Glutes & Legs

BB Glute Bridge (w side lying or standing hip abduction btwn sets)
45x30 warm up
2x115x20 warm up
145x15- hold
155x10 hold
165 x 10 hold
175x 10 - hold

BB Back Squat
45x15-easy
50x15 - easy
3x55x12- moderate

BB Reverse Lunge (switching btwn front & back loaded @each set)
3x45x12@each - ok -focused on balancing

Note: back load feels more balance but still getting used to it

BB RDL
45x15- easy
3x55x15 - mod weight to get form

Leg Ext (cybex-30lbs+3 sm weights)
45lbs x 15
2x45x12- very hard last 2 reps

Light Glutes & Legs Workout

This morning my legs and glues were already FINE so I went to the gym :) The squat rack was being used the entire time so I had to refrain for my original plan doing hip thrust and BB deadlift.

One Leg Glute bridge

• Set 1 - bw x 20 reps @each - right leg felt burn by 10th reps- had hardtime keeping the burn focus on glutes - felt around knees- left leg felt burn on booty by 14th reps- a little on knees
• Set 2- 20lbs preloaded BB x 15 reps @each - right leg felt burn on quads - left felt some on glutes but stronger than right
• Set 3 - bw x 20 reps @each - right leg could push more from glutes, still felt a bit on quads but not too much - left felt strong
• Set 4 - bw x20 reps @each - right glute didn't feel burn until last 5 reps. Had hardtime not having quads took over. Left leg strong- didn't feel until last 2 reps

45° reverse hyper extension
Set 1-3 x 10 reps - felt burn on hamstrings & butt

Bb Front Squat

• Set 1 - 45 lbs bar x 15 reps - struggled last 5
• Set 2 - 50lbs (2.5lbs platex2) x 12 reps - struggled last 2
• Set 3 - 50lbs x12 reps - struggled last 2
• Set 4 - 50 lbs x 12 reps - struggled last 4

One Leg DB RDL

• Set 1 - 30 lbs (2x15lbs)x 10 reps - had hardtime balancing
• Set 2 - 30lbs x12 reps - balancing a bit better on standing left leg compared right
• Set 3 - 30lbs x 12 reps - right leg had better balancing- left leg lost a bit balance at last 2

DB calf raises in between RDL sets
3 sets x 30lbs (2x15 lbs. DB) x 10-15 reps

DB Backward Lunges (did the knee up variation)

• Set 1 - 30lbs (2x15lbs) x 15 reps @each - quads burning last 5 reps
• Set 2 - 30 lbs x 15 reps @each - standing left side had hard time balancing last 3-5 reps
• Set 3 - 30 lbs x 12 reps @each - only managed to 12 reps

Active rest in between sets: abs moves on the bench - seated bicycle, leg raises, jack knives).

LBKC 2012 New Year's Eve Kettlebell Workout

Last workout of the year 2012, so it gotta be bad and I planned to be a bad ass and pushed myself to my limit!

Good thing I got permission to work from home so I could sneak out in the morning to the class and nobody would notice anyway..haha. Fair enough, when I came back, nobody called me asking where I was. Besides most people started off late. Very few of them are super early birds like me!

Ok on to the workout!

#1 KB Jerk practice
10 reps each hand (12lbs KB)

#2 15 min AMRAP:

• 1 rep each side Turkish Get Up + Windmill Combo (12lbs KB)
• 10 rep each side double KB cleans (2x12lbs KB)
• 8 reps each side Romanian Deadlift with 2 KB (2x25lbs KB)
• 8 reps Pull ups (assisted with thick band - 75% off bodyweight)

Completed 4 rounds + 1 set Turkish Get Up + Windmill combo

#3 Abs
10 sets of:
Jack Knives + Russian twists combo (with 12lbs KB)

#4 Sled Push!
I did 4 laps of 275lbs sled push!! (1 minute rest after 1 lap)

1 lap = 20 yards.

275lbs! That's 2 3/4 of my bodyweight! If I had more time, I didn't mind to do at least 300lbs. Maybe it's not a good idea, I might break my legs...haha!