Chest, Back & Arms

Mobility Warm Up

DB Bent Over Rear Delt Flys / BW Stability Ball Glute Bridge
3x7.5lbsx15 / 3x30

Hammer Front Lat Pulldown / Peck Deck Chest Flys
35lbs x 12 / 50lbs x 12
40lbs x 12 / 55lbs x 12
45lbs x 12 / 60lbs x 12

Seated One Arm Cable Row / Push Ups
12.5lbs x 15@ea- too light / 10
20lbs x 12@ea / 10
20lbs x 12@ea / 10

Lying Leg Raise (rested 30 secs between sets)
15 / 12 / 12

Overhand grip Pull up practice
5 (last 3 with machine assisted)
8 ( machine assisted 10-20lbs)

1 DB Seated Overhead Triceps Ext / DB Seated Hammer Curl
3x15lbs x 15 /3x 10lbs x 12

Full plank & knee tuck
20@each
15@ea (both hands on med. ball) - harder
15@ea (both hands on med. ball)

Chest & Back + 3x30 Bodyweight One Leg Glute Bridge

Mobility Warm Up

Peck DeckRear Delt Flys/ Peck deck chest fly
25lbs x12 / 35lbsx 12
35 x 12 / 40 x 12
40 x 12 / 45 x 12

Pullup practice
1-1-1

Hammer Iso Front Lat Pulldown
30lbs x 12
35lbs x 12

Cable wide Lat Pulldown
45lbs x 12
50lbs x 12
50lbs x 12

Note: felt tension on lats more

Seated Cable Row (weight @ea side)/Bodyweight One Leg Glute Bridge
3x27.5lbs / 3x30@each

Hammer Incline Chest Press (weight @ea side)
25lbs x 12
30lbs x 8 - left almost gave out
30lbs x

Push Ups (resting at bottom) / Lying Leg Raise
6 / 10
6 / 10

Chest & Back + 3x30 Bodyweight Glute Bridge

Mobility Warm Up

DB Bent Over Rear Delt Raise/ Stability Ball Glute Bridge
3x7.5lbsx15 / 3x30

Hammer Wide Lat Pulldown
35lbs x 12 - warm up
45lbs x 12
45lbs x 12

Cable Wide Lat Pulldown
1x45lbs x 12 - angled a bit to feel more lats engagement

BB Row
50lbs x 12
60lbs x 8
60x10
60x8

One Arm DB Row
25lbs x 12@each
25lbs x 10@each - more lats engagement
25lbs x 10@each

DB Incline Chest Press (DB each)
20lbs x 10
25lbs x 8
25lbs x 8
25lbs x 8

Push Ups / hanging knee raise
10 / 15
10 / 20
10 / 20

Glutes & Legs

BB Glute Bridge / hip abdct 30@each
115lbs x 20 warm up
125x 15 (hold) warm up
145 x 12 (hold)
3x155 x 10 (tough)

DB Goblet Squat
35lbs x 15
40lbs x 15
40 x 15

DB One Leg RDL (hold a bench - hold 1 DB)
3x35lbs x 15 @each

DB side Lunges (hold 1 DB)
3x15lbs x 15@each

Leg Ext (Life fitness machine- set A #1)
3x40lbs x 15 - hard last 5 reps

Heavy Glutes & Legs and Kettlebell Workout

Warm up:
3-5 minute spin bike
Clamshell with light band
Seated Band Hip Abduction
Walking Knee Hugs

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

BB Glute Bridge - hold 10 sec at top at last rep/ Standing Hip Abduction 20x @each
125lbs x 20
145lbs x15
155lbs x 12
165lbs x 10
170lbs x 10

BB Front Squat (below parallel)
60lbs x 10
65lbs x 8
65lbs x 8
60lbs x 10

KB Class (modified)
3 circuit
Push up (substituion for ring push up) 10x
Figure 8 to hold 20x
Double KB Sumo Deadlift (substitution for Sumo High Pull) 35lbsx20
1 arm snatch 18lbsx20@each
Kb Lunge variation (substitution for 1 Arm Overhead Squat)
Split squat 18lbs x 12@ each -1st round
Double Kb rev lunge 18lbsx12@each
Single Kb side lunges 18lbsx15@each
1 arm KB Row 22lbsx10@each

Hanging abs 2x15-20 reps

Finisher:
Butt Blaster 3x30lbsx15 @each
Leg Extension 3x30lbsx12 @each

Glutes & Legs & Circuit Training

BB Glute Bridge
115lbdx20- warm up
135lbsx15- warm up
145lbsx12
155lbsx 10
165lbsx10
170lbsx7

BB DeadLift
95lbsx10
100lbsx8
100lbsx8

BB Front Squat
3x55lbsx 8- a bit below parallel - first time did this and I was happy that I could do it without having butt wink at the bottom - at least that what I thought from watching my own video. I'll send the video to you for review.

BB Split Squat
45lbsx12@each
50lbsx10@each
50lbsx 10@each - I finally braved myself to add a little bit more weight

DB Walking Lunges (hold 2 DBs) - butt and quad killer!
2x15lbsx20

Circuit class
3-5 rounds
KB clean & jerk 20lbsx10@each
20 yard 135lbs sled push
10 push up
20 yard bear crawl
20 yard sprint
20 yard 135lbs sled push
KB swing 44lbsx20

Got 3 rounds in 22 mins

Butt Blaster
3x30lbsx15@each- felt butt burn

Glutes, Legs & HIIT sled push

BB Glute Bridge / Standing Hip Abduction 20x @each
95lbs x 20 - warm up
115lbs x 15 - warm up
4x125lbsx15- feet need to be closer to feel more on glutes

BB Deadlift
95lbs x 10- focused on keeping arch back - felt heavy
95lbs x10
95lbsx8

BB Front Squat
3x55lbs x10- hard last 2 reps

BB Split Squats
2x45lbsx12@each- right side felt hard (right leg on rear side)
45lbsx10@each - had to reduce reps to make sure right side could keep up

HIIT (sled push) (40 yards - 5 rounds) -abt45-49 sec per round/ resting abt 1 min)
3x 160lbs x 40 yards
2x 135lbs x 40 yards

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 & 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

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

BB Glute Bridge
Set 1 - 105lbs x 12 - heavy, good weights for the reps
Set 2 - 105lbs x 12
Set 3 - 105lbs x 15

BB Deadlift
Set 1 - 85 lbs x 10 - aggressive tempo
Set 2 - 85lbs x 10 -good weights
Set 3 - 85lbs x 10 - good weights

BB front squat
Set 1 - 50lbs x 12 reps - focused on tightening side glutes when up- trying not to bounce at bottom & no PPT in top -last 2 reps were hard
Set 2 - 50lbs x 10 reps - only managed to 10 w last 2 were tough
Set 3 - 50lbs x 12 reps - last 2 reps were tough!

DB Side Lunges
Set 1 - 15lbs x 15 @each leg -focused on deep side lunge- hold DB in front chest like goblet
Set 2 - 15lbs x 15 @each leg- standing right leg isn't as stable as standing left leg
Set 3 - 15lbs x15@each leg - felt tensions on back glutes & side glutes

Standing Cable Hip Abductions
Set 1 - 10lbs x 15 @each - focused on using side glutes
Set 2 - 10lbs x 15 @ each- pulling right leg struggled twds last 5 reps
Set 3 - 10lbs x 12 @each leg

Glutes, Legs and KB Workout

My CN last night was great. Woke up feeling and looking lean, mean machine, crushing BB with Glutes & Legs Workout.

I upped my BB Glute Bridge to 105lbs now..YAY! Now I could start doing BB Glute Bridge at LA Fitness now that I could at least use 25lbs plates so I could just roll underneath the bar. Excited to do it again on Wednesday for my second Glutes/Legs workout. I upped my BB Deadlift to 85 lbs. Great feeling overall! My arms didn't give away at all, instead I felt a lot of burn and stretch on my hamstrings and glutes! I made a mental note to pay attention on my arm distant from my legs while holding the bar. I had the tendency especially on my right arm to hold the bar a bit far from my legs. Sorry if it doesn't make sense.

Front Squat unfortunately I could only get to 10 reps, while last week I could at least pushed thru 12 reps. It might be I was quite toasted already from the Glute bridge and Deadlift. Resting between sets were only enough time for me to log my sets or changing/putting away weights. Time under tension!

BB Glute Bridge
Set 1 - 105lbs x 12 reps - heavy pushed thru 12 still had some more reps could do
Set 2- 1105lbs x 12 reps - good weights
Set 3- 105lbs x 12 reps - booty pumps!

BB Deadlift
Set 1 - 75lbs x 12 reps - felt good burn on hmastrings & glutes -could do more weights!
Set 2- 85lbs x 10 - good weights! Still had 2 more reps tank
Set 3 - 85lbs x 10 - good stretch at legs hammies & glutes- arms didn't give away!
Set 4 - 85lbs x 10 - need to pay attn to arm distant holding the bb

BB Front Squats
Set 1 - 50lbs x 10 - had to focus
Set 2 - 50lbs x 10 - struggled last 2 reps - could maybe push 2 more reps
Set 3 - 50lbs x 10 - struggled last 2 reps - quads & knees burning to get up last 2 reps!

BB Reverse Lunge
Set 1 - 45lbs x 10 @each - left felt stronger
Set 2 - 45lbs x 10 @each - burning legs! Left felt more on glutes compare to right
Set 3 - 45lbs x 10 @each - left glute felt more tension than right- right more on quads/a bit on knees

KB class circuit
Part#1: 15 min AMRAP (completed 3 rounds)
20lbs x 1 rep @each Turkish Get Up
5 burpees (no jumping- focused on the push ups- elbows close to side and chest touching ground)
20lbs x 5 reps dead clean & press @each arm - left leg felt weaker towards 2nd and 3rd round. Had hard time pushing the weight up!
2x22 lbs x 8 reps KB front squats

Part #2:
6 sets - 30lbs x 10 rep @each One Arm KB Swing (30 sec break in between sets)

Part #3:
2 sets - 30 sec Wall Sit

Part #4:
80 reps total Reverse Body Ring Rows (with a partner)

Butt Blaster
Set 1 - 30lbs x 20 reps @each- right leg felt knee burn -left ok on glutes
Set 2 - 30lbs x 17 reps @each - right leg had hard time extending w/o feeling burn on knees- left fekt strong w full ext. pushing from glutes
Set 3 -30lbs x 15 reps @each - right leg needs more work pushing from glutes, not knees or quads!