Legs

Legs

Warm up:

  • EZ bar stiff legged deadlift: 4 x 25, 20 lbs
  • Hip adduction: 4 x 25, 40 lbs
  • Ab coaster: 4 x 25, 20 lbs

Workout:

  • Conventional deadlift: 6 x 6-8 (70%) 3 x 215 lbs, 3 x 220 lbs
  • Barbell back squat: 6 x 6-8 (70%) 3 x 155 lbs, 3 x 160 lbs
  • Power cleans: 6 x 3, 100 lbs

Tri-set:

  • Smith machine sissy squats: 4 x 8-10, 75 lbs
  • EZ bar walking lunges: 4 x 8-10, 40 lbs
  • Walking kettlebell toe touches: 4 x 8-10, 12 lbs
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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

My Top 6 Triceps Exercises

Triceps & Strength

Many people fail to notice that no matter how big of biceps you have, your strength will dwindle if you have weak triceps muscles. Everyone usually focuses on making a stronger bicep & bigger biceps but when it comes to triceps, it goes to the waist-side. It’s true, that if your triceps are strong & defined, then your overall arm strength will increase as well, not to say to ignore bicep workouts, but it’s to say that focusing only on building a bicep muscle is not going to make your bench press that much higher than it is now & your pull up game will fall short due to weaker triceps as well. Now with all things considered both of the mentioned exercises have other body parts that need strengthening to make the world go round, but for now, I want to focus on the triceps & help speed ya up to par with this body part, so you can be well-rounded and strong. Below are a list of 5 triceps exercises you should implement in your workouts for mass and strength & don’t be afraid to use different variations/ equipment — “The world is your oyster”

  1. Weighted Bench dips / Weighted Dips (if you can’t do weighted just yet, try just body weight)
  2. DB Triceps kickback (sometimes people’s form sucks because they use more shoulder, really focus in on the triceps) or use another form of equipment that won’t hinder your triceps from being used
  3. Skullcrushers 
  4. DB overhead triceps extension/ single arm overhead triceps extension
  5. Barbell close grip bench press
  6. Diamond Pushups 

Hopefully with this tid bit of exercises, it can get you started on building some bigger, stronger muscles! 

Chest 10.15.18

Warm up:

  • Lat pulldown: 4 x 25, 40 lbs
  • assisted dips: 4 x 25, 100 lbs
  • Cable triceps pressdown: 4 x 25, 40 lbs

Workout:

  • Barbell bench press: 6 x 8-10 @ 65% 1RM — 80 lbs

Tri-sets:

  • Lat pulldown (narrow grip) 5 x 8-10, 80 lbs
  • Cable curls: 5 x 8-10, 60 lbs
  • Cable chest press: 5 x 8-10., 60 lbs

Tri-sets:

  • Lying cable upright rows: 5 x 8-10, 50 lbs
  • Standing cable upright rows: 5 x 8-10, 50 lbs
  • DB triceps kickback: 5 x 8-10, 20 lbs each arm

Tri-sets:

  • Weighted bench dips: 5 x 8-10, 35 lbs
  • DB overhead triceps extension: 5 x 8-10, 25 lbs
  • Push ups: 5 x 8-10

CARDIO SESHHH

  • Stair stepper: 20 minutes, level 5

The preacher curl

The preacher curl, an exercise I don’t do often but one that I should do because it is a great bicep exercise workout, especially if you are really looking to isolate the muscle. My gym offers a space to do the curl like in the video above ( I assume most gyms do) but if not, there are ways to get it done with a little bit of creativity. I tend to biceps on my upper body day as an accessory workout with my bench press & used as a form of supersets (which this exercise would be good for). Typically when doing the preacher curl you want to be sure to be slow and contracted. Watch the above video for a demonstration. 

How to (step by step)

  1. You will need an EZ bar — Like the above bar in the video. You will have your hand placement on the close inner bar handle (best to have someone hand it to you, but if not, use the front bar rest attached to the preacher bench) Palms forward and slightly tilted inwards
  2. chest against the preacher bench, and arms pressed against the preacher bench– hold the EZ curl bar at shoulder length. 
  3. While breathing in, slowly lower the bar until biceps are fully stretched 
  4. While exhaling, use your biceps to curl the weight until biceps are fully contracted. 

The preacher curl is what helps to build the ‘peak’ in your biceps, it works the shorter head of the bicep muscle. Again a great exercise if executed properly and with slow contracted movements; making sure to squeeze on your way up & fully stretch on the way down & pay attention to make sure you are breathing. 

Tuesday legs

Warm up:

  • Leg press: 4 x 25, 60 lbs
  • Body bar hip thruster: 4 x 25, 19 lbs
  • Resistance band seated hip abduction: 4 x 25, red band

Workout:

  • Sumo deadlift: 3 x 5-6, 205 lbs
  • Sumo deadlift: 3 x 3-5, 215 lbs
  • Barbell back squat: 3 x 5-6, 160 lbs
  • Barbell back squat: 3 x 3-5, 170 lbs 

Was making sure to do 70% and 75% my max today for deadlift and back squat 

  • Front squats: 3 x 10, 45 lbs

Supersets:

  • Single leg linear leg press: 3 x 10, 208 lbs 
  • Kettlebell goblet squat: 3 x 10, 10kg

Tri-sets:

  • EZ bar stiffed legged deadlift: 3 x 10, 40 lbs
  • One arm kettlebell swings: 3 x 10, 8kg
  • EZ bar walking lunges: 3 x 10, 40 lbs

Cardio:

  • Stair stepper: 10 minutes, level 7
  • Stationary bike: 10 minutes, resistance level 6, and rpm 70+

Light Bench & A blooper

You are probably wondering what the “blooper” was, well I caught it on video, check it out here (it is at the end) & hopefully this will give people a lesson on benching 101 not to do, lol first time for everything, as they say. 

Warm up:

  • DB chest press: 4 x 25, 30 lbs
  • DB bentover reverse fly: 4 x 25, 10 lbs
  • cable triceps kickback: 4 x 25, 20 lbs, 10 lbs 

Workout:

  • Barbell bench press: 3 x 6-8, 80 lbs (65%)
  • barbell bench press: 3 x 6-8, 85 lbs (70%)

Tri-sets:

  • DB incline chest press: 3 x 10, 50 lbs
  • DB bentover reverse fly: 3 x 10, 30 lbs
  • DB Triceps lying triceps extension: 3 x 10, 20 lbs

Tri-sets:

  • EZ bar skullcrushers: 3 x 10, 30 lbs
  • DB chest press: 3 x 10, 60 lbs
  • DB alternating bicep curls: 3 x 10, 50 lbs

Supersets:

  • Lying DB fly: 3 x 10, 30 lbs
  • Med ball slams: 3 x 10, 10 lbs