Glutes and Legs Workout - using SC sets/range - WEEK 1

BB Glute Bridge
115lbs x 20 warm up
135lbs x 20
145lbs x 20 - had to do singles last 5
145lbs x 20
145x20

BB Back Squat
45x20
3x50lbs x 20- tough last 5 reps

BB Split Squat
3x45lbs x15@each

Bench Side Step up (bodyweight)
3x15@each

Seated Band Hip Abdct (heavy band)
50-30 (hold)

Leg Ext
50lbs x 12- hard last 2
45lbs x 12- hard last 2
30lbs x 15- burning set

Lying Leg Curl
35lbs x15- post'n might not right
30lbs x 12- better positioning- felt hammies burn

Chest, Shoulders and KB Circuit

DB Incline Chest Fly
8lbsx20
10lbsx15

BB Incline Chest Press
20lbsx 10
20lbsx 8
20lbs x 10
20lbsx 12

DB Prone Rear Delt Raise
3x8lbs x 12- tried to get full ROM
5lbs x15

DB Arnold Press
12lbs x 12- mod weights
12lbs x11
12lbs x10

DB side Delt Raise
8lbs x 13 - arms met front
8lbs x 12 - arms on side
8lbs x 10- arms back- felt a bit awkwrd

DB Front Delt Raise
10lbs x15(used 8lbs last 5reps)
8lbs x 15
8lbd x 15

KB Circuit - 4 Rounds
1 Arm Swing 35lbs x 10 @each
1 Arm Cleans 22.5lbs x10 @each
1 Arm Push Press 22.5lbs x 10 @each
KB Goblet Squat - 22.5lbs x 10 - butt was super sore so I went very light today
1 Arm Turkish Get Up - 22.5lbx 1 @each

Battle Ropes - 3 rounds x 4 styles - 15 sec each nonstop - waves/slams/jumping jack/waves

Glutes and Legs

BB Hip Thrust (3 risers) / band hip abdct 20-30@each
2x95lbsx15-20 - warm up (with american and regular style)
115lbs x15. - hold - americn
145x12- hold - amerc
145x10- reg- harder
145x12-amerc
145x 8-reg

BB Deadlift
75lbs x 12
4x85lbsx8- focused on form

BB Back Squat
55lbs x12- felt light
60lbs x12- mod- might be able do heavier
65lbs x 10- mod
65lbs x 8- felt tougher
65lbs x 10

Side Lunges (hold 1 KB)
3x20lbsx15@each

Walking Lunges (hold 2 KBs)
3x15lbs x 30 total

Butt Blaster
3x40lbsx15@each

Back & Biceps

Neg pull up practice

BB pendlay / band side walk
2x55lbs x10
3x65lbsx8 / 3x20@each

One Arm DB Row (no rest, switching sides)
4x25lbsx10@each - right side felt weaker than left to get full ROM

Wide Lat Pulldown / knee hugs
3x45lbsx8/3x20
45lbs x 6/ 20

Seated Cable Row / bike abs
4x27.5lbsx8 / 4x20-30x

Seated DB Biceps Curl
3x10lbs x10

DB Hammer Curl
3x10lbsx8

Christmas Eve Workout - Glutes and Legs

BB Glute Bridge/ Band Hip Abduction
2x115lbsx20 - warm up
145lbsx12 - hold on top
165x10 - hold on top
175x 10- hold on top
185x8
185x8

BB Front Squat
60x 10
3x65x8- hard set esp last 2 reps

BB Split Squat (back load)
50lbs x 12@each
3x55lbs x 10@each - mod weight good for balancing

BB RDL
3x65lbs x12

Side Lunges (hold 1 plate)
3x10lbsx15@each

Leg Extension
50lbs x 12 - burn last 2 reps
55lbs x 10 - burn last 2
60lbs x 10- burn last 2
65lbs x 10 - very hard last 2

Lying Hamstring Curl
3x30lbs x 12 - trying to get the setup right

Seated Band Hip Abdct
3x30-40 reps

Hyper Extension
bodyweight x 20
3x10lbsx20

Back, Biceps and HIIT Skipping/Sprinting

Wide Grip Negative Pull up practice

BB Pendlay Row / band side walk or monster walk
45x15- warm up
55x10
60x 10
65x8
70 x 6
70 x 6

DB One Arm Row
2x20lbsx15@each- practice moves
4x25lbsx10@each/ band standing hip abdct 3x20@each

Question: A guy told me that I shouldn't arch my back when doing One Arm DB Row- esp since I am not wearing any lifting belt - need to keep my back in neutral or kinda more hunch??? Thoughts? I usually keep my back arch just like how I do Deadlift.

Wide Lat Pulldown
45lbsx8
3x45lbsx6/ knee hugs 3x20

Seated Cable Row/ side crunch
27.5lbs x 10 - hard last 2 reps
3x27.5lbs x 8- hard last 2 reps / 3x15@each

Close Grip Pull up practice

DB Biceps Curls
10lbs x 10
3x10lbs x 8- right arm almost fail at last rep

DB Hammer Curl
3x10lbs x8 - arms were fatigue twds last rep- didn't get full ROM

20 min HIIT high knees skips/sprinting (1 min hard/ 30 sec easy -14 rounds)

Chest, Shoulders and Kettlebell Workout

DB Incline Chest Fly
3x10x15

Db incline chest press
20x10
20x12
20x10

DB Prone rear delt raise
5lbs x15
8lbsx 15 ( moved down to 5 lbs last 5)
8lbs x 12

BB Front Shoulder Press
2x40lbs x 10- tough last 2 reps
40lbs x 8

Push Up 3x10

DB Side Delt Raise
3x8lbsx12

KB circuit
20 min AMRAP - got 6 rounds
Double half snatch 2x18x10
One Leg Deadlift 35lbsx6@each
Ab leg raise 15x
Ring Rows 12x

165lbs Sled Push 2x44 yards

Double KB Farmers walk
35lbsx44yards
44lbsx44yards

Glutes and Legs (partial)

I just want to say, I'm VERY disappointed with my day today.

I had a really bad indigestion/diarrhea when I was about to do my workout - like after I finished up my mobility warm up!!
It wasn't fun at all and totally killed my entire mojo when I had to always run to the bathroom in the middle of my lifts :(

BB Sumo Deadlift
65 lbsx15 - warm up
75lbs x 15 - warm up
4 x 85lbs x 10

BB Hip Thrust (with 3 risers)
95lbs x 20 - hold on top

Glutes & Legs

BB Glute Bridge (w side lying or standing hip abduction btwn sets)
45x30 warm up
2x115x20 warm up
145x15- hold
155x10 hold
165 x 10 hold
175x 10 - hold

BB Back Squat
45x15-easy
50x15 - easy
3x55x12- moderate

BB Reverse Lunge (switching btwn front & back loaded @each set)
3x45x12@each - ok -focused on balancing

Note: back load feels more balance but still getting used to it

BB RDL
45x15- easy
3x55x15 - mod weight to get form

Leg Ext (cybex-30lbs+3 sm weights)
45lbs x 15
2x45x12- very hard last 2 reps

Back & Biceps

Warm up
RKC plank
Superman
Overhand Grip Neg pull up

BB Pendlay Row
45x15 warm up
50x12 warm up
55x10
4x60 x 8 /4x20 knee hugs abs

One Arm DB Row (short rest- only switching sides)
15lbs x15@each - light
20lbs x 12@each - moderate
4x25lbs x10@each - last set hard to get full ROM on right side

Wide Lat Pulldown
2x40lbs x 10 - moderate
2x42.5lbs x 8 - good weight

Close Grip pull up practice - losing it! Gotta practice more often :(

DB Concentration Curls (short rest) - arms rested on an incline bench
7.5lbs x 15
7.5lbs x 12- focused on ROM
7.5lbs x 12

DB Hammer Curl
3x7.5lbs x12

20 min High Knees and KB Swing HIIT at home

Short, simple and effective. Used 35lbs KB for the swing.

Chest & Shoulders + KB Circuit

I almost messed up the day and thought yesterday was Sunday, just because I did Glutes and Legs workout yesterday..ha!

I felt pretty good today. Got nice Chest and Shoulders workout prior KB class. I didn't get a chance to do triceps specific exercises, but today's KB circuit focused a lot on upper body and arms so it felt like a well rounded upper body workout.

I powered thru the KB class, especially the 2nd part. After ring row, I blasted thru the push ups. Energy wise feel pretty good.

DB Incline Chest Fly / Butt Blaster
3x10lbsx15 / 3x40x15@each

DB Incline Chest Press / fire hydrant circle
20lbs x 10 / 20@each
20x8 /20@each
20x10 /20@each

DB Prone Rear Delt Raise
3x5lbs x15- tough last 3 reps to get full ROM

BB Front Shoulder Press / bicycle abs
40lbs x10 / 30
40x10 (push press last 2) / 30
40x10 (pp last 2 ) / 30

DB Side Delt Raise
8lbs x 12
8lbs x 12
8lbs x 10

KB circuit
#1 - 15 min AMRAP (did 4 rounds)
Turkish Get Up 22.5lbs x 1@each
Double KB Front Squat 20lbs x10
One Arm Snatch 18lbs x10@each

#2- 8 min AMRAP (did 5 rounds)
KB Double Cleans 20lbs x 8
Ring Row 8x
Push Up 8x

Glutes and Legs

Today was quite a short workout. Plus today will be the time I am off from doing CNS.

BB DeadLift
2x65lbs x 20 warm up
2x75x12
3x85 x 8

BB Front Squat
4x65 x 10 - hard sets

BB Split Squat (bar at back)
3x45x 12@each

Leg Extension
45 x 15
45 x 12
45 x 12

Glutes and Legs

Mobility Warm Up:
Fire Hydrant Circle 2x20 @each
Bodyweight Glute Bridge 30x
One Leg Glute Bridge 2x15@each
Air Squat 20x

BB Glute Bridge / Side Lying or Standing Side Hip Abduction
95lbs x 20 (hold) - warm up
115lbs x 20 (hold) - warm up
125lbs x 15 (hold)
145lbs x 12 (hold)
155lbs x 10 (hold)
165lbs x 10 (hold)

Note: Next time will start off 115 for 2 sets warm up - then go to 145 then keep adding until only could do 8 reps.


Bodyweight Hyper Ext 3x20 (will need to do this as finisher next time- the very last)

BB Back Squat
3x45lbs x 12

BB Split Squat (front hold)
45lbs x 12@each
50lbs x 12@each
50lbs x 12@each

DB Side Lunges (hold 1 DB)
3x15lbs x15@each

Seated Leg Curl
3x40lbs x 12

Leg Ext
3x45lbs x 12

Back, Biceps and Cardio

DB Prone Incline Row / high knees
20lbs x 12 (45°) / 100
3x20lbs x 12 (30°) 100

Note: 30° better incline, not too high

BB Pendlay Row / explosive jump squat
4x60lbs x 10 / 4x15

Negative Pull Up practice

Seated Cable Row / Skipping
27.5lbs x 12 / 1 min
27.5lbs x 10 /1 min
27.5lbs x 10 / 1 min
27.5lbs x 10 / 1 min

T Row Bar w pad / aerobic box step?
25lbs x 12 / 100
27.5lbs x 10 / 100
27.5lbs x 10 / 100
27.5lbs x 10/ 100

Wide Lat Pulldown
40lbs x 10
40lbs x 8
40lbs x 10

DB Hammer Curl
10lbs x 12
10lbs x 10
10lbs x 10

Chest, Shoulders, Triceps

Today's workout was quite tough! My glutes, side glutes are quite tight and part of my side abs is also a bit tight! Chest press were quite tough, also triceps exercises.

So today's workout were mostly baby weights but I bumped up the sets and reps to still get a good workout!

Warm up: Rhomboids ex 2x2.5lbsx15-20@each

DB Incline chest fly / weighted jack knives
3x10lbsx15 / 3x10lbsx 20

BB Incline Chest Press / fire hydrant circle
3x35lbsx12- felt triceps burn / 3x10@each way in both sides

DB Prone Rear Delt Raise /plank knee tucks
4x5lbsx15 / 4x25

DB Front Delt Raise / lying ab leg raise
4x10lbs x 12/4x20

DB Side Delt Raise
4x5lbs x15

BB Close Grip Tris bench press
4x30lbs x15 - lighter weight so faster tempo

Seated DB Overhead Tris Ext
3x10lbsx20

Glutes, Legs and Kettlebell

It was FREEZING cold today! The KB gym doesn't have any heater and it isn't an insulated place like LA Fitness or 24Hour - that's what you called as a Garage gym. It was like walking into an ice box! I barely felt my fingertips!

So I did couple skipping around the turf just to warm myself up plus some air squats!

BB Sumo Deadlift
65lbsx15 warm up
75lbsx15 warm up
3x85lbs x 12

Note: I felt a lot better doing BB Sumo Deadlift - I could keep my form more solid! Maybe next time I could try add 2.5 lbs to make it 90lbs BB Sumo Deadlift. Next week will be Conventional Deadlift and if time permits, I'll video myself to see my own form. I'll keep in mind about not shrugging my shoulders.

BB Hip Thrust (3 risers)
2x95lbs x15 - hold on top
115x15 - more back on riser
115x12 - shoulders on top - harder
125x10
125x 15 - american style
135x12- american style

Note: I did different positioning for these hip thrust. American style (as Bret labeled it - when I put most of my back on the riser) felt easier to go heavier and less burn on my quads while the other one when I only had my shoulders on top of riser felt harder and after a while I felt more burn on my inner thighs and quads. Will work on these more!

BB Front Squat
2x65lbs x 10
65lbs x 12- pushed last 2!!!

Note: I finally could push to 12 on the last set, although I had to pause a bit in between each rep on the last 2 reps! Next week hopefully I could get to 12 reps on all 3 sets then it'll be the time to add another 2.5 lbs on the following week!

KB circuit
KB One Arm Press 5x22.5lbsx5@each

15min AMRAP (got 4 rounds)
Ring Rows 12x
Windmill 20lbsx5@each
KB One Arm Clean & Jerk 22lbsx5@each

Finisher
KB push & pull 3x 50lbs x 20yards - totally quad burner, especially on the pulling back the kettlebell

Butt Blaster 3x40lbsx15@each

Leg Extension 3x45lbsx15 - I might be able to do 50lbs but the machine doesn't have small weight increment and the next weight is 60 lbs!

Back Workout

Warm up
Rhomboids Ex
2x2.5lbs x20@each
BB Incline Row (wide grip)
2x30lbs x15

T Row Bar w ab pad / lying leg raise
3x25lbsx12 / 3x 20

DB Incline Row / donkey kick
3x15lbsx15 / 3x20@each

BB Pendlay Row / Weighted jack knives
55lbs x 15 /10lbsx20
2x60lbs x 10 / 2x10lbs x 20

Hammer Iso Lateral Wide Pulldown
40lbs x 10
40lbs x 10
40lbs x 8

Close grip chin up practice

Hanging Ab Raise (kept legs not below 90°) - focused pulling from core & kept lats engaged
3x15

One Arm DB Biceps Curl
12lbsx 10@each
12lbsx8 @each

Glutes and Legs

BB Glute Bridge (hold on top)/ hip abduction
95x20 / side lying 20@each
115x20 / standing 30@each
135x15 / side lying 30@each
155x12 / standing 30@each
165x10 / side lying 20@each

DB Goblet Squat / lying leg raise abs
40lbsx 15 - hard last 3 / 20
45lbsx 12 - hard last 2 / 20
45lbs x 12 / 20

BB Split Quat / plank knee tucks 30x
3x45lbs x 12@each (tough last 2-3 reps)

One Leg RDL (1 DB) - hold a bench - no rest just switching sides
3x30lbsx15@each

Leg Ext (cybex - 30lbs + 3 sm weights)
45lbs x 12
45lbs x 15 - tough last 3!
45lbs x 15 - hard last 3

Back- Biceps w/ Cardio in between

Warm up:
Superman 20x (hold 10 sec)
Elbow plank to plank 20@each
Neg ovhand grip pull up practice (4-2-3)

BB Pendlay Row
40lbs x15 - warm up
50lbs x 12
50lbs x 15 (hard last 3) / 100 high knees
55lbs x 10 / 100 high knees skips
55lbs x 10 / 100 high knees skips

DB Prone Rows / jump jacks
20lbs x 10 (hard) / 200
20lbs x 10 / 200
20lbs x 10 / 200
20lbs x 10 / 120 - left foot felt irritated

T Row Bar w Ab support / jump squat
25lbsx10 / 15x
25lbs x 10 / 15x
25lbs x 10 / 15x
25lbs x 10 / 15x

Seated Cable Row
27.5lbs x 10- hard / light skip
27.5lbs x 8 -tough / 100 lt skips
27.5lbs x 8 - / 100 lt skips

Iso Lateral Wide Lat Pulldown
40lbs x 12 - hard last 2 reps
40lbs x 10- hard set
40lbs x 10 - hard set

DB Alt Biceps Curl (shorter rest)
7.5x15- light@each
10lbs x 10 @each
10lbs x 12 (7.5lbs last 4 rep)@each

Chest, Shoulders, Triceps

Warm up:
Planks
Rhomboids 2.5lbsx20@each

DB Incline Chest Fly / 45° hyper ext
5lbsx20 warm up
3x10lbsx15 / 3x20

Hammer Iso Lateral Incline Press
22.5lbsx 12
22.5lbs x 10 - tension on upper chest & triceps
22.5lbs x 10 - hard last 2 reps

Prone Rear Delt Raise
3x5lbs x15

BB Front Shoulder Press
40lbs x 8
40lbs x 10
40lbs x 10 ( push press last 2)

DB Side Delt Raise
7.5lbsx15 (used 5lbs last 5)
7.5lbsx15 (used 5lbs last 3)
7.5lbsx 15 (5lbs last 3)

BB Close Grip Triceps bench Press
3x40lbs x 12 - tough

Seated Ovhead Tris Ext
10lbs x 15 - light
3x12lbs x 15- good weight

Triceps dips 20x

Glutes, Legs and Kettlebell

I definitely need to work more on my conventional deadlift. I recorded my own video just to see my form and I think it got better on the last set. I moved down the weight to 85lbs and I think I'll stick to this weight for a little while until I could get 15 reps out from it, with solid form.

BB DeadLift
2x75lbs x15 warm up
3x85lbs x 10

BB Hip Thrust (3 risers) - hold top / standing or lying hip abdct
95 x 20 -back on riser - felt more burn on glutes!
95 x 15 - only tip shoulders on riser - harder
105 x 12 - felt abit burn on quads
105 x 12 - american hp - better glute actv w a bit on hammies
105 x 12 - reg hip thr - better set
115 x 12 - reg hp - ok
115 x 12 - reg hp - better

BB Front Squat
3x65lbs x 10 - felt stronger than last wk (next week might try to shoot for 12 reps all 3 sets!)

KB Circuit
#1 3 rounds
Band assisted pull up 5x
One arm c & j 18lbsx10@each
Kb swing 44 lbs x 20
Kb side lunges 18lbsx15@each

#2 . 500m row - 2:23
#3. Core/abs

Walking Lunges (hold 2 KB)
15lbs x 24 total

Butt Blaster / Leg Ext
40lbsx 15@each / 45lbsx 12
40x12@each/ 45x12
40x15@each/ 45x12

Back Workout

Warm up
Rhomboids ex 2x2.5x15@each
BB Pendlay Row 2x45x15

Standing T Row Bar / donkey kick
4x5lbsx10 / 4x20@each

DB Prone Incline Row / side lying hip abdct
3x15lbs x12 / 3x20@each (behind,top & front)

Med blue band assisted ovhand grip pull up
6 - 6 - 6

Med blue band assisted underhand grip chin up
5.5 - 6 - 5 - tired!

Glutes and Legs

BB Glute Bridge (hold 10 sec at top. / Hip abduction 20x@each (side lying/standing)
95lbs x 20 -warm up
115x 20 warm up
135x 15
145 x 12
155 x 15
145x 15

BB Front Squat
60lbs x 12 - ok weight
60lbs x 10 - tough last 2
60lbs x 10
60lbs x 10

DB Side Step up (hold 1 DB) - felt weak!
3x15lbs x 15@each

Bodyweight Bulgarian Split Squat
2x12x@each - very hard!

DB One Leg RDL (hold 1 DB) - I could do it without holding anything on my right, left side is still on and off - working on it!
3x30lbsx15@each

Leg Ext (cybex)
3x35lbs x 12 - tight adductors & quads burn!!

Back & Biceps + 10 min steady state cardio

Band assisted wide gri pull up
4 x 3reps

BB Pendlay Row / Seated knee hugs 20x
2x45lbs x 15- warm up
4x50lbs x 12 - hard last 3 reps

DB Prone Rows / 1 leg hip thrust
3x20lbs x 12 /3x 12x@each

Hammer Iso Lateral High Row
35lbs x 12 - felt light
3x45lbs x 12 - ok weight - felt tension on upper back

Note: This gym doesn't have Hammer Iso Lateral Wide Lat Pulldown so I chose to use Hammer Iso Lateral High Row. So I didn't do Seated Cable Row. Also this gym doesn't have Standing T Row Bar machine so for wide pull I only did BB Pendlay Row.

Abs (2 rounds) - ab burned- tough - focused keeping abs/core pushed down aka PPT
• Lying leg raise w 7.5lbs db overhead 20x
• bicycle 20x
• iso ab hold 30 sec

Band assisted chin up - very hard - biceps might be tired already

DB Alt biceps curl
7.5lbsx15@each
3x 10lbsx 12@each

DB side curl (video reference: https://www.youtube.com/watch?v=XW9_mqdsY7s)
3x7.5lbsx12@each - no rest, just switching sides

10 min steady state cardio on spin bike

Note: butt, adductors & pec muscles are tight and sore today

Chest, Shoulders and Triceps

DB Incline Chest Fly
7.5lbs x 15 warm up
10lbsx12
10lbs x15
10lbs x 15

DB Incline Chest Press
20lbs x 8 - felt hard last 2
20lbs x 10
20lbsx 10- hard last 2

DB Prone Rear Delt Raise
5lbs x 15- felt light till last 3
3x7.5lbs x 12 - mod weight

BB Front Shoulder Press
3x40lbs x 10- tough last 2 reps on all sets

DB Side Delt raise
3x7.5lbs x 12

BB Close Grip Triceps Bench Press
3x40lbs x 15 / high knees (didnt count)

BB Lying Triceps Ext / High Knees
3x20lbs x 12 / 3x100

Bench Triceps Dips (feet elevated on a DB)
3x15

Glutes, Legs and Kettlebell

I did BB Sumo Deadlift- looks like I could keep good form with sumo compare to conventional. It might be because on sumo, I'm standing wider so I have less distance with the bar? I will do conventional next week. Booty and hamstring surely feeling it!

65 lbs Front Squat - I could only do 10 reps on first set, the rest 2 sets only managed to get to 8. So I did a finisher set with 60lbs BB for 12 reps.


BB Hip thrust(3 risers) - lower shoulder post'n - harder
95x15 warm up
125x 10 - too heavy
115x12 - mod weight

Need post'n feet right- quad burn

BB Sumo Deadlift
3x75lbs x 12

BB Front Squat
65 x 10 - hard last 2
65 x 8 - tough set
65 x 8
60 x 12

KB circuit
3 rounds
Kb swing 44lbs x 20x
Turkish Get Up 18lbs x 1@each
1 arm sntach 18lbs x 10@each
1 arm jerk 18lbs x 10@each
Kb side lunges 18lbsx12@each
Band assisted chin up 10x
Battle rope 30 sec

Skipping on the turf for about 10 minutes?

Back and Biceps and mini Chest and Triceps

Band Assisted overhand grip pull up (med navy band)
7-6-6

Prone Incline DB Row
3x15lbsx15- focused on pulling from lats

Standing T Row Bar
3x5lbsx10

One Arm DB Row
15lbsx 15@each- felt light
20lbsx15@each- ok weight
20lbsx 12@each
20lbsx 12@each

Db Incline chest fly 10x12
DB Incline chest press 15x15/20x10
BB Close Grip triceps bench press 40x15
BB lying triceps ext 20x12-15

Push Up 10-12

DB Alt Biceps Curl
3x10lbsx12 @each

DB Hammer Curl
3x10lbs x 12

Glutes and Legs

Bodyweight One Leg Hip Thrust (4 risers) / Side Lying Hip Abct
3x20x@each (hold) / 3x30x@each

BB Front Squat
3x60lbs x 12 (rough last 2 reps)

BB Reverse Lunge (front sq hold) / ab leg raise hold 10lb plate overhead
3x45lbs x 12@each / 3x20

Leg Extension
3x40lbs x 12

Chest & Back

Overhand neg pull up practice (singles)

BB Pendlay Row
2x45lbsx 15 warm up
55 x 10 - hard last 2 rep
55 x 10
55 x 8
50 x 12- pumping reps

Prone DB Rows
15lbs x 15- felt light not felt much tension on back/lats
20lbs x 10 - good weight
20lbs x 10
20lbs x 10
15lbs x 15

T Row Bar (wide grip) -focused pulling from lats not arms
25lbs x10
25 lbs x8
25 x 10
20 x 12

Seated Cable Row
27.5lbs x 10
27.5x8
27.5 x 8
20 x 12

DB Incline Chest Fly
3x 15lbs x 10 - couldn't go too low - close to shoulder level?

DB Incline Chest Press 15lbsx12 (waiting for the hammer machine)

Hammer Iso Lateral Incline Press
22.5lbs x12
22.5lbs x 10

Note: triceps were tight & sore today -DOM from yesterday trisceps workout

Shoulders & Triceps & Skipping Intv

DB Prone Rear Delt Raise
2.5lbs x 15
3x5lbsx15

BB Front Shoulder Press / side lying leg raise
40lbs x 12 ( did push press last 2)
40lbs x 12 ( push press last 2)
40x 10 - hard last 2
40x8- hard last 2

DB side delt raise / plank knee tucks
5lbs x 15 / 30x
5lbs x 15 / 30x
5lbs x 15 / 30x

BB close grip triceps bench press / bike abs
3x40lbs x 15 - hard last 3 / 3x 20

BB Lying Triceps Ext
20lbs x 15
20 lbs x 15 - hard last 3 reps
20lbs x 15 - hard last 3

Bench Triceps Dips (feet stacked together)
3x15

10 min intv skipping (1 min hard/30 sec easy)

Glutes & Legs & KB circuit

Warm up: 10 min skips

BB Deadlift
65lbsx15 warm up
75 x 12 warm up
85 x 12
95 x 8
95 x 8
95 x 8

BB Hip Thrust (4 risers)
95 x 20
115 x 15 (hold) / hip abdct 30x@each / hip 25@each
135 x 12 (hold)
2x145x 10 (hold) / hip 25@each

BB Front Squat (below parallel)
3x65lbs x 10 - I could finally reach 10 with 65lbs! next will be trying to get to 12!

BB Split Squat
3x50lbs x 12@ each

KB Circuit
10 min one arm clean & jerk (18lbs) - got total 99 or 109

10 min AMRAP
Double KB swing (22.5lbsx15)
Double KB leg lifts (18lbsx15)

Butt Blaster
3x30lbsx15@each

Leg Extension
3x45x12

Chest & Back

BB Pendlay / plank crossed knee tucks 30x
40lbs x 15 warm up
40lbs x 12 warm up
50lbs x 10
50 lbs x 10
50lbs x 10

One Arm DB Row / hyper Ext
3x25lbs x 10 @each / 3x 20

DB Incline Chest Fly / one leg glute bridge
10lbs x 10 / 15@each
10x12 / 15@each
10 x12 / 15x@each

DB Incline Chest Press / donkey kick
3x15lbsx10/ 3x20x@each

BB Close Grip Triceps Bench Press
40lbs x 15 hard last 3 reps
40 x 12
40 x 12

DB Alt Curl
10lbs x 12
10lbs x 10
10lbs x 15 ( last 5 w 7.5lbs DB)

Glutes & Legs

BB Glute Bridge / hip abdct 30@each
115lbs x 20 warm up
125x 15 (hold) warm up
145 x 12 (hold)
3x155 x 10 (tough)

DB Goblet Squat
35lbs x 15
40lbs x 15
40 x 15

DB One Leg RDL (hold a bench - hold 1 DB)
3x35lbs x 15 @each

DB side Lunges (hold 1 DB)
3x15lbs x 15@each

Leg Ext (Life fitness machine- set A #1)
3x40lbs x 15 - hard last 5 reps

Chest, Back & Biceps

Overhand Grip Negative Pull Up practice

Standing T Row Bar
10lbs x 15 warm up
15lbs x 12 - hard last 2 reps
20lbs x 10 - hard last 2 reps
20lbs x 10 - hard last 2 reps
15lbs x15 - hard last 2

DB Prone Incline Row / DB Incline Chest Fly
20lbs x 12 / 10lbsx15
20x10/ 10lbs x 15
20x10 / 10x15

BB Pendlay Row / DB Incline Chest Press
50lbsx 12 / 20lbs x10 (very tough last 2 reps)
50x12/20x8
50x12/ 20x 8 (hard last 2 reps for both lifts)

Seated Cable Row / Push up
20lbsx15- light / 12x
27.5lbsx 10- mod heavy / 12x
27.5x10 / 12x

Hammer Iso lateral wide pulldown (seat #6)/ DB alt Biceps Curl
3x35lbs x 12 /3x 7.5lbsx12

Knee raise / dB hammer curl
3x20x / 3x7.5lbsx15

Shoulders and Triceps and skipping rope

Prone Rear Delt raise /45° hyper ext SS
2.5lbsx15 / 20x
3x5lbs x 12/3x20

BB Front Shoulder Press / 1 leg hip thrust SS
3x 40lbs x 10 /3x15@each

Standing DB side delt lateral raise / lying leg raise & butt lift
7.5lbsx 12 / 20x
7.5lbs x12 / 15x
7.5x12/20x

BB Close Grip Triceps Bench Press
40lbs x 15
40x12
40x12

BB lying Triceps Ext / donkey kick
3x20lbs x12 / 3x15@each

Bench Triceps Dips
Straight legs on floor: 20x
Straight Elevated legs: 12x
Straight elevated : 15x

16 min skipping interval style (1 min hard/ 3 min easy)

Glutes, Legs and KB Circuit Workout

BB Hip Thrust (4 risers)
95x 20 - warm up
115x15 - hold
125x10- hold
135x 10 - hold
95x30 - hold

BB Deadlift
95x8
95x10
95x10
75x15

BB Front Squat
3x65x 8
1x55x15

Bodyweight side lunges 1x20@each

KB Circuit
5 min on each workout/ workout combo (rest 2 min btwn each workout)

A) Sled Pull-Push Combo 130lb

B1) KB Floor Press 18lbx10
B2) push up 10x

C) 1 arm half snatch 18lbx10@each

D1) landmine twist 10@each
D2) sit ups 10x

E1) KB swing 35x15
E2) Stability Ball hamstring curl 15x


Butt Blaster / Leg Ext superset
3x30x15@each / 3x30x12

Chest, Back and Arms

Warm up:
5min light skipping
Rhomboids ex 2lbs x20@each
Hyper Ext 1x20x
BB Pendlay 2x45x12

Standing T Row Bar / butt blaster
2.5lbsx10 / 30lbsx15@each
5lbsx8 / 30lbs x12@each
5lbs x 8 / 30lbs x 12@each

DB prone incline row / dB Chest Fly
15lbsx12 / 10lbs x 12
15lbs x10 / 10lbs x 12
15lbs x 12 / 10lbs x 12

Med band assisted ovhand grip pull up
7 - 6 - 5-5

DB Incline Chest Press / X band lateral Walk
3x20lbsx8 / 3x30 total

BB Close Grip Triceps Bench Press / DB Hammer Curl Superset
3x35lbsx15/3x10lbsx12

10 min skipping on the turf

Glutes and Legs

BB Hip Thrust (hold 10 sec at top on last rep)/ standing hip abduct'n 30x @each
95lbsx 15 (5 risers) felt quad burn
95lbs x15 (4 risers) better burn on glutes
115lbs x12
135lbs x 10
135lbs x 10

BB Front Squat (below parallel) / side elbow plank lift 15@each
60lbs x10
60lbs x 10
60lbs x 8

DB One Leg RDL ( w holding a bench - hold single DB) / DB Reverse Lunge (hold 1 DB) Superset
3x30lbs x15@each / 3x20lbs x15@each

Note: For One Leg DB RDL, i saw one of Bret's video when he demonstrating doing DB One Leg RDL holding 1 heavy DB and have another hand holding a bench - he called it DB One Leg RDL with brace. That's what I did today. Not bad.

Leg Extension
3x30lbsx12

Shoulders and Arms

DB Prone Rear Delt Raise
5lbsx15
5lbsx15
5lbsx12
5lbs x15

BB Front Shoulder Press
30lbs x 12
40lbsx8 - hard last 2 reps
40lbsx8
40lbsx 10 ( did push press last 2 reps)

DB Lateral Side Delt Raise
3x5lbsx15

BB Close Grip Triceps Bench Press/DB Alt Curl Superset
30lbsx15 / 10lbs x12 @each
40lbsx12 / 10lbs x 12@each
40lbs x 12 / 10 lbs x 12@each

DB Seated Triceps Ext. / DB Hammer Curl Superset
10lbs x 15 / 10lbsx10
10lbs x 15 / 10lbs x10
10lbs x 15 / 10lbs x 10

10-15 mins skipping

Chest & Back

Overhand Grip negative Pull up practice (resting 30 sec)
5x1 reps

BB Pendlay Row / standing hip abduction 20x @each
45lbsx 15 warm up
4x50lbsx10

Prone Incline DB Row / incline db chest fly superset
4x15lbsx12/4x10lbsx12

T row bar / hammer iso incline press superset
25lbs x 8 / 22.5lbs x 10
25 lbs x 8 / 22.5lbs x 8
25lbs x 8 / 22.5lbs x 8
25lbs x 8 / 22.5lbs x 8


Seated Cable Row / push ups superset
4x20lbs (+ thin rubber thing?) x 12 /4x 12 reps

45° Hyper Ext'n
Bodyweight x 20
10lbs x 20
10lbs x 20
10lbs x 20

20 min HIIT spin bike

Heavy Glutes & Legs and Kettlebell Workout

Warm up:
3-5 minute spin bike
Clamshell with light band
Seated Band Hip Abduction
Walking Knee Hugs

BB Deadlift
75lbs x 15 warm up
85lbs x 12 warm up
95lbs x 10
95lbs x 10
95lbs x 10

BB Glute Bridge - hold 10 sec at top at last rep/ Standing Hip Abduction 20x @each
125lbs x 20
145lbs x15
155lbs x 12
165lbs x 10
170lbs x 10

BB Front Squat (below parallel)
60lbs x 10
65lbs x 8
65lbs x 8
60lbs x 10

KB Class (modified)
3 circuit
Push up (substituion for ring push up) 10x
Figure 8 to hold 20x
Double KB Sumo Deadlift (substitution for Sumo High Pull) 35lbsx20
1 arm snatch 18lbsx20@each
Kb Lunge variation (substitution for 1 Arm Overhead Squat)
Split squat 18lbs x 12@ each -1st round
Double Kb rev lunge 18lbsx12@each
Single Kb side lunges 18lbsx15@each
1 arm KB Row 22lbsx10@each

Hanging abs 2x15-20 reps

Finisher:
Butt Blaster 3x30lbsx15 @each
Leg Extension 3x30lbsx12 @each

Back, Arms & Light Glutes

Med green band assisted overhand grip pull up
6-4-5-5

X Band Side Walk 2x30reps total

Standing Wide Grip T Row Bar / butt blaster
2.5lbs x 10 / 30lbs x15@each
2.5lbs x 10 / 30lbs x 15@each ( right side moved down to 20lbs to finish off last 5 reps)
2.5lbs x 10 / 30lbs x 15@each

Cable Hip Abduction
3x15lbsx20 @each

Cable Hip Adduction
3x15lbs x20 @each

One Arm DB Row (no rest, just switching sides)
15lbsx 15@each
15lbs x 12 @each
15lbs x 10@ each

BB Close Grip Triceps bench Press / DB Hammer Curl superset
3x35lbsx15 / 3x8 lbsx12

Chest, Back, Shoulders and Arms Workout - Happy Halloween!

Reverse Body Rows (bent legs) / Push Ups Superset
4x15 / 4x10

One Arm DB Row
4x17.5lbs x15@each

DB Arnold Press / Seated Band hip abduction ( med band)
3x8lbsx15 / 3x30 reps

DB Lateral Side Delt Raise / Lateral Side band Walk (med band at ankle)
3x8lbsx 8 / 3x30 reps total

Chair Triceps Dips / DB Hammer Curls
3x15 / 3x8lbs x12

Glutes and Legs Workout

BB Hip Thrust (with 4 risers) / standing hip abdction 20x@each
95lbs x20 warm up
105lbs x 15 warm up
115lbs x 12
125lbs x 10
125lbs x 10
135lbs x 8

BB Front Squat
60lbs x 8 - ok weights!
65lbs x 6- heavy
65lbs x 6 - heavy

DB Sumo Deadlift
3x70lbs x 10

DB One Leg RDL (hold 2 DBs)/ DB Side Lunges (hold 1 DB goblet style) Superset
3x20lbs x15@each /
3x10lbs x 15@each

Leg Extension
3x30lbs x 12

High Knees Skipping HIIT and light glutes workout

Off from the gym but NOT OFF completely from a workout.

I have been slacking off on HIIT department so this morning I busted out 30 minute high knees skipping HIIT (1 minute max effort with 3 minute break - repeated 7-8 rounds).

Then I did various light glute workout: seated band hip abduction, standing leg hip abduction, clams, single leg hip thrust, glute march, band side walk, band forward walk etc.

Felt so good to do the skipping again, although my endurance might not be as good as before.

Chest and Back Workout

I like supersetting Chest and Back. Makes my upper body super pumped and I felt like I worked on a lot of big muscles at once. I got a little hiccup when trying to use 2 machines at once but in the end it was all good.

I chose to do Hammer Iso Lateral Incline Press in place of DB Incline Chest Press because I could go a bit heavier and since it's still close to the day after CN, might as well, right?

For DB Incline Chest Fly, i wish the gym has 12lb DB. 10 lbs is ok but a little bit too light already and I think for Incline Chest Fly, we can't really go too heavy, right? I still have to video this so you can take a look and see if I could actually use more weight. 15lbs was just too heavy and I couldn't even lower my arms down too far to get the stretch at my chest.

Overhand Negative Pull Up practice (assisted w leg) 3 sets of 2-3 reps

BB Pendlay Row / Hyper Ext 20x
45lbsx 12 (vid) warm up
50lbs x 10 - hard last 2 (vid)
50lbs x 10
55lbs x 8 hard last 2 (vid)
55lbsx 8

Prone DB Incline Row / DB Incline Chest Fly
15lbsx15/ 10lbs x 12 (felt light)
20lbs x 10 / 15 lbs x10 ( a bit heavy, couldn't go too low)
20lbs x 10 / 10lbs x 12 ( better ROM)
20lbs x10 / 10lbs x 12

T Row Bar / Hammer Iso Lateral Incline Press
3x25lbsx 10 / 3x22.5lbs x 10

Seated Cable Row / Push ups
4x20lbs x 12 / 4x10 reg push ups

Sunday Kettlebell Workout

Typically, Sunday is double workout day: weights and kettlebell. However, starting this week I'd like to do a different approach. Sunday will only be Kettlebell workout and if space and time permits, I might do HIIT with sled push or other type of high intensity cardio for no more than 15-20 minutes.

Today's Sunday Kettlebell Workout:

3 rounds circuit:
Kettlebell swing 44lbs x 20
Turkish Get Up 22lbs x 1 @each
One Arm Snatch 20 lbs x 10 @each
One Arm Clean & Jerk 20 lbs x 10 @each
Goblet squat (hold 2 kettlebells) 20 lbs x 10
Band assisted chin ups 10x

Then 10 sec off / 20 sec on for 8 rounds Battle Rope and Double KB cleans to finish off.

Glutes and Legs

BB Glute Bridge w 1 riser (hold 10 sec at last rep) / standing hip abduction 20x @each
95lbsx20 warm up
115lbsx 20 warm up vid
135lbsx 20- tough last 5 reps vid
145lbsx 15 - tough last 3 reps
155lbsx 10- tough last 2 reps
165lbsx 8- tough last 2 vid
170lbs x 6- butt pumped (vid)

BB Deadlift
95lbs x 10
100lbs x 10- keeping tensions all throughout
100lbs x 10

BB sumo deadlift practice
2x65lbsx10

BB Front Squat (below parallel)
60lbs x 7
60lbs x 6
60lbs x 6

PVC pipe back squat practice
2x?lbsx15

BB Split Squat
3x50lbsx 12@each

DB Side Step Up
2x15lbsx 15@each

Bodyweight Walking Lunges 40x

Very tired!!

Chest, Shoulders and Triceps

Prone Rear Delt Raise
3x5lbsx15

DB Incline Chest Fly / bicycle abs 30-40
4x10lbsx12

Hammer Iso Lateral Incline Press / knee hugs 30x
20lbsx12- ok weight
22.5lbsx 8
22.5lbsx 8- hard last 2 reps esp left arm
22.5lbsx 8

DB Arnold Press / plank knee tucks 30x
7.5lbs x 15- form practice
3x10lbsx 12- ok weights

Close Grip push up
3x10 (5 on floor/5 on bench)

BB Close Grip Triceps Bench Press
30x15
30lbs x 15 - tough set
30 lbs x 15- last 3 reps were tough

DB Lying Triceps Extension
7.5lbs x 12- triceps burn
7.5lbs x 10
7.5lbs x 10- right arm failed on last rep

Glutes & Legs

I had a great Glutes and Legs workout. I ran out of time towards the lunges so I had to refrain from Side Lunges and did Side Step Up as well.

My hammies and inner thighs are still sore and tight so it might be a good idea not doing any side lunges for a while.

BB Hip Thrust (hold 10 sec on last rep) / Standing hip abduction 20-30x@each
95lbsx 20 warm up
100lbsx 15 warm up
105 x 10
110 x 10
120 x 8
125 x 6

Note: I could do heavier hip thrust! My wild guess for my MAX 3 might be around 130-135lbs.

BB Front Squat
55lbsx 8- below parallel
60lbsx 7 - below parallel
60lbsx 6 - below parallel
60lbs x 7 (last rep almost failed) - below parallel

Note: I added 2.5 lbs weights for my Front Squat and still could get below parallel without butt wink!

BB Reverse Lunges / DB One Leg RDL superset (hold 2 DBs)
3x45lbsx12@each / 3x20lbs x12@each

Note: Reverse Lunges - I'm still working on the balance so I still need to tap on my way back from the reverse lunge instead of doing the knee kick. / One leg RDL - 20lbs is my new weights - working on balance

DB Side Step up (hold 2 DBs)
2x10lbsx 15@each

Note: I got very tired so had to use lighter weights and did higher reps

Leg Extension (cybex machine - seat #2/ #11)
3x30lbsx12- quad burn

Back & Biceps

Overhand grip pull up practice - partial reps & hang on the bar while contracting the muscles


BB Pendlay Row / plank & side knee tuck 20x
2x45lbsx10- warm up sets
4x50lbsx8- hard last 2 reps

Prone DB Row / hyper ext 20x
3x15lbsx15- focused on pulling from lats

Wide Grip T Row Bar (machine w chest pad)
20lbsx 10- isolated mov'ts solely on mid back
20lbs x 8
20lbs x 8

Seated Cable Row/knee hugs 20x
3x20lbsx 12

Hammer Iso Lateral Wide pulldown practice
25-30lbs

Underhand grip pull up practice
Very tough- need more practice

Alt DB Curls
3x10lbsx 12- hard last 2 reps

DB hammer curls
3x 7.5lbs x 10

Chest, Shoulders and Triceps

DB Incline Chest Flys / elbow plank leg lifts 20x
3x10lbsx12

DB Incline Chest Press / V up abs 20x
20lbsx 10- hard last 2 reps
20lbsx8
20lbsx8
20lbsx 10 - pushed last 2

BB Front Shoulder Press / knee hugs 20x
1x30lbsx 12- ok
3x40lbs x 10 ( did push press last 2)

DB Side delt lateral Raise
3x7.5lbsx 8

BB Close Grip Triceps press (hand distance about 2 thumbs apart (6")) / bicycle abs 40x
4x30lbsx15

BB lying overhead triceps ext. aka french press aka skull crusher / lying leg raise & butt lift 15x
4x20lbs x 12

Glutes & Legs & Circuit Training

BB Glute Bridge
115lbdx20- warm up
135lbsx15- warm up
145lbsx12
155lbsx 10
165lbsx10
170lbsx7

BB DeadLift
95lbsx10
100lbsx8
100lbsx8

BB Front Squat
3x55lbsx 8- a bit below parallel - first time did this and I was happy that I could do it without having butt wink at the bottom - at least that what I thought from watching my own video. I'll send the video to you for review.

BB Split Squat
45lbsx12@each
50lbsx10@each
50lbsx 10@each - I finally braved myself to add a little bit more weight

DB Walking Lunges (hold 2 DBs) - butt and quad killer!
2x15lbsx20

Circuit class
3-5 rounds
KB clean & jerk 20lbsx10@each
20 yard 135lbs sled push
10 push up
20 yard bear crawl
20 yard sprint
20 yard 135lbs sled push
KB swing 44lbsx20

Got 3 rounds in 22 mins

Butt Blaster
3x30lbsx15@each- felt butt burn

Back and Biceps

BB Pendlay Row / elbow plank & leg lift 20x
20lbs x15 warm up
30lbsx15 warm up
4x45lbsx10- focused pulling from lats not arms

Wide Grip T Row Bar
2.5lbsx 12
4x5lbsx 8- hard last 2 reps

Butt Blaster
3x30lbsx15@each - right leg struggled last 2-3 reps

Narrow Grip T Row Bar/ v up abs 15-20x
2.5lbsx10
3x5lbsx8 - hard last 2 reps

Med green band Assisted Overhand Grip Pullup (rest 1 min)
5-5- 5

Prone Incline DB Rows
15lbsx12
15lbsx 10- focused on pulling from lats
15lbsx10
15lbsx10- felt pulling from lats

One arm DB Row
4x15lbsx12@each- not much resting, just switching sides

Thin dk blue band Assisted Underhand Grip Pull Up practice
Not too good- could be muscles already fatigue!

Alt DB Curl/ knee hugs 20x
3x10lbsx10@each - felt tougher than usual- muscles could already fatigue from rows!- tough last 2 reps

DB Hammer Curl/ elbow plank side knee tucks 20x
3x8 lbsx10

Active Rest Week and Some Light Bodyweight Workout

This week is my active rest week since I realize I haven't taken time off from the gym and weights completely for about 6-8 months since I started in February this year.

Monday was a bad idea to do weights. I usually feel energetic after a workout that wasn't the case. It's been happening couple times lately and I refused to listen. Good thing nothing bad happened.

Anyway for the past 2 days, I've been doing mobility, foam rolling, some light band works with glutes and arms.

Today I tried to move around a bit by doing some light bodyweight workout.

Superset #1:
One Leg Hip Thrust / Reverse body rows (bent legs)
3x20 @each side / 3x15

Superset #2:
Air Squat / Push Up
3x20 / 3x10

Chest, Shoulders, Triceps and Spin bike

DB Incline Chest Flys (no 10lbs dB! 15lbs is too heavy for chest flys)
3x5lbsx15

DB Incline Chest Press
15lbsx15- not felt strong today
15lbsx 12
15lbsx12
15lbsx 12

BB Shoulder Press/ leg & butt lift abs 15x
30lbs x 12
30lbsx 12
30lbsx 12

DB Side Delt Raise / bicycle abs 30x
3x5lbs x 15

Close Grip BB Bench Press
4x30lbsx15

DB Seated Ovhead Triceps Ext
4x10lbsx15

15 mins steady spin bike

Glutes, Quads & KB Complex

BB Glute Bridge ( w aerobic step)
95lbsx20 warm up
115lbsx 15 warm up
135lbsx 10
145lbsx10 - hold 10 sec last rep
155lbsx8- hold 10 sec last rep
165lbsx 6- hold 10 sec last rep
170lbsx5- hold 10 sec last rep

BB Front Squat (rock bottom)
45lbsx 10- rock bottom squat
50lbsx8- rock bottom
50lbsx 10- rock bottom - hard last 2 but doable
50lbs x 10

Note: adductors & hammies are a bit tight so will be deload week for legs

KB Circuit (double complex)
6 rounds
KB double swing 25lbsx6
Kb double cleans 20lbsx6
Kb double push press 20lbsx6
Kb double snatch 20lbsx6
Kb double front squat 20lbsx6
Kb double bent over row 20lbsx6
Kb push up

Moved down to 18lbs after 2 rounds
About 25-30mins

Back

Wide Grip T Bar Row / Butt blaster
1x2.5lbsx12/30lbsx15@each
3x2.5lbsx10/30lbsx15@each

Narrow Grip T Bar Rpw / v up abs 15x
1x2.5lbsx10
2x2.5lbsx8- hard last 2 reps
2.5lbsx10

Prone Incline DB Rows
2x20lbsx10- might be a bit too heavy to get full ROM
2x15lbsx10- good weight to get full ROM

One arm DB Row
15lbsx15 @each - felt light but could feel pulling more from lats
3x20lbsx 10@each- felt a bit heavy but still felt lats pulling

Chest, Shoulders, Triceps

Warm up
YTWL
Rhomboids Ex
DB Prone Rear Delt Raise

DB Incline Chest Fly
10lbsx12 - praticing
3x10lbsx15 - focused on pushing from upper chest

Iso Incline Chest Press
2x5lbs x 12 (seat #9)
10lbsx 12 (seat#9)
3x15lbsx10 (seat#8)- felt more on upper chest) - hard on last 2 reps on last set

BB Front Shoulder Press
2x30lbsx10
30lbs x 12- really pushing it

DB side delt raise / lying leg raise & butt lift combo 15x
3 x 5lbsx 12

BB Close Grip Bench Press
3x 30lbsx 15

Bicycle abs 40x

BB Lying Overhead Tris Ext
20lbsx 15
20lbs x 12
20lbs x 12

Note: workout felt tougher today than usual. Might be lack of a deep sleep last night. Skipped Cable Glutes cuz legs felt pumped tight!

Glutes & Legs

BB Hip Thrust (4 risers) / standing hip abduction 20x@each
2x95lbsx15
3x100lbsx10-12- hold 5 sec on top at last rep

BB Squat /v up abs 20x
55lbsx 10 - hard last 2 reps
2x55lbsx 8 - hard last rep

DB Step Ups (4 risers)- hold 2 DBs on side
3x15lbsx15@each

DB side Lunges (hold 1 DB)
15lbsx15@each
2x15lbsx 12@each

Bicycle abs 60x

DB Walking lunges (hold 2 DBs)
1x15lbsx24

DB One Leg RDL (hold 2 DBs)/ Hyper Ext 15x
3x15lbsx15@each

Back & Biceps

BB Pendlay Row
30lbsx15- warm up
30lbsx12- practice reps
45lbsx 8- aggressive tempo with full ROM
45lbsx 10- hard last 2 reps
45lbsx8
45lbsx 8

One Arm DB Row
4x20lbsx8@each- focused on pulling from lats

Seated Cable Row
27.5lbsx 8 - heavy
27.5lbsx8- might be too heavy - form broke a little
20lbsx 10- ok weight
20lbsx 10- ok
20lbsx 10

Weighted Sit Up (hold 7.5lbs DB overhead)
3x7.5lbsx15

Overhand Grip Pull Up Iso Hold pratice- super hard!

Alt DB Biceps Curl
3x10lbsx10- burn last 2 reps

DB Hammer Curl
3x7.5x10

Standing Cable Hip Abduction
3x12.5lbsx15@each

Standing Cable Hip Adduction
3x12.5lbsx15@each

Standing Cable Straight Leg Back Raise
3x15.5lbsx15@each

Chest, Shoulders, Triceps and 20 minute steady state spin bike

Warm up:
YTWL
Rhomboids Ex 2.5lbsx15@each
Prone Rear Delt Raise 5lbsx15

DB Incline Chest Press (45 deg) / hyper ext 20x
3x20lbsx 10- felt heavy but doable

DB Incline Chest Fly (45 deg)
3x10lbsx 12- ok weight- focused pushing from chest

Note: palm facing each other

BB Front Shoulder Press
3x30lbsx 12- hard last 2 reps
Note: need to keep wrists in neutral posit'n

Standing DB side Delt Raise
3x5lbsx12

BB Close Grip Bench Press
3x30lbsx15- triceps burn not till last 2-3 reps

Seated DB Overhead Tris. Ext
3x10lbsx 15- triceps burn last 5 reps esp left arm

20 min steady state spin bike cardio

Glutes & Legs

BB Glute Bridge
95lbsx20- warm up
115lbsx 15 - mod weight
125lbsx 15
3x135lbsx12/3x20 @each standing hip abduction

BB Deadlift
95lbsx10- ok
3x100lbsx 8- good weight - no rounding back!- kept lats engaged!

BB Front Squat
55lbsx10
55lbsx8
55lbsx10

BB Split Squat
3x45lbsx12@each- right inner thigh felt tight today!

Butt blaster
3x30lbsx15@each

Standing Cable Hip abduction
3x25lbsx15@each

Standing Cable hip adduction
3x25lbsx15@each

Standing Cable Back Leg Raise
25lbsx15@each- felt light
2x35lbsx15@each

10min One Arm KB snatch (8kg)

Back & Biceps

T Row Bar Machine (wide grip)
No weightsx 15
3x5lbs plates x 8 - felt heavy/ hard last 2 reps

T Row Bar Machine (narrow grip)
2.5lbs plate x 8
2.5lbs x 10- hard last 2 reps
2.5lbs x 8- hard last 2 reps

One Arm DB Row
3x20lbsx10@each

Hyper Ext 3x20

Band Assisted Pull up (overhand grip. - resting 1 min
5 - 4 -3.5

Alt DB Biceps Curl
3x 10lbsx 10 @each

DB Hammer Curl
3x10lbsx 8- heavy last 2 reps

Chest, Shoulders, Triceps

Warm up:
DB retract
YTWL (w/ 2.5lbs)
Prone Rear Delt Raise 2x5lbsx15

BB Incline Chest Press (#5 hole)
40lbsx 10
40lbsx 10- hard last 2 reps
40lbsx 8- hard last 2

Note: need to keep neutral wrists

DB Incline Chest Fly (#5 hole)
3x10lbsx12

BB Front Shoulder Press
3x40lbsx8- heavy/ hard last 2

Standing DB Side Delt Raise
1x5lbsx15 - burn last 2-3 reps
2x5lbsx12

BB Close Grip Bench Press
30lbsx15- felt light
2x40lbsx12- good weight- hard last 2 reps

Note: keeping wrists in neutral posit'n

BB Lying Overhead Triceps Ext.
20lbsx15
20lbsx 12
20lbsx 12

Chin up Iso Hold
3 sets (15-20 sec) rest 1 min

Glutes & Legs

Feet & Shoulders Elevated Hip Thrust / standing hip abduction 20x@each
15lbs plates x15- felt light
3x25lbs platex15- mod weight

Feet & Shoulders Elevated Single Leg Hip Thrust (1 riser on feet/4 risers on shoulders)
5lbs x 12@each- felt burn on quads/hammies instead glutes
3xBodyweightx12@each- better butt burn

Bodyweight One Leg Deadlift
3x12@each- right side need more balance

One Leg RDL (1 plate)
3x25lbsx15@each- standing right leg had more balance

Step Up (hold 1 plate)- 6 risers- shot rest only switching sides
3x25lbsx15@each

DB Side Lunges (hold 1 plate)- short rest only switching sides
3x10lbsx15@each

Leg Extension (B setting/ S for leg/8 for seat)
3x20lbsx15

Back & Light Glutes

BB Pendlay Row
45lbsx12- hard last 2 reps
45lbsx10- hard last 2 reps
45lbsx 10-

Seated Cable Row / V up abs 15x
20lbsx12- felt a bit light
27.5lbsx8
27.5lbsx8

One Arm DB Row
2x20lbsx10
20lbsx8- hard set esp on left

Chin up Iso Hold/ practice
3 sets (about 15-20sec hold)

Standing Cable Hip abduction
3x14lbsx15@each

Standing Cable Hip Adduction
3x10lbsx15@each

Standing Cable Straight Leg Back Raise
3x15.5lbsx15@each

Chest, Shoulders & Triceps & 20 min HIIT spin bike

Warm up:
YTWL
Rhomboids Ex 2.5lbsx15@each
Prone Rear Delt Raise 5lbsx15

BB Incline Chest Press (45 deg)
15lbsx15- warm up
3x20lbsx 8 - felt heavy but doable

BB Incline Chest Fly (45 deg)
10lbsx 15- praticing mov'ts
10lbsx 12- ok weight/ felt light not much tension on chest?
10lbsx 12

Note: palm facing each other or palm facing fwd and should done Incline Chest Flys prior Incline DB Chest Press

BB Front Shoulder Press
3x40lbsx 8- heavy but doable

Note: need to keep wrists in neutral posit'n

DB side Delt Raise
1x5lbsx15
2x5lbsx12

BB Close Grip Bench Press
3x40lbsx12- hard last 2 reps

BB Lying Overhead Triceps Ext.
20lbsx15
20lbsx 12- hard last 2
20lbsx15- hard last 3 reps- triceps shaking!

20 min HIIT spin bike

Glutes & Legs & Kettlebell

BB Glute Bridge
135lbsx12 - butt burn

BB Deadlift
95lbsx10
100lbsx6 - not sure form ok so moved back down on next set
95lbsx8

BB Front Squat
3x55lbsx10- toes slightly pointed out- felt more natural than all straight front

BB Split Squat
45lbsx12@each- quad burn
45lbsx12@each
45lbsx 12@each - tighted butt to get more force - quad & bit butt burn

Butt Blaster
3x30lbsx15@each

KB class
Windmill 3x22lbsx3@each
Hand to hand Swing 2x30lbsx15@each

15 min AMRAP
Double Half snatch 20lbsx10
Renegade Row 22lbsx5@each
One arm clean & jerk 22lbsx5@each

Got 5 rounds

Sled push 3x185lbsx20 yards (2-3 min rest)

Back & Biceps

BB Pendlay Row
45lbsx 12
3x50lbsx8- felt heavy & focused on getting full ROM

Bent Over Row w the Machine (wide grip)
2x10lbsx10 - focused pulling from lats
10lbsx8- hard last2

One Arm DB Row
3x20lbsx10@each

Band Assisted Pull Up (ovhand grip) w thin dk blue band- resting 1 min
5reps- 4- 4

Alt DB Biceps Curls
10lbsx12
10lbsx10
10lbsx10

DB Hammer Curl
10lbsx10- hard last 2 reps
10lbsx10
10lbsx 8

Bodyweight Legs Workout

Shoulder & Feet Elevated One Leg Hip Thrust (shoulders on 4 risers & legs on 1 riser)- rest pause method - booty burn!
3x20

One Leg Shoulder & Feet Elevated Hip Thrust (shoulders on 4 risers & legs on 1 riser)- rest pause method
3x15@each- resting 10 sec per set

Note: butt burn for entire time, except felt a bit on quads at end of 3 reps

Bodyweight Squat (feet fwd shoulder width apart)
3x10-12 - focused keeping knees outward- below parallel squat - need to do more!!

Bulgarian Split Squats (4 risers)
12x @each
10x@each
12x@each

Note: elevated foot on toes instead whole foot planted - can't balance w foot planted

Side step up (6 risers)
3x15@ each - rest 10-20 sec per set

Bodyweight One Leg RDL (positioning into Warrior 3 yoga)
3x15x@each - standing right leg had more balance

Standing Cable Hip Abduction
3x14lbsx15@each

Standing Cable Hip Adduction
3x10lbsx15@each

Standing Cable Straight Back Leg Raise
3x15.5lbsx15@each

Glutes & Legs

BB Hip Thrust -4 risers
45lbsx20 warm up
65lbsx 20 warm up
3x95lbsx12
100lbsx10
100lbsx8

Bodyweight Skater Squat (- just above parallel- right side had no balance)
3x10@each

DB One Leg RDL
25lbs x 12@ each
25lbsx 10@each
25lbsx10@each

Bodyweight Bulgarian Split Squat (4 risers)
3x12@each - burn on hip flexor & quads, not much on butt ( elevated foot resting on toes instead entire foot)

Cable hip abduction
3x14lbsx15@each

Cable hip adduction
3x10.5lbs x15@each

Back & Biceps

BB Pendlay Row / Hyper Ext 20x (used 5 lbs plate for 2 sets)
3x40lbsx12 - no racking the bar on way down cuz no squat rack available

One Arm DB Row (no rest/switching sides only)
20lbsx12- ok weight
3x25lbsx8- tough weight esp for right arm to get full ROM - focused pulling elbow back & keeping shoulders down

Seated Cable Row
20lbsx 12
20lbs x 10
20lbsx 10
20lbsx10

V- up abs: 3x15 ( core was sore!)

Chin up practice - could do partial unassisted chin ups

Alt DB Curls
10lbsx 12 @each
2x10lbsx10 @each

DB Hammer Curl
10lbsx 10- tough last 2
10lbsx 8
7.5lbsx10

DB side curl
3x7.5lbsx10@each

Chest, Shoulders, Triceps + KB

DB Incline Chest Press
15lbsx 15 warm up
3x20lbsx10- felt good- weights manageable to keep good form

BB Front Shoulder Press / lying leg lift& butt lift 15x
3x35lbsx10- good weight

DB Pron Rear Delt Raise / leg extension
3x5lbsx12/ 3x30lbsx10 - burn by last 2 reps

Close Grip BB Bench Press
3x40lbsx12 - good weight

Seated DB Ovhead Tris Ext
10lbsx15- felt too light
3x12lbsx12- good weight for triceps pump last 2-3 reps

DB Skull Crusher (one arm)
3x5lbsx15@ each - no rest just switching sides

Cable Hip Abduction
3x20lbsx15@each

Cable Hip Adduction
3x20lbsx15@each

KB class
3 circuit
1 arm swing 10x35lbs @each
1 arm clean 10x22lbs @each
1 arm jerk 10x22lbs @each
1 arm snatch 10x 18lbs @each
One leg RDL 5-8x 35lbs @each
Chin up - max rep -4-5 reps w thin band

Glutes & Legs Workout

BB Glute Bridge
95x20 warm up
115x20 warm up
125x15 - felt light
3x135lbsx12- rest pause method (NEW weight YAY!)

BB Deadlift
95lbsx10
100lbsx8 (NEW weights YAY!)
100lbsx8

BB Front Squat
55lbsx12- ok weight
60lbsx10- hard last 2 (NEW weight YAY!)
60lbsx10- hard last 2

BB Bulgarian Split Squat (off 12" box)
20lbsx12 @each tried to balance
3x25lbsx12@each

I had to use the light BB (about 20lbs by itself) for this BB Bulgarian Split Squat. Not sure if I'm ready for 45lbs BB. I am still not balance enough doing Bulgarian Split squat, even with my own bodyweight. Let me know your thoughts.

HIIT sled push-7 rounds (160lbs first 3 rounds, 135lbs for the rest of the rounds)
(17 mins total) 2-3 min rest/45sec-1min effort)

Butt Blaster 3x30lbsx15@each

Leg Extensions - I tried to do a couple reps but I didn't feel like I did it right so abandoned it altogether. I might be too tired already.

Back, Biceps & Light Glutes

BB Pendlay Row
4x45lbsx12- hard last 2-4 reps

One Arm DB Row
3x25lbsx10

Hyper Ext 3x20

Seated Cable Row / V Up Abs 15x
20lbsx12- felt light
3x27.5lbsx 8 - heavy

DB Alt Biceps Curl
3x10lbsx10@each- tough last 2reps

DB Hammer Curl (I used this video as guidance)
3x10lbsx8 - hard last 2

DB Side curl (video reference from here - this guy has quite good tutorial videos, including how to use a machine! I think you sent me one of his demo on Triceps Ext before)
3x5lbsx10@each - right biceps felt more burn than left? -I am not sure the exact name of this move so I just copied his term.

Standing Cable Hip Abduction
3x15.5lbsx15@each

Standing Cable Back Leg Raise
3x15.5lbsx15@each

Standing Cable Hip Adduction
3x12.5lbsx15@each

Chest, Shoulders, Triceps & Standing Cable Glutes

DB Incline Press / V up abs 15x
1x15lbsx 15- warm up
3x20lbsx10- tough last 2- powered thru all reps

Standing DB One Arm Front Shoulder Press
3x15lbsx8@each - left arm felt weak so could only did 8 reps

5lbs plate Prone Rear Delt Raise
3x5lbsx12 - minimal rest

BB Close Grip Bench Press
3x40lbsx12- felt heavy / last 2 were tough - felt tris pumped

One Arm DB Lying Ovhead Trisceps Ext
3x5lbsx15 @each - tris burn & pumped esp last 5

Bodyweight Bench Triceps Dips (feet elevated)
3x12

Standing Cable straight leg back raise
12.5lbsx15@each-light
14lbsx15@each
15.5lbsx15@each- good weight

Standing Cable Hip Abduction
3x15.5lbsx15@each

Standing cable Hip Adduction
3x12.5lbsx15@each - adductor burn & pumped!

Glutes & Legs Workout

BB Hip Thrust (rest pause method)
1x95lbs x 15 - warm up
3x95lbsx12 (short rest-15-20secs)

Rest/Pause method per Bret's instruction video- minute 13:23


Standing Hip Abduction
3x20@each

DB Squat/ DB One Leg RDL (hold 2 DBs)
15lbsx15/15lbsx12 @each
15lbsx15/15lbsx15 @each
15lbsx15/15lbsx12 @each

DB Step Up (hold 2 DBs)
15lbsx15@each (5 risers)
15lbsx12@each (6 risers) - better burn on quads & side glutes
12@each (6 risers)
10@each (6 risers)

Hyper Ext 3x20

Back, Biceps, Core & 20 minute steady state spin bike cardio

BB Pendlay Row
4x45lbsx12- hard last 2 to get full ROM

Front elbow plank w leg lift 3x15@each

One Arm DB Row (no rest just switching sides)
1x20lbsx12@each
2x20lbsx10@each

Seated Cable Row / front plank w knee tucks 15x@each
4x20lbsx12- hard last 2 reps

Hanging Knee Raise (overhand grip)
3x15 (contracting lats & pull using core not momentum)

DB Alt. Biceps Curl
10lbsx12 @each
10lbsx10@each - tough last 2
10lbs x10@each

20 min Steady state cardio on spin bike

My legs and calves were a bit tight this morning so I decided to do some steady state cardio on the spin bike. It made it feel a bit better. Usually I am not a fan doing a steady state cardio on a machine but today I just felt like doing it.

Chest, Shoulders, Triceps, Light Glutes & KB class

DB Incline Press / v up abs 20x superset
1x15lbs x 15- warm up
3x20lbsx10- good weight

BB front shoulder press / Hyper ext. 20x superset
3x30lbsx12- powered up entire reps

DB Prone Rear Delt Raise
3x5lbsx12

BB Close Grip Bench Press (minimal resting)
1x30lbsx15- too light
3x35lbsx15- good weight

EZ Curl Bar Lying Ovhead Tris. Ext (minimal resting)
1x15lbsx15- too light
3x20lbsx15- ok but right tris felt more burn while left didnt- imbalances?

Butt Blaster (no resting just switching sides)
3x30lbsx15 @ each - super butt burn by last 3- powered thru kicking & little pause on top

Standing Cable Hip Abduction
3x20lbsx15 @each - good weight

Standing Cable Hip Adduction
3x15lbsx15@each

KB Class
1 arm press 5x 22lbsx 5 @each
15 min AMRAP
KB Swing 15x44lbs
OH squat 8x20lbsx8 @each
1 arm clean & jerk 8x22lbsx8@each

Got: 3.3 rounds

Battle rope 3x45sec (15sec jump jack/15sec rope slam/15sec waves)

Glutes, Legs & HIIT sled push

BB Glute Bridge / Standing Hip Abduction 20x @each
95lbs x 20 - warm up
115lbs x 15 - warm up
4x125lbsx15- feet need to be closer to feel more on glutes

BB Deadlift
95lbs x 10- focused on keeping arch back - felt heavy
95lbs x10
95lbsx8

BB Front Squat
3x55lbs x10- hard last 2 reps

BB Split Squats
2x45lbsx12@each- right side felt hard (right leg on rear side)
45lbsx10@each - had to reduce reps to make sure right side could keep up

HIIT (sled push) (40 yards - 5 rounds) -abt45-49 sec per round/ resting abt 1 min)
3x 160lbs x 40 yards
2x 135lbs x 40 yards

Back & Light Glutes

BB Pendlay Row - focused on shorter rest & a bit more aggressive tempo
45lbs x 10
50lbs x 8
50lbs x 8
50lbs x 8

One Arm DB Row (no rest just switching sides)
20lbs x 15 @each
3x25lbs x 10@each - tough last 2

Hyper Ext: 3x15- felt burn on upper butt

Seated Cable Row (shorter rest, more aggressive tempo)
20lbs x 12
20lbs x 10 hard last 2
20lbs x 8 hard last 2

Standing Cable Hip Abduction
3x15lbsx15 @each - no rest just switching sides

Standing Cable Hip Adduction
3x10.5lbs x15 @each

Standing Cable Back Leg Raise
14lbs x 15@each - felt light
3x15.5lbs x15@each - good weights

Close Grip Chin Up practice (resting 45sec-1 min)
4-3-3-3

Hanging Knee Raise (rest 45sec-1min)
3x12

Chest, Triceps & Core

DB Incline Press / V up abs 15x
3x20lbs x 10 -tough last 2

DB Prone Rear Delt Raise / plank w leg lift 15x @each
5lbs x 15
5lbs x 12
5lbs x 12

Close Grip Bench Press / rev crunch 15x
3x20lbs x 20 - light weight

BB lying Ovhead Tris Ext. / bicycle abs 30x
3x20lbs x 12 - tough last 2 reps

Push ups (resting 45sec-1 min)
10 - 10 (8 on toes/ 2 elevated on bench). - 10 ( 7 on toes/ 3 elevated on bench)

Stability ball roll outs 3x12

Hanging knee raise (resting 30-40sec) 3x12

Glutes & Legs & Core

Weighted One Leg Hip Thrust w 3 risers / Standing Hip Abduction 20x @each
10lbs plate x 15@each- ok weight
15lbs plates x 12@each - tried to push from glutes
20lbs plates x 12@each - tough last 2
20lbs plates x 12@each

DB Squat (hold 2 DBs on side) / BB One Leg RDL superset
20lbs x 12 / 30lbs x 12 @each
20lbs x 12 / 30lbs x 12@each
20lbs x 13 / 30lbs x15@each

DB Side Lunges (hold 1 DB)
15lbs x 15 @each - tough last 3/ might need to stick to 12?
15lbs x 12 @each - better set
15lbs x 12@each

Bodyweight Bulgarian Split Squat (foot on bench)
2x10 @each - right side felt weaker
1x12 @each- better set

Close Grip Pull up practice / hanging knee raise (resting 1 min)
5x / 12x
3x / 10x
4x/ 12x

Back & Light Glutes

BB Pendlay Row / V up abs 15x
45lbs x 12- hard last 2
45lbs x10- hard last 2
45lbs x 12- hard last 2

DB One Arm Row (no rest just switching sides) focused on aggressive tempo
20lbs x 12 @each
2x20lbs x 10@each - tough last 2

Seated Cable Row / straight leg bicycle 15x@each
2x20lbsx12
1x20lbsx10

Standing Cable Hip Abduction
3x12.5lbsx15@each

Hanging Knee Raise (rest 1 min)
15x-10x-10x

Standing Cable hip adduction
3x10.5lbsx15@each

Standing Cable back leg raise
1x12.5lbsx 15@each - felt too light
2x14lbsx15@each- good weights

Chest, Shoulders, Triceps & HIIT

I felt super good today, even could power thru the HIIT!

For the Incline DB Press, I watched a video said that to set the incline to the lowest one so it will work more on the chest than shoulders. it actually worked quite well. I even pushed up to 12 reps on my last set!

DB Incline Press /V up Abs 15x
20lbs x 10 - good set
20lbs x 10 - hard last 2
20lbs x 12 - hard last 2

BB standing shoulder press / reverse crunch 15x
3x30lbs x 12 - powered thru entire reps

Prone Rear Delt Raise / hyper ext 20x
3x5lbs x12 - tough last 2 to get full ROM

BB Close Grip Bench Press / fire hydrant 15x @each
3x30lbs x 15 - aggressive tempo

DB lying ovhead tris ext (hold db w 2 hands) - keeping db behind head entire time
3x10lbs x15 - tris burn

HIIT spin bike
2 min break until min 15 (started min 2)
3 min break for the rest intv (started min 18)
2 min break at last intv
Total: 9 rounds

Glutes, Legs and KB class

BB Glute Bridge / standing hip abduction 20x @each
115lbs x 15
3x125lbs x12

BB deadlift
95lbs x 10
95lbs x 8
100lbs x 6

BB front squat
3x 55lbs x 10 - hard last 2

BB Split Squat
45lbs x 12 @each
45lbs x15@each- tough last 3
45lbs x 12@each - tough last 3 esp on weaker side

Butt Blaster
3x30lbs x15 @each

KB Class
20 min AMRAP
TGU 1x @each
Goblet squat 10x
1 arm jerk 8 @each
KB swing 10x

Got 4 rounds
2 rounds 20lbs for upper/40lbs squat (hold 2 20lbs KB) / 44lbs swing
2 rounds 22lbs for upper

Back & Light Glutes

BB Pendlay Row / v up abs 20x
1x45lbs x 15
3x45lbs x 12

One arm DB Row (no rest just switching sides)
1x20lbs x 15 @each -practice moves
3x20lbs x 12@each -hard last 2 reps

Butt Blaster
3x30lbsx15 @each - butt burn last 3-5

Assisted Pull up- resting 1 min
8 - med thin band
5 - thin band
4.5- thin band

Hyper Ext. /push ups
20x / 10x
20x / 8x - hard last 2
20x / 8x- hard last 2

Chest, Shoulders,Triceps & Light Glutes

Gosh it's been SUPER HOT and HUMID down here. I don't usually turn on AC but I had to for the past couple days at night just to cool down the bedroom or else I can't sleep. My sleep hasn't been great lately anyway but good thing it didn't impair me that much.

DB Incline Press / V up Abs 20x
20lbs x 10- hard last 2
20lbs x 8-hard last 2
20lbs x 10- tough last 2

BB standing front shoulder press/ hyper ext 20x
3x 30lbs x12- focused on explosive movts

DB Prone Rear Delt Raise /RKC plank hold as long as capable of
3x 5lbs x12

BB Close Grip Bench Press / abs straight leg butt lift 15x
3x30lbs x15

BB Lying Ovhead Tris Ext. / bicycle abs 30x
3x20lbsx15- tough last 2-5 reps

Standing Cable hip abduction
3x12.5lbsx15@each

StandingCable hip adduction
3x10.5lbsx15 @each

Glutes & Legs Workout

Today I did most big lifts that I didn't get to do on Sunday. Boy today's workout felt super hard for some reason. It could be because I'm already on the 4th day without any carbs. Plus in the middle, I felt stomach discomfort. Not to mention I had quite poor sleep last night because it was so darn hot and humid. I woke up a couple times because it felt super stuffy and no breeze at all. However, despite all of those, in the end I powered thru the entire workout!


BB Glute Bridge / standing hip abduction 20x@ each
2x95lbs x20 - warm up set
3x115 lbs x15 - rough last 3 reps

BB deadlift
85lbs x 10- light
95lbs x8- mod heavy/ checked form making sure arched back
95lbs x 10- ok

BB Front Squats / v up abs 20x
55lbs x 10
55lbs x10- tough last 2-3 reps
55lbs x10

BB Split Squats
45lbs x 12 @each - stepping back left leg had more balance - felt burn on glutes of the rear leg
45lbs x 12 @each
45lbsx 12@each

Well everything felt tough today!

Back & LIght Glutes Workout

BB Pendlay Row / V up abs 20x
45lbs x 15 - got full ROM entire reps
3x45lbs x 12- only managed to 12 - last 2 were tough to get full ROM

DB One Arm Row
25lbs x 12 @each
25lbs x 10 @each
25lbs x 10@each - last 2 were tough,didn't get full ROM

I think I'll stick to 25lbs for now and will record another video when I'm doing it again.

*No rest, only switching sides

Seated Cable Row / weighted sit up 10x (11lbs med ball- no weight on last set)
3x 20lbs x 12 - kept shoulders down & pull from lats - no rounding shoulders

Question: 20lbs is the weight on each side so total weight is actually 40lbs. Should I write it as 20lbs or 40lbs?

Standing Cable Hip Adduction
3x10.5lbs x15@each

Standing Cable leg back raise
3x12.5lbs x15@each - powered thru all sets

Pull up practice - resting 1 min
4 - 3.5 - 3

Chest, Shoulders & Triceps

DB Incline Press / Butt Blaster superset
15lbs x 15 - warm up set ok weights
20lbs x 8 - felt hard / 30lbs x 15@each
20lbs x 8 - rough last 2 / 30lbs x15@each
20lbs x 10 - rough last 2 / 30lbs x 15@each

BB Standing Front Shoulder Press / ab splitter 10x
30lbs x 15
35lbs x 12- tough last 2
35lbs x 12 - tough last 2
35lbs x 12 - tough last 2

DB Prone Rear Delt Raise / Clamshell
3x 5lbsx12 / 3x15 @each

BB Close Grip bench Press / reverse crunch 12x
2x30lbs x 15 - weight felt light
3x35lbs x 15 - good weight - felt triceps burn last 5

EZ Curl Bar Lying Ovhead Triceps Ext / weighted sit ups
3x 15lbs x 15 - focused on keeping elbows in / 3 x 10 lbs x 12

Glutes & Legs Workout with some improvisation at hotel gym

No squat rack so can't do BB deadlift nor front squats! Improvised a bit. Bike was being used & i dislike using treadmill & elliptical so will save HIIT cardio tomorrow at KB gym! Will write about vegas on my blog after i got back :)

BB Glute Bridge
95lbs x 20 warm up
105lbs x 20 warm up
125lbs x 15 x 3

DB Squats / DB One Leg RDL superset
20lbs x 15 x 3 / 15lbs x 15 x 3 @each

DB Step ups
15lbs x 12 x 3 @each leg - tough sets

Back & Arms & Core Workout

EZ Curl Bar Pendlay Row/ ab Splitter 10x
35lbs x 15 x 2 - warm up set
45lbs x 15 - partial range last 5
45lbs x 15
45lbs x 15

One arm DB Row (no rest only switching sides)
20lbs x 15 x 3 @ each - tried to pull from lats & got full ROM
25lbs x 10 x 1 @each

Weighted Sit ups: 10lbs x 10 x 3

EZ Curl Bar Close Grip Bench Press / reverse crunch 15x
30lbs x 15 x 3

EZ Curl Bar Lying Ovhead Triceps Ext. / side lying hip abduction 15x @each
15lbs x 15 x 3

Pull up practice 1-2 reps x 5

DB Alt Biceps Curls
10lbs x 12 @ each
10lbs x 10 @each - hard last 2
10lbs x 10@each -hard last 2

Front plank hold: 3 min

Side plank hold: 1 min @each side

Chest & Shoulders, Triceps & Light Glutes

Yay, it's Thursday!

DB Incline Press /active rest: Ab Splitter 10x
15lbs x 15 x 2 - warm up - focused on pushing from chest
20lbs x 10 - pushed last 2
20lbs x 10
20lbs x 10

BB front Shoulder Press / reverse crunch 15x
30lbs x 15
30lbs x 12- last 2 were tough
30lbs x 12- last 2 were tough

DB Prone Rear Delt / side lying hip abduction 15x@each
5lbs x 12x3

Close Grip Bench Press / hyper ext 15x
30lbs x 15 x 3

BB Ovhead Triceps Ext
20lbs x 15
20lbs x 12- hard last 3
20lbs x 12- hard last 2

Standing Cable Hip Abduction
12.5lbs x 15 x 3 @each - good weights / will stick to this for a while

Standing Cable Straight Leg Back Raise
12.5lbs x 15 @each - too light
14lbs x 15@each - good weights

Standing Cable Hip Adduction
9lbs x 15@ each - felt light
10.5lbs x 15x 2 @each - mod weights- felt inner thigh burn

Glutes & Legs Workout

I had a great Glutes and Legs Workout. Didn't get to do Standing Cables so hopefully I can squeeze that tomorrow!

Warm up:
Donkey kick x 20 @each
One leg elevated shoulder & leg hip thrust x 15 @each
Hip thrust x 45lbs x 20

BB Hip Thrust (with 4 risers)
95lbs x 12 x1
95lbs x 15 x 2 - last 3 got butt burn
95lbs x 12x 1 - ok

Weighted sit ups (hold plate above chest) - like the video I sent you yesterday.
10lbs plate x 15 x 3

DB Squats / reverse crunch 15x
15lbs x 12 x 3 - hold both DBs on shoulder - arms can't hold db too long

DB One Leg RDL (w 2DBs)
15lbs x 15 x 3 @each - hold both DB on sides - standing left leg had more balance

DB Step Ups (hold 2 DBs on sides)
15lbs x 12 x1 @each- right leg had trouble balancing
15lbs x 15 x 1 @each - good set
15lbs x 15 x 1 @each - right leg lost balance by 12th rep

Back Workout & Light Glutes

With the ones supersetted with abs, I pretty much moved from one to another, almost non stop. For single Arm DB Row, resting was only switching sides.

Pendlay row was quite tough to get full extensions and pulling solely from my lats, not arms.

BB Pendlay Row / Hyper Ext 15x
45lbs x 15 x 3 - hard last 5 reps

DB One arm row (rest only switching sides)
20lbs x 15 x1 @ each
20lbs x 12x 1@ each
25lbs x 10x1 @each

Seated Cable Row / Ab Splitter 10x
20lbs x 15x1
20lbs x 12 x1
20lbs x 10 x 1

Standing Cable Hip Abduction / chin up practice 2-4x
14lbs x 15 x 3@each

Standing Cable Hip Adduction
9lbs x 15 x 3 @each

Standing cable leg back raise
10.5lbs x 15 x 1 @each - too light
12.5lbs x 15 x 2@each - good weights

Chest, Shoulders, Triceps, spin bike HIIT & Standing Cable

This AM I powered thru to my entire workout. Supersetting each workout as indicated below, so very minimal rest. HIIT spin bike was quite challenging today for some reason. I only managed to do 20 minutes so I could at least do 1 Standing Cable works. I didn't do any cables last week at all because of the time constraint.

DB Incline Press / Ab splitter 10x
15lbs x 15 - warm up set
20lbs x 10
20lbs x 10- paused a bit by 8th- finished last 2 in singles
20lbs x 10 - same as 2nd set

Standing BB Front Shoulder Press / Hyper Ext x 20
30lbs x 15 x 1
30lbs x 12 x 2 - hard last 2 - powered thru all reps w more intensity on way up

Prone Rear Delt Raise / front plank hold 30-40 sec
5lbs x 12 x 3

Close Grip Bench Press / bicycle abs 40x
30lbs x 15 x 3

DB lying Ovhead Triceps Ext
10lbs x 15 x 3 - tough last 5- focused on keeping elbows in & isolate movt on triceps

20 min HIIT spin bike

Standing Cable hip abduction
14lbs x 15 x 2@ each
14lbs x 12x1 @each

Glutes & Legs Workout + KB Class

I had a great Glutes and Legs workout today, finished off with HIIT KB class. Today's KB class was quite intense, lots of superset and in the end I had to do Sled Pull and Push for entire 5 minutes - altering with my partner. I think I got 4 sets of those.

Btw I managed to record some videos today for some of the moves below:

BB Glute Bridge
95lbs x20x2- warm up
115lbs x 15
125lbs x15 - hard last 5 - focused on getting up to a full extensions
135lbs x15- tough last 5

BB Deadlift
95lbs x 10 - ok
100lbs x 10 - tough last 3-4 reps
100lbs x 8 - started getting tough by 7th, pushed to 8. Might able to do 2 more but will be very tough.

BB Front squat 55lbs x 12- hard last 2 55lbs x 10- hard last 2 55lbs x 10- hard last 2

BB Split Squat 45lbs x 12 @each - left lost balance by 9th rep 45lbs x 12@each - right lost balance by 8th rep 45lbs x 12@each- made both sides w/o losing balance!

Butt Blaster 30lbs x 15 x3 @each - powered thru on way up & slow in way down I adjusted my positioning so I was a bit more forward than before and took your cue to power up when kicking out then came down slowly. Rinse and repeat.

KB class 5 min Superset #1: Ring Push Ups 10x (modified with reg push ups in between) KB Floor Press 10 x (used a pair of 15 lbs KB) Workout #2: 5 min One Arm Snatch (used 18lbs competition bell) 5 min Superset #3: Landmine Twist 10x @each side (45 lbs bar) Sit Ups 10x 5 min Superset #4: KB Goblet Squats 8x (used a pair of 20lbs KB) KB Deadlift 8x (used 70lbs KB) 5 min Superset #5: Sled Pull and Push Combo: 145 lbs (alternate with a partner)

Back & Light Glutes

BB Pendlay Row
45lbs x 15 x4 focused pulling from lats

Active rest: Ab Splitter 10x3

One Arm DB Row
20lbs x 15 x 3 @each side - focused pulling from lats/back- rest only switching sides

Butt Blaster
20lbs x 15x 3 @each - adjusted positioning- rested lower abs on pad - got better butt burn!

Assisted Pull Up (w med band)
8-6-6

Hyper Extensions
15x3

Chest, Shoulders & Triceps

DB Incline Press
2x15lbsx15- warm up
20lbs x 8 - tough
20lbs x 10-very tough last 2
20lbs x 8 - tough last 1

Active rest: Ab splitter 7-10x

BB Front Shoulder Press
30lbs x 15- pushed last 3
30lbs x 12- tough last 2
30lbs x 12- tough last 2

Active rest: Hyper Ext 20x

DB Prone Rear Delt Raise
3x5lbs x15 - tough last 3

Active rest: 1 min front plank hold

Close Grip BB bench Press
3x30lbs x 15

Active rest: side plank hold x40sec @each

BB lying ovhead triceps ext
20lbs x 15- tough last 5- focused keeping elbows in
20lbs x 12- tough set
20lbs x 12- tough

Active rest: V abs hold -30secs

Glutes & Legs Workout

Wednesday is my favorite day because it's the peak of the week and that means weekend is just around the corner! :)

I am so happy I could hoard that squat rack for the entire time - yes bad me but I don't care! GLutes and Legs days are always my favorite and it always excite me after the workout, I feel my glutes are pumped and has that tightness feel to it.

BB Glute Bridge
95lbs x20 warm up
105lbs x 20 warm up
125lbs x 15
125lbs x 15
125lbs x 15 - tough last 3
135lbs x 10- I finally braved myself to use the big plates! Holy it actually feels LIGTHER than the smaller plates? It could be because the bar isn't just sitting directly on my pelvis the entire time since 45lbs plates have bigger diameter. Thoughts? I think I might be ready for 135lbs BB Glute Bridge.

Active rest: Ab Splitter 10x (one of Z ab moves combo - 3 abs move count as 1 rep)

BB Hip Thrust
95lbs x 15- ok- felt a bit burn in inner thighs?
95lbs x 10 - felt not much tension on glutes
95lbs x12- better set- felt tension on glute & not much on thighs/quads

Active rest: front plank hold for about 1 min

DB Full Squat (2 DBs - 15lbs each ) feet pointed fwd & shoulder width apart - weights indicate total DBs weights - I think a pair of 20lbs should be better for me but couldn't find them around!)
3x30lbs x 15

DB Side Lunges (1 DB goblet hold)
3x 15lbs x 15@each

Back and Abs Workout

I moved down the weights for BB Bent Over Row and One Arm DB Row. I tried to watch some videos for One Arm DB Row, not sure I could understand exactly what I should do.

BB Bent Over Row (used Pendlay Row technique)
40lbs x 15
40lbs x 15
45lbs x 12- ok
45lbs x 12- tough last 2 to get full ROM
45lbs x 12

Active rest: Hyper Ext 15x

One Arm DB Row
3x15lbs x 15@each - tried to focus getting the right moves

Seated Cable Row
3x20lbs x 12 - focused on pulling from back muscles & not rolling shoulders to front

Active rest: side lying leg raise (hip abduction) x15@each

Hanging Abs Raise/ Bird dog
3x 15x/15x@each

Assisted Chin up practice

I seriously need to pratice my chin ups more often. I think I lost my chin up strength endurance for lack of practice :(

Chest, Shoulders & HIIT spin bike

Today's workout was ok. I couldn't find the usual weights that I used so had to improvise a bit to get the most out of it. Speaking of which, I still haven't got a chance to film my DB Incline Press for you to assess.

DB Incline Press
15lbs x 15- warm up
15lbs x 12 - felt light
15lbs x 12
15lbs x 12
Light weights- less rest betwn sets (15-20 secs)

BB front shoulder press
30lbs x 12- a little tough last 2
30lbs x 12 - tough last 2
30lbs x 12- rough last 2

DB Prone Rear Delt Raise
5lbs x 12
5lbs x 12
5lbs x 12

Bodyweight Overhead Triceps Extensions 3x15
Felt triceps pumped & burn- tough last 5 rep

30 min HIIT spin bike: 1 min all out /2-4 min easy pedaling

Glutes & Legs Workout & KB Class

BB Glute Bridge
125lbs x 15 - ok
125lbs x 15 - ok
130lbs x 15 - not a bad set

I finally add 2.5lbs. to BB Glute bridge. It wasn't bad at all, didn't feel much different from 125lbs. Just a little bit more until I could start using the big plates at LA Fitness so I didn't have to struggle sliding underneath the bar!

BB Deadlift
95lbs x 10
95lbs x 10 - last 2 start getting rough
100lbs x 10- last 1 was tough

BB Front Squat
55lbs x 10 - hard last 2
55 lbs x 10 - hard last 2
55lbs x 12- really pushed last 2!

I had to push myself to do at least 12 reps on the last set. I think I start to get stronger in Front Squats.

BB Split Squat
45lbs x 12@each- right leg is weaker
45lbs x 12@each
45lbs x 12@each- left side lost balance by 6th- had to reset posit'n

On the last set, I got a little tired so I lost my balance when doing my left side by 6th rep.

KB Class
Every Minute on the Minute - 5 Rounds (30 sec on each move- no breaks)
One Arm Snatch x 20lbs x 8 reps @each
KB Push Ups + Sumo Deadlift Combo 44lbs x 8
Double KB Split Squat x 44lbs x 8 @each
KB One Arm Row x 22lbs x 10 @each
Windmill x 20lbs x 5 @each

Back & Light Glutes Workout

BB Bent Over Rows
45lbs x 15 -warm up
55lbs x 15 -warm up
65lbs x 12 - ok
65lbs x 12
65lbs x 12- hard last 2

Active rest btwn sets: fire hydrant x15@each

Butt Blaster
3x20lbsx15@each - did extra set for right to get the right burn on butt

One Arm DB Row
30lbs x 12@each - ok
30lbs x 12@each - last 2 tough to get full ROM
30lbs x 12@each - last 2 tough esp on right side

Active rest btwn sets: side lying leg raise (hip abduction) x 15@each - more balance resting on left side than right

Hyper Extension Apparatus
3x15 - felt burn on hammies , butt & a bit on inner thighs

Assisted Pull Up (w med blue band)
8-6-6

Active rest in btwn sets: bird dogx15@each

Fullbody Bodyweight Workout

I wasn't going to do any sort of workout, just some light activities, but I decided to power thru and did it anyway. I thought this would be easy, but it turned out that I almost wanted to give up in the middle of it!

Geez who knows? Maybe I'm already glycogen depleted that even a simple bodyweight workout felt like a drag to me.

Afterward I just had regular post wo whey with GV, no leucine since I don't think the intensity was as high as my usual workout with weights. I was sweating regardless anyway.

Hip Thrust -20x (3sec pause at top)
Inverted Body rows on dip station 12x
Back Squat w broomstick 20x
Triceps Dips 15x
RKC Plank hold -30sec
Ab Wheel 8x

Time: 3 rounds- 24 mins

Chest, Shoulders & Arms

I had a great workout this morning. Overall DB Incline Press is the HARDEST for me to do. Even getting to 10 reps is quite a drag..looks like I'll be stuck doing 20lbs DB Incline Press for quite sometime. I was going to push for at least 12 but that just didn't happen. Next time!

DB Incline Press
15lbs x 15- moderate warm up
20lbs x 10 - mod hard but felt more doable than before
20lbs x 10 - hard last 2
20lbs x 10 - hard last 2-3
20lbs x 10 - tough set

Active rest btwn sets: Hyper Ext Apparatus (Back Ext) -20x - felt burn on hammies & glutes (focused on PPT)

I watched Bret's Hyper Extension Apparatus, took his cue and totally has helped me for not feeling it on my lower back anymore. I'll film it on Saturday at KB gym so you could assess the form. I just did without weights for now.

Push Ups / V up Abs (That 30lbs. BB was nowhere to be found again so I had to skip Standing BB Front Shoulder Press and subbed with push ups)
10 / 15
8 / 15 (pu fatigue by 8)
10 / 15 ( better pu reps - focused tightening core & glutes)

BB Close Grip Bench Press
20lbs x 20 - light weight so did more reps
20lbs x 20 - last 5 got nice triceps burn
20lbs x 20

DB Prone Rear Delt Raise
2 x 5lbs x15 - mini pause by 12th
5lbs x 12

BB lying Ovhead Triceps Ext
20lbs x 15 - focused kept elbows tuck in & isolate movt on tris
20lbs x 12 - left arm had trouble keeping elbows in / right arm took most load
20lbs x 12- tried to push 3 more but arms were already shaking

DB Alt Biceps Curl
10lbs x 10 - focused movt on biceps - tried not moving elbows
10lbsx 10 - last 2 were tough!
10lbsx10 - last 2 were rough

A little bit Impromptu Glutes & Legs Workout

I had to improvise my Glutes workout a little bit this morning because all 3 squat racks were occupied and I didn't want just waste my time waiting around so I just threw in some light glutes workout and added more reps.

Here are the log:

Warm Up:
Glute activation drills
3-5 min spin bike

Elevated Glute Bridge -1 riser/ less weights so more reps
10lbs plate x 20
20lbs plates x 15 - ok
25 lbs plate x 15 - nice butt burn
25lbs plate x 15
25lbs plate x 15

Hip Thrust (4 risers) - less weights so I did more reps
25lbs plate x 20 - ok
25lbs plate x 20
25lbs plate x 20

BB Front Squat
3x55lbs x 10 - hard last 2 reps on all sets

One Leg RDL
3x25lbs plate x 12 - ok

DB Side Lunges
3x15lbs x 15 @each (right stepping out leg is stronger than left)

Legs & Chest/Shoulder /Triceps Workout

This morning workout was ok, didn't go as well as I expected to be. I didn't do all the supersets as planned because I couldn't find that 30lbs BB to do Close Grip Bench Press. Gotta improvise a bit.

For some reason I think I didn't activate my glutes enough so my left glute took most of the beating when doing BB Glute Bridge, resulting having this mild throbbing on my left glute (somewhere around where the leg and butt part meet??)

Superset 1
A) BB Glute Bridge
B) DB Bench Press (lying down on aerobic step with 2 risers)

A)
95x20 - ok
105lbs x 20 imbalances
105lbs x 20 - better burn w by adjusting foot positioning

B) 15lbs x 15
20lbs x 12
20lbs x 12 - mod weights

Note: DB bench press feels a bit easier to do than the DB Incline Press

BB Deadlift
3x95lbs x 10 - good sets & weights

BB Front Squat
55lbs x 10
55lbs x 10- hard last 2 reps
55lbs x 10 - hard last 2 reps

Superset 2
A) DB /BB Step Up
B) BB Lying Ovhead Triceps Ext

A)
20lbs BB x 15@each -too light
15lbs DBs x 15@each - good weights /need to focus on balancing esp stepping up right leg
15lbs DBs x 15 @each

B)
20lbs x 15 - ok
20lbs x 15- triceps burn last 3 reps
20lbs x 15 -ok

Note: left glute felt cramping today might be from imbalances BB glute bridge?

Standing Cable Straight Leg Back Raise
3x12.5lbs x 15@each

Note: I've finally got to do front squat correctly - no bouncing at bottom, feet shoulder width apart, toes pointed slightly straight to front.