Glutes & Legs Workout

BB Glute Bridge
2x95lbs x 20 warm up sets
115lbs x 15
120lbsx 15 - last 3 felt butt burn
120lbs x 15 (12 might be a good range- last 3 quads felt the burn in addt'n to butt)
120lbs x 12 - good set

BB Deadlift
90lbs x 10 - ok weights
95lbs x 10 - good weights - felt strong & hammies stretch
95lbs x 10 - getting tough at last 2
95lbs x 10

BB Front Squat
55lbs x 12 - last 2 were quite tough
55lbs x 12 - tough reps esp twds last 2
55 lbs x12 - tough & good set

DB Step Ups (hold 2 DBs on side)
15lbs x 15@each- step up left leg had more balance & stronger
15lbs x 20@each - better - felt burn on quads & glutes - got tired last 2 on left side
15lbs x 20 @each - good set

Back, Light Glutes & 15 min steady state cardio on the spin bike

BB bent over row
45x15 - easy
55lbs x 15 - moderate
65lbs x 12 - need to focus evenly pulling- notice imbalances on left/right
55lbs x 12 - felt triceps burn on left?
55lbs x 10 - left side felt weak today

For some reason, my left side couldn't pull as well thus I had to move down the weight back to 55 lbs. When I watched myself in the mirror, I see how my left/right side looked imbalance when pulling back the bar. It's like my right side was doing most of the pulling.

One Arm DB Row
30lbs x 12@each - left felt ok on this
30lbs x 12@each- good set
30lbs x 12@each - good set/struggled last 2

Seated Cable Row
20lbs x 15 - moderate weights
27.5 lbs x 8 - need to pull in more to chest to feel upper back contraction
27.5lbs x 8 - focused on pulling in more
27.5lbs x 8

Standing Cable Hip Abduction
3x 12.5lbs x 15@each

Standing Cable Straight Leg Back Raise
3x 17.5lbs x 15@each

Standing Cable Hip Adduction
7.5lbs x 15@each - too light
9lbs x 15@each - good weight - felt inner thighs burn/ tensions
9lbs x 15@each
9lbs x15@each

15min moderate pace spin bike (#15 resistance)

I was hoping to do 20 minute steady state spin bike, but I ran out of time. Even 15 minutes was quite pushing my time. Good thing the traffic was ok so I still got to work on time.

It was a nice change from an all out HIIT which recently started to make me dreading it.

Chest, Shoulders, Triceps & HIIT spin bike

Warm up
Rhomboids ex 2.5lbs x20 @each
YTI Shoulder ex 10 reps @each
Shoulder Rotator on Knee 2.5lbs x10 @each
Push up plus 10x

DB Incline Press
15lbs x 15 - warm up set /moderate
20lbs x 10 - hard rep but felt doable
20lbs x 9
20lbs x 8 - last 1 rep, left arm failed

Standing BB Overhead Press
30lbs x 12
30lbs x 12
30lbs x 12
Did total 15 but last 3 did Push Press on all sets

Prone Rear Delt Raise
5lbs x 15 felt quite easy
7.5lbs x 10 - moderate
7.5lbs x 10
7.5lbs x 10

BB Close Grip Bench Press
30lbs x 15 - focused on pressing from armpits & chest + contracting triceps
30lbs x 15
30lbs x 15 - last 3 were rough

DB Lying Overhead Triceps Ext (2 hands hold 1 DB)
15lbs x 15 - last 5 felt triceps burn
15lbs x 15
15lbs x 12 - very fatigue last 2

20 min HIIT spin bike (I ran out of time so only managed to do 20 minutes)
(1min max effort / 2 min rest- last 2 intv were 1:10 min max effort/3 min rest)

Glutes & Legs & KB Class

BB. Glute bridge
95x20 easy
105x20 easy
115x 15 - moderate
115x 15 - last 3 booty burn
125x15 - last 3 booty burn

BB Deadlift
90lbs x 10 - good weights
90lbs x 10 -
90lbs x 10

I might be able to move to 95 lbs. What do you think?

BB Front Squat
50lbs x 15 - felt strong entire 15
55lbs x 10 - last 3 were rough
55lbs x 10 - last 1 was quite tough
55lbs x 12 - forced last 1 rep

Looks like I'll be start doing 55lbs front squats from now on! Aiming 10-12 reps and once I could get to 15, it's time to move up the weight. I took your tips on counting 1-4 on way down and power up.

BB Rev Lunges - last 2 sets changed to BB split squat
45lbs x 13@each - hard time balancing
45lbs x 15 @each (split squat)
45 lbs x 15@each - last 5 were rough! (split squat)

KB Class (moderate weights)
3 Rounds:
Sumo Deadlift (changed to 65 lbs on last round) 53lbs x 20
Push Press 20 lbs x 15 @each arm
KB Plank knee to elbow x 20 (right/left)
KB Two hand Swing 44lbs x 30
KB Get Up and Sit Up 18lbs x3 @each side

Finisher:
3 sets:
KB Bear Crawls 44lbs KB x 20 yards
TRX Reverse Body Rows x 10

Butt Blaster
30lbs x 20 @each - right glute struggled last 5
30lbs x 20 @each
30lbs x 20 @each

Standing Cable Hip Abduction
3x15lbs x 20 @each

Back, Biceps and Light Glutes Workout

EZ Curl Bar Bent Over Row
55lbs x 15
65lbs x 12 - good weights
65lbs x 12
65lbs x 12 - struggled last 3 reps

One Arm DB Row
30lbs x 15 @each - hard 5 reps esp on right arm
30lbs x 12@each - right side struggled last 2
30lbs x 10@each - started off w/ right side & only managed to 10 w/out compromising form

Butt Blaster
20lbs x 15@each
20lbs x 20@each better form esp in right- felt super burn last 5
20lbs x 20 @each

Standing DB Biceps Curls
10lbs x 12 - last 2 were tough
10lbs x 10 - last 2 were rough
10lbs x 10 - last 2 were rough
All set felt biceps tension & burn

Standing Cable Hip Abduction
15lbs x 20 @each
15lbs x 20 @each
15lbs x 20 @each
All set felt burn on standing & pulling leg

Standing Cable Hip Adduction
15lbs x 20 @each - felt burn at inner thighs
15lbs x 20 @each
15lbs x 20 @each

Assisted Pull Up (Ovhand Grip) blue band
10 reps
7 reps (last 1 was half way up)
5 reps (last 1 was half way up)

Chest, Shoulders and Triceps Workout

I had a great upper body workout, finished off with Standing Cable Hip Abduction. I think I'm totally addicted to it! I always want to incorporate this Standing Cable Leg Raises all the time in the end of my workout, doesn't matter if it's upper or lower body day.

DB Incline Bench Press
15lbs x 15 moderate weights
20lbs x 8 - felt better than expected- focused on pushing from armpits & chest
20lbs x 8 - will try aiming 9 next
20lbs x 8 - tried for 1 more but wasn't possible

BB Standing Ovhead Press
30lbs x 12 - last 2 reps struggled a bit
30lbs x 12 - hard last 2 reps
30lbs x

DB Prone Rear Delt Raise
5lbs x 15 - felt light
10lbs x 8 - a bit too heavy - couldn't get into "T" position when raised up the arms
10lbs x 8 - focused on contracting upper traps
10lbs x 8 (I might want to bring my own pair of 8lbs DB for doing this move!)

BB Close Grip Bench Press
30lbs x 15 - ok/ need to focus on forms - keeping elbows close to body
30lbs x 15
30lbs x 15

BB Lying Ovhead Triceps Ext
20lbs x 15 - felt tensions on back arms/ triceps
20lbs x 15
20lbs x 15

Active rest in between sets: 20-25 abs

Standing Cable Hip Abduction
7.5lbs x 15 @each - a bit too light
9lbs x 15 @ each - moderate good
9lbs x 15@each

Glutes & Legs Workout

BB Glute Bridge
2x 95lbs x 20 warm up easy
105lbs x 15 moderate
115lbs x 15
115lbs x 15 -ok

BB Hip Thrust (4 risers)
95lbs x 12 - ok
95lbs x 12 - felt a bit on quads
95lbs x 10 - felt on quads on 7th rep - might need to move down weights

BB Deadlift
3x 90lbs x 10 - good weights

BB Front Squats
50lbs x 15 - squatting thru all 15
50lbs x 15 - felt quite strong for entire set
50lbs x 15 - quad burn by last 5

DB Step Ups on a bench (hold 2 DB x 15 lbs on the sides)
15lbs x 15 @each leg - ok
15lbs x 15 @ each - standing left felt stronger & more balance
15 lbs x 15 @each - left leg felt glute works more

Standing Cable Hip Abduct (w dual adj pulley)
12.5lbs x 15 @ each - ok for stg left leg but too heavy for standing right leg
7.5 lbs x 15 @each - good weights to get nice burn on both legs
7.5lbs x 15@each - good burn on both esp standing right leg

Standing Cable Straight Leg Back Raise (w dual adj pulley)
3x 12.5lbs x 15@each - moderate

Back & Light Glutes

BB Bent Over Rows / 45° back extensions
45lbs x 15 - easy
55lbs x 15 - moderate
65lbs x 12 - quite rough set
65lbs x 12 - last 2 quite challenging
65lbs x 12 - same

15x 45 deg back extensions in between sets

Seated Cable Rows / lying down straight leg raises
20lbs x 15 - quite easy
27.5 lbs x 10 - hard esp on left side
27.5lbs x 10 - hard
27.5lbs x 10 - hard

20x lying down straight leg raises in between sets

Standing Cable Hip Abduction
15lbs x 15 @each - too heavy
10lbs x 15 @each - moderate
10lbs x 15@ each

Standing Cable Straight Leg Back Raise
3x 15lbs x 15@each - good weights

Chest, Shoulders, Triceps + HIIT spin bike

DB Incline Press
10lbs x 15 - warm up (couldn't find any 15lbs DB so had to do 10 lbs)
10lbs x 15 - warm up
20lbs x 8 - hard
20lbs x 8 - hard
20lbs x 8- hard

BB Standing Overhead Press
30lbs x 12 - last 2 were rough
30lbs x 10 - felt harder than 1st set
30lbs x 10

Prone Rear Delt Raise
5lbs x 15 - light but didn't get "T" shape at last 2
5lbs x 12- better form
5lbs x 12

BB Close Grip Bench Press
30lbs x 15 - ok
30lbs x 15 - felt triceps burn last 5
30lbs x 15 - triceps burn last 3

BB Lying Overhead Triceps Ext.
20lbs x 15 - rough set
20lbs x 12 - form felt a bit off
20lbs x 12 - tried focus on keeping elbows in

30min HIIT spin bike
(first 15 min was 2 minute rest with 1 minute all out / 2nd half was 3-4 min rest with 1 min 10 sec all out)

Glutes & Legs Workout & KB Class

BB Glute Bridge
95lbsx 20 - warming up booty
105lbsx 15 - easy enough to get to 15
110lbs x 15 -
110lbs x 15
110lbs x 15- ok weight might can add more in future

Should I stick with 110lbs for BB Glute Bridge or is it ok to add another 2.5 lbs? It wasn't super hard to get to 15 reps although the last 2-3 reps I felt quite burn on my butt.

BB Deadlift
85lbsx 10 - good burn on butt & hammies
85lbs x 10
90lbs x 10 - ok weights!

BB Front Squats
50lbsx 10 - hard last 2 reps
50lbs x 10 - hard last 2 reps
50lbs x 10 - hard last 2 reps

BB Reverse Lunges
45lbs x 10 @ each - right leg had hard time to bend 90 deg & balance
45 lbs x 10 @ each
45 lbs x 10 @ each - better set - standing left leg had more balance & got more glute tension

KB class
Part #1: KB Swing x 53 lbs x 15 (5 minute - resting 20 sec in between sets)
Part #2: Turkish Get Up x 20 lbs x 1 @each side (4 minute)
Part #3: 1 Arm Half Snatch x 18lbs x 10 @each side (5 minute)
Part #4: 1 Arm Push Press or Jerk x 18lbs x 10 @each side (5 minute)
Part #5: Rope intervals (4 rounds) -
Waves x 30 sec x 2 intv
Slams x 30 sec x 1 intv
Rope Jumping jacks x 30sec x 1 intv

Butt Blaster
3x 30lbs x 15 @each

Back, Arms & Butt Workout

EZ Curl Bar Bent Over Row
55lbs x 15
60lbs x 15
65lbs x 10 - good weights
65lbs x 10 -last 2 were tough
65lbs x 10

Butt Blaster
30lbs x 20 @each
30lbs x 15 @each
30lbs x 15 @each

One Arm DB Row
30lbs x 10 @each - focusing on ROM
30lbs x 10 @each - last 2 were tough- arm got a little tired
30lbs x 10 @each

DB Hammer Curls
10lbs x 12 - focused on isolating biceps - felt little triceps burn
10 lbs x 10 - last 2 were rough
10lbs x 10 - rough last 2 reps

*Standing Cable Hip Abduction
20lbs x 15 @ each - burn on side glute of standing leg
20lbs x 15 @each
20 lbs x 15 @each

*Standing Cable Straight Leg Back Raise
20lbs x 20@each - felt burn on butt of pulling leg
25lbs x 15 @each
25 lbs x 15 @each

*Negative Pull Up practice for active rest

Active Rest Day - Bodyweight Superset Friday Workout

Superset 1 x 3
A) clamshell x 20 @each side
B) push ups x 10

Superset 2 x 3
A) one leg glute bridge x 20 @each
B) elbow plank to plank x 10 @each

Superset 3 x3
A) bulgarian Split Squat x 15 @each
B) V up Abs x 20

Chest, Shoulders & Triceps

Warm Up
Rhomboids ex x 2.5lbs x 15 @each
Shoulder Rotator on Knee x2.5lbx15 @each

DB Incline Press
20lbs x 8 - heavy - tried focusing pushing from chest & armpits
20lbs x 8 - left arm almost gave up last 2 reps
20lbs x 8 - hard set

BB Standing Overhead Press
30lbs x 12 - last 2 struggled a bit
30lbs x 10 - last 2 were hard reps
30lbs x 10

Prone Rear Delt Raise
5lbs x 12 - ok weights might be able do more weights
5lbs x 15 - need to focus raised up to make a "T" shape?
5lbs x 15 - next time will try 10lbs

BB Close Grip Bench Press
20lbs x 15 - felt quite light entire reps
20 lbs x 15 - might could try 30lbs?
30lbs x 15 - better triceps burn
30lbs x 15 - focused on pushing from triceps & chest

BB Lying Ovhead Triceps Ext.
20lbs x 15 - tough last 5 reps
20lbs x 15 - felt more triceps burn on right arm
20lbs x 12 - better even triceps burn - need to pay attn on the grips

Standing Cable Hip Abduction
10 lbs x 15 @ each
15 lbs x 12 @ each - standing right leg had hard time keeping balance so the left pulling leg can't extend too much
15lbs x 10 @each

Standing Cable Straight Leg Back Raise
15lbs x 15 @each - ok
20lbs x 15 @each - moderate heavy - standing left leg had hardtime balancing
20lbs x 15 @ each - better set

Glutes & Hamstrings

BB Glute Bridge
95x 20 - warm up
95x20 - warm up
105x 15 - burn by last 3 reps
110x 12 - didn't feel much butt burn
110 x 12 - mod weights/ might could add more weight?

BB Hip Thrust (w 4 risers)
95 x 12 - hard last 2 reps
95 x 12 - felt quad burn in mid reps - need to position feet better
95 x 12 - better set

BB Deadlift
85 x 10 - good set
85 x 10 - good set - felt strong the entire reps
85 x 10 - good set - felt strong the entire reps

BB Front Squat (testing)
45lbs x 12 - ok but still felt tightness on outer right knee so abandoned any knee centric exercises.

Standing Cable Hip Abduction
10 lbs x 15 @each
10 lbs x 15 @each - standing right leg had more hard time
10 lbs x 15 @each - standing right leg felt burn - tried not to lock the knee

Standing Cable Straight Leg Back Raise
3 x 15lbs x 15 @each leg

Back, Triceps & HIIT spin bike

Warm Up
YTI exercise x 15 reps
Rhomboids ex x 2.5lbs x 15 @each

BB bent over rows:
Set 1 (warm up) 45 lbs x 15
Set 2 (warm up) 55lbs x 15
Set 3 - 65lbs x 10 - tried to pull from back muscles
Set 4- 65 lbs x 10 - last 2 rep was quite rough to get full ROM
Set 5- 65lbs x 10 - last 2 repss were tough

Seated Cable Rows
Set 1 - 20lbs x 15 - ok
Set 2 - 20lbs x 12 - pulling w back muscles
Set 3 - 27.5 lbs x 8 - heavy

BB Close Grip Bench Press
20lbs x 15 - felt triceps burn
20lbs x 15 - triceps burn by 7th rep
20lbs x 15 - ok

BB Lying Ovhead Triceps Ext
20lbs x 10 - need to keep elbows tucked on sides
20lbs x 15 - better reps - felt triceps burn
20 lbs x 15 - last 3 reps were tough

20-30 abs between all sets

20 min spin bike HIIT
2min rest / 1 min 10 sec MAX effort
3 min rest on last intv / 1 min 10 sec MAX effort

Chest, Shoulders & HIIT spin bike

Warm Up
YTI exercise x 15 reps
Rhomboids ex x 2.5lbs x 15 @each
Shoulder Rotator on Knees x2.5lbx15 @each

Superset
A) Rear Prone Delt Raise
B) V up abs

Set 1
A) 2.5lbs plates x 15
B) 20 reps

Set 2
A) 5lbs plates x 10 reps - ok
B) 20 reps

Set 3
A) 5lbs plates x 10 - focused keeping shouldrs down & squeeze upper traps on extending arms
B) 20 reps

Set 4
A) 5lbs plates x 12 reps - fatigue last 2
B) 20 reps

Incline DB Press
Set 1- 15lbs x 15 reps - quite challenging, felt tension all throughout

Set 2 - 20lbs x 8 reps - very hard reps, esp twd last 3 reps on left arm

Set 3 - 15lbs x 10 reps - a bit better handling the weights esp for left arm

Set 4 - 20lbs x 8 reps - a bit better than 2nd set- might be more mentally ready- focused on contracting upper back & squeezed back against bench

Bicycle abs in between sets (40 reps)

Standing Overhead BB Press (8-10 reps range)

Set 1 - 30lbs x 10 reps - need to watch not swaying to back when pressing up

Set 2 - 30lbs x 10 - better tension, focused on tightening core, glutes & upper back so body won't be swaying back & forth when pressing

Set 3 - 30lbs x 10 - struggled last 2 reps

30 min HIIT spin bike
1st 15 mins - 2 min rest / 1 min active
2nd 15 mins - 3 min rest / 1 min 10secs

Glutes & Legs Workout + KB class

I had a great Glutes and Legs workout prior KB class. Drenched in sweat and that Reverse Lunge was quite tough especially the last set! It wasn't a pretty set and I know I didn't do it right.

BB Glute Bridge
105lbs x 15 - felt burn last 3
105lbs x 15 - felt a bit at hammies
105lbs x 12 - better glute burns

BB deadlift
85lbs x 10 - hammies stretch
85lbs x 10
85lbs x 10
All 3 sets, last 2-3 were quite challenging

BB Front Squats
50lbs x 12 - last 2 were super tough
50lbs x 10 - last 2 were rough
50lbs x 10 - last 2 were rough

BB reverse lunge
45lbs x 10 @each - struggled w balance
45lbs x 10 @each
45lbs x 8 @each - not quite a good set

KB Class:
Part #1:
Double KB Step Ups 5 x 5 @each side (I focused not putting my other feet down after stepping up)
Set 1 2x8 kg
Set 2-5 2x10 kg

Part #2:
Double KB Cleans, Squats & Press 5x5
Set 1 2 x 8 kg
Set 2 2 x 8 kg
Set 3- 5 2 x 20 lbs (I had to use some push press or jerk towards the end of the rep instead of press)

Part #3: Conditioning
3 Rounds (took me 7:30)
Two Hand KB Swing - 44lbs x 20 reps
Turkish Get Up - 20 lbs x 1 @each side
40 Yard Farmer's Walk 35lbs @each hand

Back & Triceps + Butt Blaster Supersets & Biceps

I had a great workout. Lots of supersets! Also I've added Closed Grip Bench Press & BB Lying Overhead Triceps Extension to improve my triceps. I decided to just use the EZ Curl Bar without any weights for the triceps exercises.

Superset 1
A) BB Bent over rows
B) butt blaster

Set. 1
A) 60lbs x 12 reps - good weights
B) 20lbs x 15 reps - @each -right struggled a lot

Set. 2
A) 60lbs x 12
B) 20lbs x 12 @each -r leg struggled pushing from glutes

Set. 3
A) 60lbs x 12
B) 20 lbs x 12 @each

Superset 2
A) DB one arm Row
B) Butt Blaster

Set. 1
A) 25lbs x 15 @each - moderate weight, will try up the DB
B) 20lbs x 15 @each - r leg better

Set. 2
A) 30lbs x 12. @each - good weight-struggled last 2
B) 20lbs x 15 @each

Set. 3
A) 30lbs x 12 @each - struggled last 2
B) 20lbs x 20 @each - finally found good foot positioning- need to be more straight

Supersets 3
A) Triceps Close Grip Bench Press
B) Butt blaster

Set 1
A) 15lbs Ez curl bar x 15
B) 30lbs x 20 @each

Set 2
A) 15lbs Ez curl bar x 15
B) 30lbs x 20 @each

Set 3
A) 15lbs Ez curl bar x 15
B) 30lbs x 20 @each

Superset 4
A) Lying Triceps Extension
B) Butt Blaster

Set 1
A) 15lbs ez curl bar x 15
B) 30lbs x 15 @each

Set 2
A) 15 lbs ez curl bar x 15
B) 30 lbs x 20 @each

Set 3
A) 15 lbs ez curl bar x15 - triceps burn by last 5 reps
B) 30lbs x 20 @each - felt better control w right leg

Biceps curls
Set 1 - 10lbs x 15
Set 2 - 10lbs x 12
Set 3 - 10lbs x 10 - last 2 reps very hard
Min rest between sets

Overall it was a GREAT workout!

Bodyweight Supersets

Superset 1
A) one leg glute bridge
B) knee raises on deep station

Set 1
A) 20 reps @each - right leg needs focusing on glutes
B) 20 reps

Set 2
A) 25 reps @each leg - R leg same comment as above
B) 25 reps

Set 3
A) 20 reps @each- added extra 15 on right
B) 20

Superset 2
A) Reverse Lunges
B) push ups

Set 1
A) 10 reps @ each- tried focusing on balance
B) 10 reps (8 on toes/ 2 on knees)

Set 2
A) 12 reps @each - better balancing
B) 10 reps (8 on toes/ 2 on knees)

Set 3
A) 15 reps @each
B) 10 reps (8 on toes/ 2 on knees)

Superset 3
A) one leg RDL
B) close grip push ups on knees

Set 1
A) 15 reps @each - focused on pushing using hips & tight glutes
B) 10 - focused keeping arms close to body to push thru triceps

Set 2
A) 15 reps @each - stg left leg had hardtime balancing
B) 10

Set 3
A) 15 reps @each
B) 10

It's my ACTIVE rest day afterall :D

Chest, Shoulders & Triceps & light Glutes

Warm up
YTI ex x 20 total
Rhomboids ex 2.5lbs x 15
ext shoulder rotator 2.5 lbs x 15 @each
Push up plus 10 reps

BB Incline Press
Set 1 - 20lbs x 15 reps - good weight to focus on forms
Set 2 - 20lbs x 12 reps - struggled last 2 reps
Set 3 - 20lbs x 12 reps - struggled last 2 reps

Superset 1
A)Standing DB Overhead Press
B) standing cable hip abduction

Set 1
A) 15lbs x10 - struggled last 2
B) 10lbs x 12 @each - standing right leg struggled more balancing

Set 2
A) 15lbs x10 - struggled last 2
B) 10lbs x 12 @each - standing right leg struggled more balancing

Set 3
A) 15lbs x10 - struggled last 2
B) 10lbs x 12 @each - standing right leg struggled for balancing

Prone Rear Delt Raise
Set 1 - 5lbs x 12 reps - last 2 reps left arm didn't get quite full ROM
Set 2 - 5lbs x 12 reps - last 2 weren't super great ROM
Set 3 - 5 lbs x 10 reps - overall wasn't quite good ROM

Superset 2
A) standing cable leg raise
B) close grip push up (diamond pu)

Set 1
A)Standing cable leg raise -10lbsx15 @each- too light & easy
B)7 reps (on toes) need to focus not to let hips sagging

Set 2
A) 15lbs x12 @each - good weights
B) 8 reps - not as deep i think (on toes)

Set 3
A) 15lbs x 15 @each - good weights
B) 10 reps - 6 reps on toes / 4 reps on knees

Standing Cable hip abduction
Set 1-3 - 10lbs x 12@each - standing right leg needs more work

Finishers:
One Arm DB Jerk
20lbs x 10 x 3 @each arm

Glutes & Legs Workout

BB Glute Bridge
Set 1 - 105lbs x 12 - heavy, good weights for the reps
Set 2 - 105lbs x 12
Set 3 - 105lbs x 15

BB Deadlift
Set 1 - 85 lbs x 10 - aggressive tempo
Set 2 - 85lbs x 10 -good weights
Set 3 - 85lbs x 10 - good weights

BB front squat
Set 1 - 50lbs x 12 reps - focused on tightening side glutes when up- trying not to bounce at bottom & no PPT in top -last 2 reps were hard
Set 2 - 50lbs x 10 reps - only managed to 10 w last 2 were tough
Set 3 - 50lbs x 12 reps - last 2 reps were tough!

DB Side Lunges
Set 1 - 15lbs x 15 @each leg -focused on deep side lunge- hold DB in front chest like goblet
Set 2 - 15lbs x 15 @each leg- standing right leg isn't as stable as standing left leg
Set 3 - 15lbs x15@each leg - felt tensions on back glutes & side glutes

Standing Cable Hip Abductions
Set 1 - 10lbs x 15 @each - focused on using side glutes
Set 2 - 10lbs x 15 @ each- pulling right leg struggled twds last 5 reps
Set 3 - 10lbs x 12 @each leg

Back & Biceps & Light Glutes Workout with Cable Machine

I had a great Back, Biceps and Light Glutes workout this morning. I didn't have time for any HIIT so no HIIT anymore until after my next CN.

BB Bent Over Rows
Set 1 - 55lbs x 12 reps - good weight - pulling from upper back
Set 2 -55lbs x 12 reps - might could add more weights
Set 3 - 60lbs x 10 reps - last 2 reps felt hard but might be able to push 2 more

Seated Cable Rows
Set 1 - 20lbs x 12- might be able to pull more weights
Set 2 - 27.5lbs x 8 - might a bit too much - couldn't quite pull close to chest
Set 3 - 20lbs x 12 - better ROM & got good tensions

Close Grip Pull Ups (from standing)
Set 1 - 3 reps (2 from half hanging)
Set 2 - 4 reps - last rep didn't quite get chin passed bar - halfway up
Set 3 - 4 reps - last reps was hard
Set 4 - 4 reps - same

DB Hammer Curls
Set 1 - 10lbs x 10 reps - last 2 reps quite hard - focused on aggressive tempo w/out momentum
Set 2 - 10lbs x 10 reps - still had 2 more reps in tank
Set 3 - 10lbs x 10 reps

Standing Cable Hip Abduction
Set 1-3 - 7.5 lbs x 12-15 reps - standing left leg had more balance

Standing Cable Leg Raise (back kick)
Set 1-3 -7.5lbs x 15 reps - standing legs felt tired after a while (resting only switching sides)

Chest, Shoulders, Triceps and HIIT spin bike

Warm up
Shoulder YTI exercise x 20 total (from Mike Robertson)
Rhomboids ex 2.5lbs x 15
Shoulder Strengthening (from Mike Robertson) 2.5 lbs x 15
Push up plus 10 reps

BB Incline Press
Set 1 - 20lbs bb x 12 reps - focused on pushing from lats & armpits
Set 2 - 20lbs bb x 12 reps - upper back felt tension - keeping core tight- back pressed against bench
Set 3 - 20 lbs bb x 12 reps - felt still have 1-2 reps left

Standing BB Overhead Press
Set 1 - 20lbs x 15 reps - ok (couldn't find 15dB nor 30lbs BB) focused contracting upper back muscles & more aggressive tempo
Set 2 - 20lbs x 13 reps - shorter rest between sets so fatigue by 13
Set 3 - 20lbs x 12 reps - focused contracting upper back muscles & more aggressive tempo

Prone Rear Delt Raise
Set 1- 2.5lbs plates x 15 - quite easy getting to 15 reps
Set 2 - 5lbs plates x 10 - good weights - need to focused contracting shoulder blades on way up
Set 3 - 5lbs plates x 10 - same feeling as above

Close Grip Push Up aka diamond push ups ?
Set 1 - 8 reps - focused on keeping arms close to body - on knees
Set 2 - 8 reps - 4 reps on toes- didn't quite get chest to ground- 4 reps on knees
Set 3 - 8 reps (half on toes - chest closer to ground/ half on knees)

30min HIIT spin bike (1 min max effort resistance pedaling /2-3min rest easy pedaling)

Shoulder YTI exercise


Shoulder Strenghthening

Glutes, Legs and KB Workout

My CN last night was great. Woke up feeling and looking lean, mean machine, crushing BB with Glutes & Legs Workout.

I upped my BB Glute Bridge to 105lbs now..YAY! Now I could start doing BB Glute Bridge at LA Fitness now that I could at least use 25lbs plates so I could just roll underneath the bar. Excited to do it again on Wednesday for my second Glutes/Legs workout. I upped my BB Deadlift to 85 lbs. Great feeling overall! My arms didn't give away at all, instead I felt a lot of burn and stretch on my hamstrings and glutes! I made a mental note to pay attention on my arm distant from my legs while holding the bar. I had the tendency especially on my right arm to hold the bar a bit far from my legs. Sorry if it doesn't make sense.

Front Squat unfortunately I could only get to 10 reps, while last week I could at least pushed thru 12 reps. It might be I was quite toasted already from the Glute bridge and Deadlift. Resting between sets were only enough time for me to log my sets or changing/putting away weights. Time under tension!

BB Glute Bridge
Set 1 - 105lbs x 12 reps - heavy pushed thru 12 still had some more reps could do
Set 2- 1105lbs x 12 reps - good weights
Set 3- 105lbs x 12 reps - booty pumps!

BB Deadlift
Set 1 - 75lbs x 12 reps - felt good burn on hmastrings & glutes -could do more weights!
Set 2- 85lbs x 10 - good weights! Still had 2 more reps tank
Set 3 - 85lbs x 10 - good stretch at legs hammies & glutes- arms didn't give away!
Set 4 - 85lbs x 10 - need to pay attn to arm distant holding the bb

BB Front Squats
Set 1 - 50lbs x 10 - had to focus
Set 2 - 50lbs x 10 - struggled last 2 reps - could maybe push 2 more reps
Set 3 - 50lbs x 10 - struggled last 2 reps - quads & knees burning to get up last 2 reps!

BB Reverse Lunge
Set 1 - 45lbs x 10 @each - left felt stronger
Set 2 - 45lbs x 10 @each - burning legs! Left felt more on glutes compare to right
Set 3 - 45lbs x 10 @each - left glute felt more tension than right- right more on quads/a bit on knees

KB class circuit
Part#1: 15 min AMRAP (completed 3 rounds)
20lbs x 1 rep @each Turkish Get Up
5 burpees (no jumping- focused on the push ups- elbows close to side and chest touching ground)
20lbs x 5 reps dead clean & press @each arm - left leg felt weaker towards 2nd and 3rd round. Had hard time pushing the weight up!
2x22 lbs x 8 reps KB front squats

Part #2:
6 sets - 30lbs x 10 rep @each One Arm KB Swing (30 sec break in between sets)

Part #3:
2 sets - 30 sec Wall Sit

Part #4:
80 reps total Reverse Body Ring Rows (with a partner)

Butt Blaster
Set 1 - 30lbs x 20 reps @each- right leg felt knee burn -left ok on glutes
Set 2 - 30lbs x 17 reps @each - right leg had hard time extending w/o feeling burn on knees- left fekt strong w full ext. pushing from glutes
Set 3 -30lbs x 15 reps @each - right leg needs more work pushing from glutes, not knees or quads!

Back & Butt Supersets

I had a great Back and Butt workout. I decided to Superset Bent Over Row and One Arm Row with Butt Blaster so I could utilize the butt blaster machine a bit more. Finished off with some overhandgrip pull up and some kettlebell stuff.

Superset 1
A) BB bent over Rows
B) Butt Blaster

Set 1
A) 15x 45lbs - moderate could get to 15
B) 20 x20lbs - right felt burn & struggled

Set 2
A) 15x 50lbs BB - moderate, still can get to 15 reps
B) 20 x 20lbs - right felt burn last 5 reps

Set 3
A) 12 x 55lbs BB - struggled last 3 reps
B) 15 x 20lbs - right leg had hardtime pushing from glutes- felt burn on knee

Superset 2
A) DB One Arm Row
B) Butt blaster

Set 1
A) 15 x 25lbs @each right side struggled last 2
B) 20 x 20 lbs @each - right had hardtime but better focus on pushing thru glutes

Set 2
A) 12 x 25lbs @each - right side fatigue by 12th- left felt stronger
B) 20 x 20lbs @each - right need focus on glute

Set 3
A) 15 x 25lbs @each - right struggled a lot last 3 reps - left struggled a little last 2
B) 20 x 20lbs @each - focused on pushing from glutes for right side so won't feel knee burn

50lbs Band Assisted Overhand Grip Pull Ups
Set 1 - 6 reps - last rep struggled to get chin cleared the bar
Set 2 - 5 reps - last rep struggled to clear the bar
Set 3 - 5 reps - last rep struggled

KB Finishers:
One Arm snatch
2 sets x 10 reps x 18lbs @ each

One arm jerk
2 sets x 10 reps x 18lbs @ each

Fullbody Bodyweight Workout

Elevated Glute Bridge
3 sets x 25 reps - used a small box & try to squeeze all force from glutes

Abs/core
15 reps V ups
10 reps side plank lift @each side

Push up
3 sets x 8 reps - focused on keeping PPT (posterior pelvic tilt) & trying to touch chest to ground - keeping core & glutes tight

Abs/core
20 reps lying down leg raises
30 reps bicycles

Skater Squats
Set 1 x 10 reps @each -standing left leg had more balance / right felt more burn on quads
Set 2 x 8 reps @each - started lost balance on left by 8th so decided to stop./ right leg lost balance by 6th - pushed thru last 2 reps
Set 3x 8 reps @each - left lost balance by 5th rep- but pushed thru last 3 - right got thru all 8 reps w/out much off balance

Note: keeping body leaning a bit fwd while going down helps w balance & take off stress from knees

Abs/core
10 leg raise on dip station
10 side knee raise on dip station @each side

Chest, Shoulders & Biceps Workout

DB Incline Press
Set 1-2 5lbs x 15 reps - warm up sets
Set 3- 10lbs x 15 reps - focusing on tightening upper back & core. Felt burn on shoulders

Set 4 - 10lbs x 12 reps - Ok reps
Set 5 - 15 lbs x 10 reps - great resistance weights - still could maintain good controlled form & felt the tension

Standing DB Overhead Press
Set 1 - 15 lbs x 8 reps - focused on tension & esp left arm since it's weaker
Set 2 - 15lbs x 8 reps - left arm felt weak towards last 3 reps - might have to drop weights at last set
Set 3 - 10lbs x 12 reps - too light for right arm but decent enough for left arm - not much struggling

DB Prone Rear Delt Raise
Set 1 - 5lbs x 12 reps - decent, felt quite light
Set 2- 5lbs x 12 reps - decent (might be able to do heavier weights like 7-8lbs but no such DBs at gym!)
Set 3 - 5 lbs x 12 reps - started to feel the burn in upper left traps esp by last 5 reps. DB felt light for right arm

Alt. Biceps Curls
Set 1 - 10 lbs x 15 reps - biceps burn by last 3 reps!
Set 2 - 10lbs x 12 reps - more aggressive tempo but w/out swinging the body or the weights around. Isolated the mov'ts on biceps solely- struggled last 2 reps
Set 3- 10lbs x 12 reps - same tempo as set 2 - struggled last 2 reps

Finisher:
One Arm DB Jerk
15lbs x 10 reps @each arm
20lbs x 10 reps @each arm

Glutes & Legs Workout

One leg Glute Bridge
Set 1 - BW x 10 reps @ each - right leg had hardtime focusing pushing from glutes
Set 2 - BW x 15 reps @each - right butt felt very burn last 3 reps
Set 3 - 10lbs plate x 20 reps @each leg - right leg didn't feel glute burn till last 5 reps-left similar
Set 4 - 10 lbs plate x 20 reps @each leg - had to focus on right glute- left felt more control

BB deadlift
Set 1 - 75lbs x 10 reps - easy enough to get to 10
Set 2 - 80lbs x 10 reps - moderate- might able to do more
Set 3 - 80lbs x 10 reps - moderate - might be able to do 2 more

BB front squat
Set 1 - 50lbs x 12 reps - quite struggle twds last 2-3 reps
Set 2 - 50lbs x 12 reps - struggle last 2
Set 3 - 50lbs x 15 reps - half second stop by 10th, pushed thru last 3 reps!

BB reverse lunge
Set 1 - 45lbs bb bar x 10 @each - standing left leg had more trouble balancing
Set 2- 45 lbs bb bar x 10 reps @each- started w standing left leg - more balanced. Right leg was a bit off balancing. Focused on tightening glutes when coming up
Set 3 - 45 lbs bb bar x 10 reps @each leg - need work balancing on standing right leg. Left has more controlled.

Back & Triceps Workout + HIIT Spin Bike

Warm up:
Light Bent over rows
2 sets- 10lbs plates x 15 reps
45 deg Rev hyper extension x 15 reps

BB bent over rows (45 lbs bar)
Set 1 - 45lbs x 15 reps - not too bad
Set 2 - 45lbs x 15 reps - struggled last 2 reps - felt burn on back & a little on triceps
Set 3 - 45 lbs x 15 reps - left arm felt a bit weak at last 2 reps

Seated Cable Rows - alt. sides - (I don't know the exact name of the exercise so I just put the name as I described them. You could see it in Video)
Set 1 - 20lbs x 12 reps @each - moderate- focused on pulling feom back muscles, not arms)
Set 2 - 20 lbs x 15 reps @each - might want drop reps as left arm started to feel pulling from arms rather back
Set 3 - 20lbs x 12 reps @each - started to feel on arm towards the end

Close Grip Chin Ups
Set 1 - 5 reps (close grip) - performed 1 rep from a dead hang probably but arms weren't fully extended down - getting there!
Set 2 - 4.5 reps - very struggling
Set 3 - 3 reps - tried to do 1 more but couldn't bring myself up!

Overhead Triceps Extension on BB squat rack
Set 1 - bw x 15 reps - focused on keeping elbows close to body- triceps burn by last 5 reps
Set 2 - bw x 15 reps - struggled last 5
Set 3 - bw x 15 reps - struggled last 5- triceps burn

20 min HIIT spin bike (2-3 min rest w 1 min MAX effort)

Chest & Shoulders + HIIT spin bike

Warm up:
2.5lbs plate x 10 @ each rhomboids exercise
2.5lbs plate x 10 reps prone rear delt raise
2.5lbs plate x 10 reps prone traps raise

DB Incline Press
Set 1 - 10lbs DBs x 12 reps moderate could do full ROM, maintained steady form
Set 2 - 10lbs DBs x 12 reps -moderate
Set 3 - 10lbs DBs x 10 reps - moderate reps

DB standing Overhead press
Set 1 - 10lbs DB x 15 reps - modrate
Set 2 - 10lbs DB x 10 reps - struggled last 2 reps at left arm
Set 3 - 10lbs DB x 10 reps - had to push last 2 reps

DB One Arm Shoulder Press
Set 1 - 15lbs x 12 reps @each - pushed thru last 2 reps esp left side
Set 2 - 15 lbs x 10 reps @each - pushed thru last 2 reps on left-right was ok
Set 3 - 15 lbs x 10 reps @each - pushed thru last 2 reps on left

Abs in between exercises: seated bicycle, lying down leg raises, seated crunch on bench - 20 reps min or till fatigue

Finisher: DB One Arm Jerk
Set 1 - 15lbs x 10 reps @each - easier than press for sure
Set 2 - 20lbs x 10 reps @each - moderate feel- left arm felt need a bit more balance on way up
Set 3 - 20 lbs x 10 reps @each - moderate- raised heart rate pretty good

HIIT spin bike 30min
1 min MAX effort ( resistance # 14-16)
2 min rest first half
3 min rest last intv except last round (1 min rest)