Short routine

Compound lifts

Warm up:

• seated leg curl: 4 x 25, 20 lbs
• butt lifts: 4 x 25
• front box step ups: 4 x 25

Workout:

• Conventional deadlift: 6 x 6-8. 3 x 190 lbs, 3 x 195 lbs 
• Barbell back squat: 6 x 8-10, 3 x 140 lbs, 3 x 145 lbs

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Thick Tuesday — leg day

Warm up:

• Leg press: 4 x 25, 60 lbs
• Box step ups: 4 x 25
• Kettlebell swings: 4 x 25, 8kg

Workout:

• Sumo deadlift: 4 x 6-8 (60%) 175 lbs
• sumo deadlift: 3 x 6-8 (65%) 190 lbs
• Barbell back squat: 4 x 6-8 (60%) 135 lbs
• Barbell back squat: 3 x 6-8 (65%) 145 lbs

Superset:

• Barbell overhead squat: 5 x 8-10, 75 lbs
• Lateral band walks: 5 x whole track, red band

Superset:

• DB plie squats: 5 x 8-10, 50 lbs
• Ketttlebell goblet squats: 5 x 8-10., 16 kg

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

Feeling a little strong today

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 

Leg day Sets

Warm up:

• Hip flexor stretch: 4 x 60 seconds
• Leg swings: 4 x 25 each leg
• Hip (posterior) hip mobilization: 4 x 25

Workout:

• Sumo deadlift: 4 x 5, 215 lbs (75%) & 4 x 5, 220 lbs 
• Barbell back squat: 4 x 5, 170 lbs (75%) & 2 x 5, 175 lbs 
• Front squat (drop set):

• 1 x 4-6, 135 lbs
• 1 x 8-10, 120 lbs
• 1 x 10-12, 115 lbs
• 1 x 12-15, 110 lbs
• 1 x 15-20, 100 lbs

Tri-set:

• Bulgarian squat: 5 x 8-10, 40 lbs
• Single leg kettlebell deadlift: 5 x 8-10, 8 kg
• EZ bar squat jumps: 5 x 8-10, 50 lbs

Superset:

• DB stiff legged deadlifts: 5 x 8-10, 60 lbs
• Hip abduction machine: 5 x 8-10, 80 lbs

Superset:

• seated leg extension (dropset)

1. 1 x 4-6, 100 lbs
2. 1 x 8-10, 90 lbs
3. 1 x 10-12, 80 lbs
4. 1 x 12-15, 70 lbs
5. 1 x 15-20, 60 lbs

• Seated leg curl (dropset): 

1. 1 x 4-6, 80 lbs
2. 1 x 8-10, 70 lbs
3. 1 x 10-12, 60 lbs
4. 1 x 12-15, 50 lbs
5. 1 x 15-20, 40 lbs

P.S I came to the gym for a second time today to do biceps and triceps with a friend from the gym. Didn’t write it down, just followed their lead. 

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

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+