s workout consisted of 3 new exercises along with some cardio at the end. I happened to keep everything the same weight as last week, but instead upped the reps by 2. My hope is to continue using this same weight but add 2 more reps next week as well, then eventually up the weight. All this week, you will see how I will increase the rep range by 2 and might add two or 3 new exercises to add some variety to the program. 

 

Workout:

Superset:

 
  • Incline barbell bench press: 3 x 10, 70 lb
  • DB bench press: 3 x 10, 60 lb and 70 lb
 
  • Wide grip pull: 3 x failure

Superset:

  • Bentover barbell row: 3 x 10, 70 lb
  • Bentover reverse grip barbell row: 3 x 8, 70 lb

Superset:

  • Seated DB shoulder press: 3 x 10, 50 lb
  • Standing DB shoulder press: 3 x 8, 50 lb
 
  • DB side lateral raise: 3 x 10, 40 lb

Superset:

  • Sit ups: 3 x 25
  • Crunches: 3 x 25

Cardio Workout

  1. Jump rope: 30/45/30/45
  2. DB step up: 30/45/30/45

Fitness WonderWoman 

Shay-lon 

Saturday Sept. 23rd workout

Leg Day

 

Workout:

Superset:

 
  • Barbell back squat: 5 x 15 – 45 lb, 4 x 10-95 lb, 3 x 8-115 lb, 1 x 5- 135 lb
  • Linear leg press: 5 x 15 – no weight, 4 x 10- 50 lb, 3 x 8- 70 lb, 1 x 5-90 lb
 
  • Romanian barbell deadlift: 4 x 10- 135 lb, 3 x 8-200 lb, 1 x 5- 245 lb

Superset:

  • Smith machine pistol squats: 4 x 10 each leg, 25 lb
  • Vertical leg press: 4 x 10, 205 lb, 255 lb, 275 lb

Superset:

  • Goblet squat: 4 x 10, 35 lb
  • goodmorning: 4 x 10, 40 lb
  • kettlebell curtsy lunge: 4 x 10 each leg, 8 kg

HIIT Training (5 rounds)

  1. Mountain climbers (15 seconds)
  2. plank leg raises (15 seconds)
  3. plank arm raises (15 seconds)

So basically Saturday’s workout was focused on all leg work, and I was at the gym for at least 2 hours, I hope to increase it by 5 pounds this week in each exercise if possible. I want to really develop my legs more and make them much stronger. 

 

Did any of you do a workout during the weekend, let me know what it consisted of?

 

Fitness WonderWoman,

Shay-lon xo