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.

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, 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

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!

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

Bodyrock.tv: Butt Buster -2

First time did this back in November 2010. See the entire explanation on Bodyrock.tv.

Workout breakdown:
Set the interval timer to 10sec off /30 on for 18 rounds.
1. Elevated Leg Lunge Jump (Left side) 19-14-15 (old 22/17/12)

2. Elevated Leg Lunge Jump (Right Side) 15-16-18 (old 18/18/14)

3. Elbow Plank Side Hop 29-27-26 (old 25/25/25)

4. Exploding Star 12-14-12 (old 11/11/10) - honestly, I didn't squat all the way down towards the end of the rep- more like half squats.

5. Pendulum 44-40-35 (old 27/29/27)

6. Ab Buster Exercise 22-25-25 (old 40/47/40 - I might count each side as 1 rep and when I re-watched the video again, only 1 side counts as 1 rep)



In the end, I got these on both of my elbows.

I should call this workout Elbow Buster.

Then I did 4 minute interval high knees skipping (10 sec off/20 sec on for 8 rounds)

46-43-29-50-50-35-30-51

Then I practiced doing double unders until I couldn't do anymore.

Bodyrock.tv: Butt Buster Workout

This morning workout was okay for me. I don't think I pushed myself hard enough to sweat more (even though my sweat was still pouring like crazy but not too crazy). It could be the cooler weather, it could be I didn't push myself hard enough, or it could be I was still a bit sore from the 400 reps that I did on Thursday?



Workout breakdown: Set the interval timer to 30 on /10 off for 18 rounds. Do this circuit 3 times. Total workout time 12 minutes.
1. Elevated Leg Lunge Jump (Left side)
22/17/12

2. Elevated Leg Lunge Jump (Right Side)
18/18/14

3. Elbow Plank Side Hop
25/25/25

4. Exploding Star
11/11/10

5. Pendulum
27/29/27

6. Ab Buster Exercise
40/47/40