Glutes & Legs

Mobility warm up:
Medium Band Fire Hydrant 3x20@each
Donkey Kick 3x20@each

Prone Lying Leg Curl
30lbsx12
2x35lbsx 12

BB Glute Bridge / side lying hip abdct 20x@each
115x20 warm up -hold
145x20 warm up-hold
4x165x12- paused last 3 reps

BB Sumo Deadlift / standing hip abdct 20x@each
1x95lbsx 8
3x95lbsx10- paused last 2 reps

BB Back Squat (shoulder width)-4 sets- bar on traps (lower)
65lbsx12-might be able to push 3 more?
65lbs x 15!!
70lbs x 10-ok weight!
70lbs x 12!!

DB Side Step ups -15lbs -1 DB
3x15lbsx15@each

Heavy Band Seated Hip Abdct
3x30-hold on last rep

Leg Extension
3x55lbsx12- quad burnout last 2 reps!

Leg Press (feet narrow-straight)
25lbs x 15 - ok
35lbs x 15
45lbs x 12- good weights!

Note: felt more glutes in action

Active Rest Day - Band Glute Floor Workout

Light Band Clamshell
3x20@each

Ankle Weight Donkey Kick
3x2lbsx20@each

Standing ankle weight Hip Abduction
3x2lbsx20@each

Med Band Walk
3x20@each

Glutes and Legs (Strong Curves sets/reps WEEK 2)

BB Hip Thrust (3 risers-hold top) / band hip abduction in between sets
115lbsx 20- american
115lbs x15-reg
125lbs x 15-amer- singles last 3
125x15-reg-singles last 5
135x15-amer-singles last 5
135x12-reg- singles last 4

BB Deadlift
2x85x12- hard last 2 reps
2x90x10 hard last 2 reps

BB Back Squat
55lbs x 15 (shoulder)
55lbs x 15 (narrow)
55lbs x 15 (wide) -singles last 3

BB Rev Lunges (back style)
3x50x15@each

KB Side Lunges (hold 1 KB)
18lbs x 20@each

Knees start feeling tight so only did 1 set

DB RDL (2 DBs)
3x30lbs x 20

Butt Blaster / Leg Ext
50x12@each / 45x15@each
50x12@each/45x12@each
50x12@each / 45x12@each

Glutes & Legs (using SC sets/rep range - WEEK 1)

I had a great Glutes and Legs workout today. It was so great. I wasn't tired but towards the end I was just mentally (and physically) wiped out so I had to skip the last 2 accessory leg workout - Leg Ext and Lying Leg Curl!

BB Hip Thrust (3 risers)- hold top / hip abdct
2x95x20 - american & reg
125lbsx15-reg
125x 20- american
135x15-reg
135x 15-amer

Note: I tried with 4 riser but I felt more quad burn than glute so I went back to 3 risers

Double KB Suitcase Deadlift
3x35lbs x 12 - feet closer together - felt lots quads burn

BB Back Squat (feet point straight fwd)
3x55lbs x 15 - singles last 5 reps

Note: Ok, I finally tried to squat with both feet pointed straight forward- harder but doable. I am amazed that I could still push to 15 with 55lbs. Time to move it up 2.5lbs next for Back Squat? Haven't tried with Front Squat yet.

KB Side Lunges
18lbs x 15@each
18lbs x 15@each
18lbs x 20@each

Double KB Walking Lunges
2x18lbs x 20 total reps- singles last 4 reps

BB RDL
55lbs x 20- narrow
60lbs x 15- shoulder width
60lbs x 15- narrow

Butt Blaster
3x50lbsx12@each

Glutes & Legs

BB Hip Thrust -4 risers
45lbsx20 warm up
65lbsx 20 warm up
3x95lbsx12
100lbsx10
100lbsx8

Bodyweight Skater Squat (- just above parallel- right side had no balance)
3x10@each

DB One Leg RDL
25lbs x 12@ each
25lbsx 10@each
25lbsx10@each

Bodyweight Bulgarian Split Squat (4 risers)
3x12@each - burn on hip flexor & quads, not much on butt ( elevated foot resting on toes instead entire foot)

Cable hip abduction
3x14lbsx15@each

Cable hip adduction
3x10.5lbs x15@each

Back & LIght Glutes Workout

BB Pendlay Row / V up abs 20x
45lbs x 15 - got full ROM entire reps
3x45lbs x 12- only managed to 12 - last 2 were tough to get full ROM

DB One Arm Row
25lbs x 12 @each
25lbs x 10 @each
25lbs x 10@each - last 2 were tough,didn't get full ROM

I think I'll stick to 25lbs for now and will record another video when I'm doing it again.

*No rest, only switching sides

Seated Cable Row / weighted sit up 10x (11lbs med ball- no weight on last set)
3x 20lbs x 12 - kept shoulders down & pull from lats - no rounding shoulders

Question: 20lbs is the weight on each side so total weight is actually 40lbs. Should I write it as 20lbs or 40lbs?

Standing Cable Hip Adduction
3x10.5lbs x15@each

Standing Cable leg back raise
3x12.5lbs x15@each - powered thru all sets

Pull up practice - resting 1 min
4 - 3.5 - 3

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

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)

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

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

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.

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

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!

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

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

Glutes & Legs Workout with Kettlebell Circuit

BB Glute Bridge
Set 1 - 85lbs x 20 reps
Set 2 - 85lbs x 20 reps - need to focus tightening glutes
Set 3 - 85 lbs x 20 reps - didn't get glute burn till last 5 reps

BB Deadlift
Set 1 - 75lbs x 10 reps - need to focus on keeping right toes on ground entire time
Set 2- 75lbs x 10 reps - better at keeping right toes grounded- focused on tracking knees outward
Set 3 - 75 lbs x 10 reps - better set. Felt stretch @ hamstrings & glutes

BB front squat
Set 1 - 50lbs x 12 reps - struggled last 2 reps - need to focus squeezing side glutes on top mov't
Set 2 - 50lbs x 12 reps - felt stronger pushing w quads on way up & tightening side glutes
Set 3 - 50lbs x 12 reps - could push thru more- might wanna try to pass 12 reps next time

Butt blaster
Set 1- 20 lbs x 20 reps @each - right glute felt more burn quicker & more than left
Set 2 - 20lbs x 20 reps @each- same
Set 3 - 20lbs x 20 reps @each - left didn't feel burn till last 5 reps - right struggled last 5 reps

I know I missed the lunges. To be honest, I kinda dislike lunges and its variations.

Kettlebell Class
Part #1: 20 min. AMRAP
1 rep Turkish Get Up @ each side - 20 lbs KB
10 reps clean & jerk aka Long cycle @each side - 18 lbs. KB
10 reps Sumo Deadlift & High Pull - 35 lbs. KB
10 reps diamond push up (half and half on knees and toes)

Part #2: Tabata style conditioning (10 sec rest/ 20 sec active for 8 rounds)
KB Swing (44 lbs. KB)
Plank hold (full plank-1/4 way down, 1/2 way down, all the way down)

Glutes and Legs Workout

For some reason, my mojo wasn't quite up there today judging by my dreadful feeling when I got to the squats and side lunges! Was hoping to hop on the spin bike for some HIIT but that didn't happen.

Warm up:

• 20 reps clamshells (each side)
• 20 reps donkey kicks (each side)
• 20 reps fire hydrant (each side)
• 2-3 min light resistance spin bike

Workout:

• 3 sets 15 reps 75 lbs BB Glute Bridge
• 3 sets 15 reps 75 lbs. BB deadlift
• 3 sets 15 reps 2x20lbs KB front squats
• 2 sets 12-15 reps 20lbs. KB side lunges (each leg)
• 1 set 10-12 reps weighted donkey kick on the Glute flexor machine (each side) - 20lbs weight
• 1 set 10-12 reps weighted donkey kick on the Glute flexor machine - 30 lbs weight

Light Glute, Quads, Chest & Arms Full Body Workout

Warm up:

• 2 sets 30-50 clamshells (each side)- at home
• 2 sets 30-40 donkey kicks (each side) - at home
• 1 set 20-25 fire hydarnt (each side) - at home
• 2 minute freestyle skipping
• 50-60 reps bodyweight glute bridge
• Various primal moves - bear crawls, crab to pike , backward crawling

Workout:

• 3 sets 50-60 bodyweight hip thrust on 4 risers aerobic step
• 3 sets 20-25 65lbs. DB Sumo Deadlift
• 3 sets 8-10 bench push ups
• 3 sets 10-15 DB Squats (2x20 lbs DB) - First set did front squats for 10 reps but finished off the last 5 reps and 2nd & 3rd set with DB squat (holding DB on my sides)
• 3 sets 10-12 triceps bench dips with feet elevated on the DB
• 3 sets of 10-15 bulgarian split squats (2x15lbs DB)
• 1 set 4-5 reps 15 lbs. One arm biceps curls - too heavy
• 2 sets 6-8 reps 2 arm biceps curls with 25 lbs plate

Active rest between sets/workout: 20-25 reps various ab moves (standing knee to elbow crunches, knee hugs, plank knee tucks)

Finisher:
3 sets 20-25 reps knee raises