Kettlebell workout and Shoulders

6' each station
#1 Sled Push & Pull combo 125lbs
#2 mace squat 10 / kb swing 50x10
#3 push up 8-10 / KB floor press 20x8-10
#4 landmine twist 12@each / bike abs - straight legs 15@each
#5 kb frog hop / med ball throw

Peck deck rear delt laterals
3x20lbsx15

EZ Curl Bar Upright Row (weight total plates & bar)
20lbs x 15- too light
25lbs x 15- ok weight
25lbs x 15-ok sets
25lbs x 15

Standing DB Lateral Delt Raise
3x8lbsx12

Standing DB Front delt raise
3x8lbsx12

Glutes & Legs

Warm up
Skips
Bw squat 20x
BW Rev Lunge & Leg Lift
Kb swing 25lbs x 20

BB Deadlift / x band side walk
1x75x12 warm up
3x100 x10

BB Split Squat (front style) / side hip abdct 20x@each
3x65lbs x 12@each - last set was the best

BB Front Squat/ hanging ab knee raise 12-15x
75lbs x 10
75lbs x 10- hard last 2
75lbs x 8-
75lbs x 8

BB Hip Thrust (5 risers) - hold top/ seated heavy band hip abdct 20x
165lbs x 12
165x 12
185x 8
185x 10- hard last 2
155 x 14- -finisher- very tired!

BB RDL
75lbs x 15

Glute Ham Raise
4x12

Back & Shoulders

Peck deck rear delt lateral
3x25lbs x 15

BB Row / band standing hip abdct
45lbs x 15- warmup
55lbs x 12
55lbs x 12
55lbs x 12
55lbs x 12

Hammer Wide Lat Pulldown (weight on each side)
35lbs x 15
37.5x12
37.5x 12
37.5x 12
Focused on pulling from lats

Seated Cable Row (weight each side)
20lbs x 15- felt a lot on lats
27.5 x 11- heavy
27.5x 12- heavy-paused last 2
27.5x 10- hard set

Peck Deck Chest Flys
25lbs x 15- too light
30lbs x 15- ok weight
30lbs x 12

DB Incline Chest Press / one leg hip thrust
3x15lbs x 15- easy- shorter rest

Standing BB Shoulder Press
4x30lbs x 12

Standing DB Lateral Delt Raise
3x7.5lbs x 15

Standing DB Alt Front Delt Raise
3x10lbs x 12

DB Lying Triceps Ext / DB Curls SS
7.5lbs x 15 / 7.5lbs x 12
7.5x 15 / 7.5x12
7.5x 15/ 7.5x12
Arms super pumped!

Glutes & Legs

Warm up
Brisk Walk 0.3 Miles
Various glute activations

Pyramid Style BB Hip Thrust (5 risers) - hold top/ seated heavy band hip abdct 20x
135x15- warm up
165x 10
175lbs x 8
175x8
185x 7
185x6
175x 10
165 x 12
155 x 13

Note: right adductor felt a bit tight - might be not enough glute actions during heavy sets

BB Rev Lunge & Knee up (front style) / side hip abdct 20x@each
3x60lbs x 12@each- right front leg had more balance than left front

BB Front Squat / plank knee tucks
75lbs x 8- felt heavy
75lbs x 10 - better set
75lbs x 9 - ok set
75lbs x 8

BB RDL
4x75lbs x 15 - keeping bar close to body

Leg Ext
60x12
60 x 10- not enough recovery
60x 12- hard last 2 reps

Prone Lying Leg Curl
50lbs x 12
50lbs x 12
50lbs x 10- form went a bit lag so stopped
50lbs x 10 - couldn't get full ROM last 2 so stopped

45° Weighted Hyper Ext
4x25lbs x 15

Kettlebell HIIT Circuit Workout, Chest and Shoulders

KB Circuit 35"/15" - 5 rounds
Dbl alt anchored snatch 18lbs @each arm
Dbl racked rev lunge 18lbs @each arm
Dbl alt dead row 25lbs @each arm
Dbl alt floor press 18lbs @each arm
Dive bomber push up

30"/15"-3 rounds
Rope slams
Ball slam
Mace plank

Peck deck rear delt lateral
20lbs x 15- light
30lbs x 12- ok weight - delt burnt
30lbs x 12

Incline BB chest Press
40lbs x 12- left trap felt pinched! - abandoned

EZ Curl Bar Upright Row
20lbs x 15- light
25lbs x 12- ok
25lbs x 12
25lbs x 12

Standing DB Front delt raise (neutral grip) / Standing DB Lateral Delt Raise
8lbs x 12 / 8lbs x 12
8lbs x 12 / 8lbs x 10- burnout!
8lbs x 12/8lbs x 10

12 min HIIT sprint
Note: Didn't do timed interval. Based off on how much I could sprint until I couldn't push much anymore and walked around until my heart rate came down. Not bad!

Glutes & Leg

Warm up
Skips
Bw squat 20x
BW Rev Lunge & Leg Lift
Kb swing 25lbs x 20
Kb goblet squat 25lbs x 20

BB Rev Lunge & Knee up (backstyle) / side hip abdct 20x@each
55lbs x 15@each -tried to get balance
60lbs x 12@each- right front leg had more balance than left front
60lbs x 12@each

Note: I found out I have more balance doing front style Reverse Lunge with Knee up!

BB Back Squat / hanging ab knee raise 12-15
75lbs x 10
75lbs x 10
75lbs x 10
75lbs x 12- pushed hard last 2

BB Hip Thrust (5 risers) - hold top/ seated heavy band hip abdct 20x
155x 12
155 x 10
155 x 12 -butt cramps
155x 11- hold on 10 then 1 sec rest & hold last rep
135x 15- butt burnout finisher

Leg Press (weight each side)
70lbs x 12 - felt heavy
70lbs x 12
70lbs x 13
70lbs x 14!! - time to move up to 75lbs next time???

BB RDL
75lbs x 15
75lbs x 12 - focused on lockup
75lbs x 15
75 lbs x 15

Stability ball leg curl
4x15

Back & Biceps

Mobility Warm Up
Stability ball rollout
Quadruped thoracic extension rotation
RKC plank
Bird dog

DB incline Prone Rear Delt Raise
3x5lbs x 15

Hammer Wide Lat Pulldown (weight on each side)
35lbs x 12
37.5lbs x 12- focused pulling from lats
37.5lbs x 12
37.5lbs x 12
37.5lbs x 12

Machine Assisted wide grip Pullup
4x55lbs x 12- focused pulling from lats - 3rd & last set were better

Hammer Iso Incline Chest Press (weight on each side)
3x25lbs x 10- last 2 reps hard esp last set

Seated One Arm DB Arnold Press
15lbs x 12@each
15lbs x10@each- left arm almost gave out
15lbs x 10@each

BB Upright Row
20lbs x 15- light
30lbs x 12- hard last 2-ok weight
30lbs x 10

BB Close Grip Triceps Bench Press
3x30lbs x 15- light but focused on triceps contraction

DB Front & Side Delt Raise combo
3x5lbs x12@each - delt burnout

Glutes & Legs

Warm up
Brisk walking
Bw squat
Goblet Squat
Split Squat & Leg Lift

BB Split Squat (backstyle) / side hip abdct 20x@each
3x60lbsx12@each

BB Back Squat
70lbs x 12-easy getting 12
75lbs x 10
75lbs x 10
75lbs x 11
75lbs x 12!!

BB Hip Thrust (5 risers) - hold top/ seated heavy band hip abdct 20x
135x15- no burn till last 3
155x 13- better weight
155 x 12
155 x 12
135x20- butt burnout finisher!

Leg Press (weight each side)
65lbs x 15
70lbs x 12
70lbs x 12- hard last 2-3 reps
70lbs x 12

Leg Ext / lying ham curl
60lbs x 12 / 45x15
60x12 / 50x12
60 x 12/50x12- hard last 2
60x 12 / 50x12 (45lbs last 4)

BB RDL
75lbs x 15
75lbs x 12 - focused on lockup
75lbs x 15
75lbs x 15

Kettlebell + sled push HIIT + 30 min brisk walking

#1 3 sets
1 TGU + 10 1 arm Snatch @each

#2) 8 min AMRAP
1 Arm KB Swing 30lbsx8@each
Double KB Clean & Press 18lbsx6@each

3) 8 min AMRAP
1 kB suitcase deadlift 30lbsx8@each
1 Arm Jerk 22lbs x 8@each

4) 6 rounds Sled Push
225lbs x 22 yards

Band assisted pullup practice 3x5-7

Glutes & Legs

My workout was quite tough today. My left trap was still a bit tight but good thing I could still manage my leg workout.

Warm up (10 mins)
Skipping
Bw squat
KB Swing
KB Goblet Squat

BB Front Squat
55lbsx 15- warm up
65lbs x 12-warm up
70lbs x 12-ok weight
75lbs x 10- struggled last 2
75lbs x 10- struggled last 2

DB Walking Lunges
3x15lbsx10@each

Leg Press (weight each side)
65lbs x 13
65lbs x 14- hard last 2 reps
65lbs x 12

BB Hip Thrust (5 risers) / side hip abdct
3x135lbsx 15- butt burnout/20@each

Note: felt nauseous & lt headed aft each thrust - butt burn out last 5 reps on all sets

BB RDL
4x75lbs x 15

Leg Ext / lying ham curl
60lbs x 12- hard last 2 / 5lbsx 12-too light
60lbs x 12 / 10lbsx 12-ok weight
60lbs x 12/ 10lbs x 12
60lbs x 12 / 10lbs x ??- machine broke!

Chest & Shoulders

Here's today's workout. Not super great. I didn't get a good night sleep last night. I had cramps and mild backache for my period so I didn't get that deep sleep.

Not to mention I think I pulled my left trap muscles when doing Seated DB Shoulder Press. I started it to feel tight on that area when I was about to start my 3rd set of Seated DB Shoulder Press.

Peck Deck rear delt Lateral
3x5lbsx15

BB Row / side hip abdct 20@each
60lbs x 8
60lbs x 10
60lbs x 10

DB Incline Chest Press / bike abs 20x
2x20lbsx 12
20lbsx 10
20lbs x 10

Seated DB Shoulder Press / One Arm Row
20lbs x 10 / 20lbs x 12@each
20lbs x 8 / 20lbsx12@each
20x8/ 20x12@each

Note: might pull upper left traps- felt tight when doing last set

Standing DB lateral delt & front delt raise (neutral grip)
7.5lbsx 12@each
7.5lbs x 10@each
7.5lbs x 10@each

Push Ups (not too deep)
3x10 (hard last 2-3 reps)

Glute floor works
One leg Glute bridge 3x10-15@each
Donkey kick (straight leg kick) 3x15@each

Glutes & Legs

Mobility warm up & walking .3miles

BB Deadlift / hip abct 20@each
75x12- warm up
95x10
100x10- paused last 2
100x 10

BB Front Squat / seated ab knee tucks 20x
65x12- quite easy- time to move up!!
70x 10- not too struggling
75x 8- felt strong
75x 8- ok!

BB Reverse Lunge & knee up (front style)
60lbs x 10@each - lost balance on right last rep
60lbs x 12@each
65x 10@each - lost a bit balance on left side - good weight!

BB Hip Thrust -4 risers / heavy band seated hip abduction
135lbs x 15- hold top last rep -easy / band abdct 15x
155lbs x 10 / band 20x hold
155x 10 / 20
155 x 10 - paused last rep/ 20

BB RDL
70lbs x 15- easy
75lbs x 12- ok - felt more on butt?
75lbs x 12

Leg Extension
3x60lbs x 12- 1st set easy - last 2 burnout last 2 reps

Prone Lying leg curl
40lbs x 15- felt easy
45lbs x 12- good weight
45lbs x 12

45° weighted Hyper Extension
3x 25lbs x15

Chest & Kettlebell

KB Circuit
6 Rounds
1 arm alt dead snatch 15-20lbsx6@each
Kb Seesaw press 18-22.5lbsx6-8@each
Get up sit up 15lbsx3@each
KB Swing 50lbsx 20
Superman Plank 5@each

Combo
2x 1-5 ladder- kb curl-oh press- oh tris ext

DB Incline Chest Fly
3x8lbsx12-15

BB Incline Chest Press (45°)
40lbs x 12- felt light
45lbs x 8- good weight!
45lbs x 9
45lbs x 8

BB Close Grip Triceps bench Press
3x45lbs x 10

Prone DB Incline rear delt raise / standing DB Front delt raise SS
8lbs x 12 / 8lbs x 12
8lbs x 10 / 8lbs x 10
8lbs x 12/ 8lbs x 12

Standing DB Lateral Delt Raise
3x8lbs x 10 - kept scapula tight down - hard last 2 reps!

Glutes & Legs Workout

Today I felt super pumped! Just like how I feel on my Tuesday Glutes and Legs workout.

I added a bit weight for deadlift, 100 for 10 reps for my last set! Didn't feel super wiped out. Usually on Saturdays I always feel wiped out after deadlifting.

Hip Thrust- using 5 risers- awesome. I got up to 135lbs and didn't feel a single quad burn nor inner thighs. I suspect last time I didn't position my back correctly. Either way today's workout was great.

I managed to do 10 min HIIT sprinting 30/30 in the end.

10 min dynamic & activation warm up

BB Deadlift
75lbs x 15- warm up
85lbs x 15- warm up
95lbs x 12
95lbs x 10
95lbs x 12
100lbs x 10!!

Note: overall felt pump!

BB Hip Thrust- 5 risers/ heavy band seated hip Abdct -30x
95lbs x 20 - good glute activation
125lbs x 12 - hold top- paused last 3
125lbs x 15- hold top
135lbsx 15- hold top - first 12 bb not touching floor

I'm LOVING this combo! Totally butt burn and pump the entire time!

BB Back Squat
70lbs x 12- ok weight
70lbs x 13 - paused last 2
70lbs x 12- paused last 2
75lbs x 10- hard last 2

DB Rev Lunge & back Leg Lift (hold 2 DBs)
3x 12lbs x 12@each - left leg had less balance

BB RDL
3x65lbsx15

Butt Blaster
2x60lbsx15@each
70lbs x 15@each - new weight!

Finisher:
10 min intv HIIT sprint run
30/30 - 10 rounds

Note: overall today's workout felt strong & pumped

Back & Shoulders Workout

Mobility Warm up

Prone incline Rear Delt Raise
3x5lbsx15- focused on rear delts

DB Row / Abs
20lbsx15- focused pull from lats
20lbs x 12
20lbs x 12
20lbs x 12

Note: Had a hard time pulling from lats

Machine Assisted Pullup
4x50lbs x 12

Note: Focused on pulling from lats

Hammer Wide Lat Pulldown
35lbs x 12- hardtime activating lats
35lbs x 13 - better activation
35lbs x 12
35lbs x 12

Note: Focused on pulling from lats

Hammer Iso Incline Chest Press / shoulder elevated 1 leg hip thrust
3c22.5lbs x 12 - hard last 2 reps / 3 x 15 @each

Seated DB arnold press
15lbs x 12
15lbs x 10
15lbs x 12- paused last 2-3 reps
15lbs x 12

Practice DB Upright Row
10lbs x 12- tried to get the mov't

DB front & Lateral delt Raise combo
3x5lbs x 12@each

Glutes & Legs Workout

Brisk walk to gym 0.3miles

Donkey kick 3x15@each
Medium tension Band Fire hydrant 3x15@each

Prone Lying Leg Curl / Standing side hip abdct
3x35lbsx15/ 3x20@each

Various bodyweight glute & legs activations
Rev lunges w knee up 12@each
1 leg hip thrust 12@each
Glute march (shoulder elevated) 12x
Air Squat 25x

BB Glute Bridge (aerobic step platform no risers) /heavy tension Band seated hip abdct
145lbs x 20 / 20
145lbs x 20/ 20
165lbs x 12/ 20
165lbs x 15/25
165lbs x 15/25

BB Deadlift
95lbs x 10
95lbs x 10
95lbs x 12 (paused last 2)
95lbs x 12-same

BB Back Squat
65lbsx12
70lbsx 12- paused last 2
70lbs x 12-paused last 3
70lbs x 13- pushed last 3- form might be a bit shaky last rep

DB side Lunges (hold 1 DB)
3x20lbsx 15@each

BB 1 Leg RDL
1x20lbsx15@each- too light
3x30lbs x 15@each- right leg had more balance

Leg Extension
55lbs x 12- will try push 3 more reps
55lbs x 15- paused last 3 reps
55lbs x 15- burnout last 3

45° Hyper Ext
Bodyweight 20x
1x10lbsx20

Butt and quads were super pumped afterward!

Back + KB Circuit

Prone incline delt raise
3x5lbsx15

BB Row / V up Abs
2x45lbs x 15 -warm up
55lbs x 12-hard last 2 reps
55lbs x 12
55lbs x 10
55lbs x 10

DB One Arm Row / side hip abdct
2x25lbsx10@each - right side disnt feel right
2x20lbsx12- better lat engagement esp right side

KB Circuit
#1 8 min SS
Dbl anchored snatch 6x15lbs@each
Band assist chin/pullup 6

#2 8min AMRAP
1 arm dead clean 10x 22lbs
One arm kb swing 10x35lbs@each
Dbl floor press 10x20lbs

#3 rope intv 25/5-2 r alt partner
Waves
Tsunami
Slams
Circles

#4 2x45sec weighted plank hold
25lbs

Glutes & Legs

I had a decent Glutes and Legs workout. Energy wise was ok, not as super pumped as Tuesday though, but still ok.

5 min quick cardio sprint warm up
Mobility etc

BB Hip Thrust (6 risers)- hold top/ lateral x band walk
115lbs x 12 /15@each
115x 12- felt burn on quads
115x 12 -better glute force- post'n feet pointed fwd / 15@each
115 x 12-/ 15@each
125x 10 /15@each

Note: I had hard time getting my glutes in action, especially the last 3-4 reps where I could feel more burn on my quads. Funny I could do this with bench and with more weight on Tuesday (135lbs- same reps!) I had some video. I tried to adjust my feet more pointed forward to get more glute action. It helped a bit, but still felt super hard!

BB Back Squat
2x70lbs x 10- hard last 2 reps
70lbs x 11- pushed last rep
70lbs x 12- pushed last 2-3 reps!

DB Walking Lunges (hold 2 DB)
3x15lbs x 10- quad burnout!

Note: Looks like my right quad hasn't quite recovered yet from my Wednesday 10 min HIIT sprinting! Felt tight and sore so couldn't do much Walking Lunges without sacrificing form. I bet I could do 20lbs with 10-12 reps each leg if I'm in 100% condition. Definitely arms didn't give out nor my grips. My legs/quads did!

Leg Press (feet shoulder width- pointed fwd)
55lbs x 15
2x65lbsx12

Note: Felt more on hammies/butt and also some quads.

BB RDL/ heavy Seated Band Hip Abdct
3x65x15/3x20-hold

Butt Blaster
3x60lbs x15@each