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

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

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

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

Back Workout

Warm Ups:
5 lbs. DB x 10 reps rhomboids exercise @each arm
5 lbs. DB x 10 reps side lateral raise
5 lbs. DB x 10 reps prone rear delt raise

BB Bent over row
Warm up set:
35lbs x 15 reps

Set 1- 45lbs x12 reps - moderate
Set 2 - 45lbs x 12 reps - struggled last 2
Set 3 - 45lbs x 12 reps - struggled last 2
Note: minimal rest between sets - rest time was only for logging the sets

DB One Arm Rows
Set 1 - 25 lbs x 12 reps @each - struggled last 2
Set 2 - 25 lbs x 12 reps @each - both arm struggled last 2 - almost didn't get full ROM for last 2 reps- might want to drop the reps
Set 3 - 25 lbs x 10 reps - left side got better reps than right- right struggled last 2

50lbs band assisted pull up (overhand grips)
Set 1 - 7 reps (struggled last 1 rep- didn't clear the bar over the chin)
Set 2 - 5 reps ( struggled last 2 reps)
Set 3- 4.5 reps ( very struggling reps)

Finisher:
5 min One Arm jerk + One arm snatch practice (18lbs KB)

It was quite a short workout today, only about 45 minutes, I think. I felt a little bummed that I couldn't even reach 8 reps for my assisted pull up. In fact the reps kept decreasing on the later sets.

Back, Shoulders & Biceps Workout

Warm ups

• 2.5 lbs plate x 10 reps rhomboids exercise (each side)
• 5 lbs plate x 10 reps side lateral raise
• 5lbs plate x 10 reps prone rear delt raise

BB Bent-Over Row

• Set 1- 40lbs preloaded BB x15 reps - moderate easy
• Set 2 - same
• Set 3 - same

Note: all 3 sets each nonstop -15 reps continuosly w proper forms- felt tension & burn on the lats- loose grips

DB One-Arm Row

• Set 1 -20lbs x 15 reps (each arm)- felt more burn on triceps than lats? - struggled last 5 reps
• Set 2 -20 lbs x15 reps (each arm)-
• Set 3 - 25lbs x 12 reps - more challenging but doable (left a bit weaker than right but manageable)
• Set 4 - 25lbs x 12 reps - struggled last 2
• Set 5 - 25 lbs x 12 reps - struugled last 2 (left side struggled a bit more to get full ROM)

BB Incline Press

• Set 1 - 30lbs preloaded BB x 12 reps - had to keep in mind to press up vertically even
• Set 2 - 30 lbs x 12 reps - left arm felt struggling last 2-3 reps
• Set 3 - 30 lbs x 12 reps - struggled last 2 reps

Alt. DB Biceps Curls

• Set 1- 10lbs x 15 reps (moderate- could do full ROM entire reps - felt burn on biceps)
• Set 2- 10lbs x 15 reps - same (isolated mov'ts solely on arms- no momentum on shoulders or body)
• Set 3 - 10 lbs x 15 reps - biceps are super burned by 10th rep! Had to push last 3 reps!

Active rest in between sets and exercises: various abs moves on the bench - mainly 20 reps seated bicycle, seated leg raise, seated v ups, seated jack knives.

Back Workout (Vertical & Horizontal Pulls) + 30 min HIIT spin bike

I'm going to log my workout religiously by indicating the actual reps/range that I did at the gym. Took a little effort to log everything whenever I finished the reps during active rest. This will give me a better idea to track my progress.

Warm up:

• 500 m rowing (3:00)
• 1 min plank hold
• 30 sec RKC plank
• 1 min side plank hold (each side)

Vertical & Horizontal Pulls Back Workout

• 4 reps overhand grip pull up (from standing)
• 3.5 reps overhand grip pull up (from standing)
• 3.5 reps overhand grip pull up (from standing)
• 5.5 reps close grip pull up (from standing)
• 5 reps close grip pull up (from standing)
• 4.5 reps close grip pull up (from standing)
• 3 sets of 10 reps inverted body rows at BB Squat rack
• 3 sets of 15reps 40lbs. preloaded BB Bent Over Rows (shoulder width grip)

Notes: I put 0.5 reps for the pull up when my chin didn't quite pass the bar.

For active rest in between sets, either I did mobility or some abs moves.

HIIT: Spin Bike for a total 30 minutes

• 2min rest (1st 2 intv)
• 3min rest (6 intv)
• 1 min resistance #7 pedaling
• Total 8 Rounds of max effort pedaling

Back, Chest and Triceps Workout

3 sets of 8-10 reps inverted bodyweight rows (I set BB a bit lower than usual)
3 sets 10-12 reps alt. bent over rows with 25lbs plate (each side)
3 sets 8 reps bench push up (alt between bench and BB squat rack)
3 sets 8-10 reps overhead triceps extension at BB squat rack

Back & Kettlebell Class Workout

I got up quite early today so I managed to get to LBKC to do some back workout prior the class. Before that I did a little warm up with 500m rowing. It was my first time recording LBKC workout so you could see how I paced myself during the circuit. This video showed my 2nd circuit.

So today's agenda:

• 500m Rowing warm up
• 3 sets of 8 reps assisted overhand grip pull up (2-3 minute rest in between sets)

Kettlebell Class Workout:
Part #1: 4 Rounds Circuit:

• 20 reps KB Swing (44 lbs.)
• 10 reps One Arm Snatch (20lbs) - each arm
• 10 reps One Arm Press (20 lbs.) - each arm
• 10 reps One Arm Jerk (20 lbs.) - each arm
• 10 reps Double KB Front Squats (2x20lbs.)
• 1 minute rest

My time: 25:49

Part #2: 2 Rounds

• 3 reps Get Up/Sit Up (18 lbs.) - each side
• 8 reps Arm Matrix (18 lbs.) - biceps curl - press - overhead triceps extension
• 20 reps Mountain Climbers (each side)

Back, Shoulders and Arms Workout

Since I was working from home today, I decided to do my Carb Nite. That means I needed to work on pushing iron at the gym!!

• Practicing overhand grip pull ups) - didn't count the sets just tried my best to pull myself up and did negative unassisted
• 3 sets 10 reps reverse body rows on BB squat rack
• 3 sets 12 reps alternating One Arm Row (25lbs plate)- each arm
• 3 sets 10 reps alternating One Arm Shoulder Press (15lbs DB) - each arm
• 3 sets 10-12 reps elevated feet bench triceps dips
• 3 sets 10 reps alternating biceps curls (12lbs DB)- each arm

Back & Shoulders Workout

• Practicing wide grip negative pull up (assisted on the way up)
• 3 sets 10 reps reverse body rows on BB squat rack (I finally could push to 10 reps!- used to only be able to do 8)
• 3 sets 10 reps alternating one arm bent over row (25 lbs plate- each arm)
• 3 sets 10 reps alternating DB shoulder Press (15 lbs DB-each arm)

Back, Upper Body & HIIT Workout at LA Fitness

Warm up:

• 20 reps clamshells (each leg)- at home
• 2 min freestyle skipping
• 1 lap bear crawls
• 1 min front elbow plank hold
• 1 min side elbow plank hold (each side)
• 1 min full plank hold

Back & Upper Body Workout:

• 3 sets of 4 reps close grip pull up/chin ups (from standing position) - tried to go up and down a bit faster
• 1 set of 8 reps reverse body rows w BB bar at squat rack - had to move away cuz someone was actually using it
• 3 sets 10 reps One Arm Row (25lbs plate)-each arm
• 3 sets 10 reps 30lbs preloaded BB shoulder press

Active rest in between sets/exercise 20-25 various abs moves.

HIIT: 1 min easy pedaling/30 sec resistance pedaling spin bike (15 mins)

Back, Upper Body and HIIT Workout at LA Fitness gym

I've been pretty bad keeping my workout log so now I strive to start recording my workout log so I could track my rep progress in the long run. Pretty much my workout still follows this template but there are some days that I can't fit everything in one day that I might have to split them up accordingly.

Warm up:

• 2 sets 30-40 reps clamshells (each side) - at home
• 2 sets 30 donkey kicks (each leg) - at home
• 2 minute free style skipping
• 1 minute elbow plank hold (mix of front plank and RKC)
• 1 minute side elbow plank hold (each side)
• Light shoulders mobility

Back & Upper Back Workout:

• 5 sets of 3-4 reps chin ups (from standing position)
• 3-5 sets (6-10 reps) reverse body rows on BB bar at a squat rack
• 3 sets of 12 reps 40lbs BB bent over rows (preloaded BB)
• 3 sets 10-12 reps one Arm Shoulder DB Press (15 lbs DB) - each arm

HIIT: 15 minute spin bike (1 minute easy pace/ 30 sec high resistance pedaling)

Upper and Back Workout at gym

• 3 sets of 5 reps pull up (focused on pulses-contracting my lats)
• 3 sets of 6-8 reps chin ups (focused on pulses-contracting my lats & negatives + different grips)
• 3 sets of 8-10 reps single arm rows (25lbs. DB)
• 3 sets of 8-10 reps single arm KB/DB military press/shoulder press (15lbs.DB)
• 3 sets of 6 reps regular push ups
• 3 sets of 8-10 reps assisted triceps dips (from bench, straight legs)

Self KB Upper & Back Workout

I am super happy that LBKC allows me to use their equipment even when I am not taking the class. I feel like a kid got thrown into a candyland! Well those colorful KBs resembles colorful candies, right?

But these are killer candies that will give me strength instead of sugar!

So I put together my own workout, focusing more on upper and back.

2 Rounds:

• 3x Turkish Get Up (each side - no switching) -15lbs. KB
• 30x KB Swing (used 35lbs KB then 44lbs. on 2nd round)
• 5x assisted pull up (used thin green band)
• 10x KB Goblet Squat (35lbs)
• 12x Military Press (each side) - 15lbs. KB

Rest 1 minute

3-5 minute Snatch Practice (about 10 reps each arm - 15lbs. KB)

Then I saw this crazy big KB (48kg = 105lbs) and couldn't help to do some deadlifts!

2x5 Sumo Deadlift (105 lbs.) - That was only 5 lbs shy from my 100% bodyweight! I was planning to do 3x5 but I think for now it was enough. My quads start feeling it now.

Post WO snack: steamed 4 egg whites + 1 serving Green Vibrance mixed with my cold tea.

GOOD WORKOUT!!

Back, Abs and HIIT Cardio

Back & Abs Workout:
3x12 reverse push up / seated pull ups
2 minute ball crunches
3x12 wide rows (started off with 2x15lb DB then to 2x12lbs DB)
2 minute ball crunches
3x12 bent over rows (2x12lbs DB)
2 minute ball crunches
3x12 dive bomber push ups

HIIT Cardio (High Knees Skipping)
30 sec all out / 1 minute rest - 8 Rounds

I tried my best to bring my knees up high. Definitely a big difference. 30 secs was more than enough!

Back & Cardio Workout

Second day after Carb Nite® so I could still hit it hard...AGAIN!

Back Workouts:
Seated Pull Ups ( 8 reps / 6 reps / 4 reps)
Renegade Rows (24 reps (12 lbs DB) / 12 reps (15 lbs. DB) / 10 reps (17 lbs DB)
DB Single Arm Rows (15 reps (15lbs DB) / 10 reps (20lbs DB) / 8 reps (22lbs DB) - each arm

I did some weighted abs workout in between exercises
20 reps weighted jack knives
15 reps twisted sit up with weight
15 reps weighted V ups

Then I modified ZWOW #44 into more cardio/HIIT workout (15 sec rest /1 min on for 9 Rounds)
High Knees Skippings/Free style skipping
Burpee with side leg lifts
bodyweight wood chop lunge (alt sides)