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. 

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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+

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

Tuesday Two-a-Days

Monday I did a rest day (I know, odd) only because Sunday I had worked out with a gym friend of mine & I needed to the sleep Monday to fully operate doing two jobs one after the other pretty much. Lately I have been doing ‘Two-A-Days” (coming in twice in one day) to workout, once being the early morning (normal routine) and the second time being in the evening when I don’t have to work the gym and sometimes on the weekends as well. It’s been odd, but not horrible. Normally it is different parts of the body to avoid injury and it allows me to workout with someone and learn a couple of things or two about their regimen and goals as well. Not to mention, I had a friend set up a 5-6 meals a day plan for me to follow and drink water by the gallons daily, so I have been trying to follow that (which I will post macro’s once I get this new plan figured out) and get into routine of it. I didn’t write down the workout I did this afternoon, but the workout below will be from my workout this morning. 

Warm Up:

• Seated leg curl machine: 4 x 25, 20 lbs
• Leg press machine: 4 x 25, 60 lbs
• Hip abduction w/band: 4 x 25, red band

Workout:

• Sumo deadlift: 4 x 6-8, 205 lbs (beltless)
• Barbell back squat: 4 x 6-8, 160 lbs (beltless)
• Box squat: 4 x 8-10, 185 lbs (beltless)

Tri-sets:

• Single leg linear leg press: 4 x 8-10 each leg, 298 lbs
• DB plie squat: 4 x 8-10, 45 lbs
• Kettlebell swings: 4 x 8-10, 10kg

Tri-sets:

• DB stiff legged deadlifts: 4 x 8-10, 40 lbs
• Single leg seated leg extension: 4 x 8-10, 20 lbs
• Hip adduction: 4 x 8-10, 50 lbs

Cardio Session:

• Spin bike: 20 minutes, gear 5

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

Wednesday gains

Warm up:

• Incline reverse flys 4 x 25, 10 lbs
• Straight arm cable lat pulldown: 4 x 25, 40 lbs
• Cable triceps pushdown: 4 x 25, 40 lbs

Workout:

• Barbell bench press 3 x 2-3, 105 lbs
• Barbell bench press 3 x 2-3, 110 lbs
• barbell bench press (narrow grip) 4 x 5-6, 80 lbs

Tri-sets:

• Lat pulldown: 4 x 5-6, 80 lbs
• Assisted Dips: 4 x 5-6
• Seated DB Shoulder press: 4 x 5-6, 60 lbs

Tri-sets:

• Assisted pull ups: 4 x 5-6, 100 lbs
• Seated arnold press: 4 x 5-6, 50 lbs
• DB overhead triceps extension: 4 x 5-6, 25 lbs

Cardio Session:

• Spin bike: 20 minutes, gear 4