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.

Back & Light Glutes Workout

Mobility:
Rhomboids ex 2.5lbs x 15@each
YTI exercise 10x

BB Bent Over Row
45lbs x 15 warm up
55lbs x 15 warm up
65lbs x 15- last 3 were rough
65lbs x 15- hard last 3 reps
65lbs x 15 - hard last 3

One Arm DB Row
30lbs x 12@each
30lbs x 12@each - last 2 were tough rep esp right side
30lbs x 12@each

Seated Cable Row
20lbs x 15 (used D handle) - felt good contraction on back- last 3 were tough
20lbs x 15
20lbs x 15

Standing Cable Hip Abduction
15lbs x 20@each
15lbs x 20@each - tough set esp left side
15lbs x 15@each

Standing Cable Hip Adduction
3x9lbs x20@each - felt inner thigh burn on right but not much on left

Hanging Abs Leg Raise (bent legs)
20 reps - 10 reps - 15 reps

Close Grip Pull up practice

Chest, Shoulders & Triceps + HIIT spin bike

DB Incline Press
15lbs x 15 - warm up
20lbs x 10- hard last 2 reps
20lbs x 10 - hard last 2 reps esp left arm
20 lbs x 10 - hard last 3 reps

Rest btwn sets: 20x hyper extension apparatus

Standing DB Front Shoulder Press
15lbs x 10 - left felt fatigue last 2 otherwise could aim for 12 at least
15lbs x 10 - hard last 2 on both arms
15lbs x 10 ( had to do push press last 2)

Rest btwn sets: 20x abs seated knee in & out (don't know the exact name for this, but basically I sat on the bench, feet lifted straight up then drive my knees to my chest - like in and outs)

Note: I usually use 30 lbs small preloaded BB but I couldn't find it anywhere today so I just used a pair of 15lbs DBs. Better than nothing.

DB Prone Rear Delt Raise
5lbs x 12 - ok / will try aim for 15 next set
5lbs x 15 - mini pause by 10th rep & powered thru last 5
5lbs x 15- good set

BB Close Grip Bench Press
20lbs x 20 - too light weight so did extra 5 reps (couldn't find 30lbs BB around)
20lbs x 20- pushed straight up & felt good burn on triceps
20lbs x 20

BB lying ovhead Triceps ext.
20lbs x 12- focused on keeping elbows in & isolate mov'ts solely on triceps - might felt more tensions on right triceps
20 lbs x 12 - will try aiming 15 next
20lbs x 15 - arms were shaking last 3 reps!

20 min HIIT spin bike (1 min all out/ 2-3 min rest)

Glutes & Legs & KB class

BB Glute Bridge
95lbs. x20- warm up
115lbs x 20 - warm upburn last 5
125lbs x 15 - good set & weights
125lbs x 15
125lbs x 15- last 3 were tough to get full ext on way up/ had great butt burn

BB Deadlift
3x95lbs x 10 - min rest btwn sets

Should I start add another 2.5lbs for deadlift?

BB Front Squats
3x55lbs x 10 - hard last 2-3 reps

BB Split Squats
45lbs x 12 @each - hard last 2 reps
45lbs x 12 @each
45lbs x 12 @each - right side had more trouble balancing

Butt Blaster
30lbs x 20@each - fatigue last 5 esp on right -time to move up weight
3x40lbs x 15@each - last 5 fatigue esp on right

KB class (KB Complex)
5 rounds
5x 1 arm swing
5x 1 arm snatch
5x 1 arm clean & press
5x 1 arm front squat
1x Turkish Get Up

Rest 1 minute after each round.

Switch side after completed 1 circuit. Don't put KB down till the entire circuit done

Used 20lbs KB

Battle rope 20sec for 5 rounds

Back and Light Glutes

BB Bent Over Row
40lbs x 15 - easy warm up
50lbs x 15 - moderate warm up
65lbs x 12 - ok
65lbs x 12 - hard last 2 reps
65lbs x 12- hard last 2 reps

One Arm DB Row
30lbs x 10@each - good weight&set
30lbs x 10@each - left side felt stronger
30lbs x 12 @each - pushed thru last 2 reps

Butt Blaster
3x30lbsx20@each

Standing Cable Hip Abduction
15lbs x20@each - too light
20lbs x20@each-good weights
20lbsx 20@each
20lbs x 20@each

Standing Cable Hip Adduction
15lbs x 20@each- too light
20lbs x 20@each - good weight- felt burn in inner thighs esp left
20lbs x 20@each
20lbs x 20@each

Assisted Pull Ups (overhand grips) w med dk blue band
10-7-6

I think I spent about 1.5-2 hours in the gym today

y! That's my typical gym time during weekends.

Back & Light Glutes Workout

BB Bent Over Row
45lbs x 15 warm up set
55lbs x 15 warm up /good back burn
65lbs x 12 - better than last wk/ fixed the grips
65lbs x 12 - last 2 were quite tough
65lbs x 12- good set

One Arm DB Row
30lbs x 12 @each
30lbs x 10@each- hard last 2 rep
30lbs x 10@each - hard last 2
Resting was only switching sides on all sets

Seated Cable Row
27.5lbs x 10-didn't feel much back tension as bent over row/db row?
27.5lbs x 10-fixed positioning so felt tensions on upper&mid back
27.5lbs x 10
27.5lbs x 10

Standing Cable Hip Abduction
15lbs x 15@each - too heavy - didn't feel working the right muscles
12.5lbs x 15@each - better
12.5lbs x 15@each - last 5 were tough

Standing Cable Hip Adduction
3x7.5lbsx20@each- focused on working the right muscles as opposed to heavy weight

Assisted close grip pull up
4 reps-3 reps - 2 reps (barely got the last one up)

Chest Shoulders, Triceps and 10 min steady state spin bike

Warm Up:
Rhomboids 2.5lbs x 20@each
External rotator on knee 2.5lbsx10@each

DB Incline Press (rest longer btwn sets)
15lbs x 15 - warm up
20lbs x 10 - hard set
20lbs x 10 - hard last 2
20lbs x 8 - hard set

Standing BB Shoulder front press
30lbs x 15 - moderate set (all strict presses/no push press!)
30lbs x 15 -same
30lbs x 15 ( push press on last 3 to get the weight up!)

DB prone rear delt raise
5lbs x 15 - ok
5lbs x 12
5lbs x 12

BB Close Grip Bench Press
30lbs x 15- better focused on pushing from chest & triceps
30lbs x 15
30lbs x 15

BB Ovhead Triceps Ext
20lbs x 15 - good triceps burn
20lbs x 15
20lbs x 15

10min steady state spin bike with moderate resistance

Glutes & Legs Workout + Kettlebell Class

BB Glute Bridge
95x 20 warm up
115 x 20 - butt burn last 5 warm up
120x 15 - need focus pushing thru glutes
120lbs x 15
120lbs x 15

BB Deadlift
95lbs x 10
95lbs x 10- butt & hammies burn & stretch
95lbs x 10 - good set & weight

BB Front Squat
55lbs x 10 - quite tough last 2 (focused on feet shoulder width & toes pointed fwd not side)
55 lbs x 10 - tough set (struggled last 2)
55lbs x 10 - a bit better- focused tensing glutes all time

BB Split Squat (resting a bit longer than others above)
45lbs x 15 @each - hard last 3 reps
45 lbs x 12 @each - left side felt stronger (left leg on back)
45lbs x 12@each - butt & quads burn

Butt Blaster
3 x 30lbs x 20 @each - right glute struggled last 5 reps - very burning!

Kettlebell Class
a) 5 min. 53lbs KB Swing x 10 reps
b) 5 min 8 reps Double See Saw KB Press / 8 reps Chin Up Super set
c) 10-1 Double KB Thrusters ladder
d) 200lbs Sled dragging (20-40 yards?)

After heavy deadlifting, front squatting and ladder thrusters, my legs were quite smoked but surprisingly I could still drag that sled in the end!

Oh boy, Sunday Funday. It's always my longest workout day!

Back and Light Glutes

Warm up:
Rhomboids Exercise 2.5lbs x 20 @each arm
Shoulder Rotator on Knee 2.5 lbs x 10 @each arm - I'm loving this! It warms up my shoulder rotator by the end of 2 reps. The slower I did, the better. Mike R is good!

EZ Curl Bar Bent Over Row
45lbs x 15
65 lbs x 15 - I goofed up. I supposed to do 55lbs for another warm up set.
65 lbs x 12
65 lbs x 12

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

One Arm DB Bent Over Row
30lbs x 10 @each arm - for some reason I felt I could row a lot better on my left side
30 lbs x 12 @each arm - good set
30 lbs x 12 @each arm - right side struggled last 2 reps

Standing Cable Hip Abduction
3 x 15 lbs x 20 @each

Assisted Pull Up (overhand grip)
10 reps - with medium blue bland - felt too easy on first 8 reps
5 reps - with thin dark navy band - tough 5 reps
5 reps - tough

Assisted Pull Up (underhand grip)
6 reps - with thin dark navy band - first 5 were easy but last one was quite struggling
4 1/2 reps - got tired
4 1/2 reps - got tired

Chest, Shoulders, Triceps & Light Glutes/Legs

Warm up
Rhomboids Ex 2.5lbs x 20 @each
External Rotator on knee 2.5lbs x 12 @each (Mike R video reference: http://www.youtube.com/watch?v=DlhBgH24esM)
Push up plus 10 reps

DB Incline Press (2 min rest between set)
15lbs x 15 - warm up set
20lbs x 10 - moderate/hard set
20lbs x 10 - last 2 were quite hard esp on left arm
20lbs x 10 - last 2 were quite rough

Standing BB Shoulder Front Press
30lbs x 15 (12 strict shoulder front press, last 3 push press)
30lbs x 15 - same above (12 was good rep to get good front press)
30lbs x 15 - same above

DB Prone Rear Delt Raise
5lbs x 15 - ok weights
5lbs x 15 - last 5 felt burn on arms & shoulder
5lbs x 14

Close Grip BB bench Press
30lbs x 15 - moderate - focused pushing from armpits & triceps
30lbs x 15 - good triceps burn
30lbs x 15

BB Lying Triceps Ext
20lbs x 15 - last 5 felt triceps burn
20lbs x 15 - felt right triceps took more load than left cuz it felt burn more
20lbs x 15 -

Standing Cable Hip Abduction
3x7.5lbsx15 @each

Standing Cable Hip Adduction
3x9lbs x 20 @each