Back, Arms & Light Glutes

Med green band assisted overhand grip pull up
6-4-5-5

X Band Side Walk 2x30reps total

Standing Wide Grip T Row Bar / butt blaster
2.5lbs x 10 / 30lbs x15@each
2.5lbs x 10 / 30lbs x 15@each ( right side moved down to 20lbs to finish off last 5 reps)
2.5lbs x 10 / 30lbs x 15@each

Cable Hip Abduction
3x15lbsx20 @each

Cable Hip Adduction
3x15lbs x20 @each

One Arm DB Row (no rest, just switching sides)
15lbsx 15@each
15lbs x 12 @each
15lbs x 10@ each

BB Close Grip Triceps bench Press / DB Hammer Curl superset
3x35lbsx15 / 3x8 lbsx12

Back & Biceps

BB Pendlay Row
30lbsx15- warm up
30lbsx12- practice reps
45lbsx 8- aggressive tempo with full ROM
45lbsx 10- hard last 2 reps
45lbsx8
45lbsx 8

One Arm DB Row
4x20lbsx8@each- focused on pulling from lats

Seated Cable Row
27.5lbsx 8 - heavy
27.5lbsx8- might be too heavy - form broke a little
20lbsx 10- ok weight
20lbsx 10- ok
20lbsx 10

Weighted Sit Up (hold 7.5lbs DB overhead)
3x7.5lbsx15

Overhand Grip Pull Up Iso Hold pratice- super hard!

Alt DB Biceps Curl
3x10lbsx10- burn last 2 reps

DB Hammer Curl
3x7.5x10

Standing Cable Hip Abduction
3x12.5lbsx15@each

Standing Cable Hip Adduction
3x12.5lbsx15@each

Standing Cable Straight Leg Back Raise
3x15.5lbsx15@each

Glutes & Legs

BB Glute Bridge
95lbsx20- warm up
115lbsx 15 - mod weight
125lbsx 15
3x135lbsx12/3x20 @each standing hip abduction

BB Deadlift
95lbsx10- ok
3x100lbsx 8- good weight - no rounding back!- kept lats engaged!

BB Front Squat
55lbsx10
55lbsx8
55lbsx10

BB Split Squat
3x45lbsx12@each- right inner thigh felt tight today!

Butt blaster
3x30lbsx15@each

Standing Cable Hip abduction
3x25lbsx15@each

Standing Cable hip adduction
3x25lbsx15@each

Standing Cable Back Leg Raise
25lbsx15@each- felt light
2x35lbsx15@each

10min One Arm KB snatch (8kg)

Back & Light Glutes

BB Pendlay Row
45lbsx12- hard last 2 reps
45lbsx10- hard last 2 reps
45lbsx 10-

Seated Cable Row / V up abs 15x
20lbsx12- felt a bit light
27.5lbsx8
27.5lbsx8

One Arm DB Row
2x20lbsx10
20lbsx8- hard set esp on left

Chin up Iso Hold/ practice
3 sets (about 15-20sec hold)

Standing Cable Hip abduction
3x14lbsx15@each

Standing Cable Hip Adduction
3x10lbsx15@each

Standing Cable Straight Leg Back Raise
3x15.5lbsx15@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, Biceps & Light Glutes

BB Pendlay Row
4x45lbsx12- hard last 2-4 reps

One Arm DB Row
3x25lbsx10

Hyper Ext 3x20

Seated Cable Row / V Up Abs 15x
20lbsx12- felt light
3x27.5lbsx 8 - heavy

DB Alt Biceps Curl
3x10lbsx10@each- tough last 2reps

DB Hammer Curl (I used this video as guidance)
3x10lbsx8 - hard last 2

DB Side curl (video reference from here - this guy has quite good tutorial videos, including how to use a machine! I think you sent me one of his demo on Triceps Ext before)
3x5lbsx10@each - right biceps felt more burn than left? -I am not sure the exact name of this move so I just copied his term.

Standing Cable Hip Abduction
3x15.5lbsx15@each

Standing Cable Back Leg Raise
3x15.5lbsx15@each

Standing Cable Hip Adduction
3x12.5lbsx15@each

Chest, Shoulders, Triceps & Standing Cable Glutes

DB Incline Press / V up abs 15x
1x15lbsx 15- warm up
3x20lbsx10- tough last 2- powered thru all reps

Standing DB One Arm Front Shoulder Press
3x15lbsx8@each - left arm felt weak so could only did 8 reps

5lbs plate Prone Rear Delt Raise
3x5lbsx12 - minimal rest

BB Close Grip Bench Press
3x40lbsx12- felt heavy / last 2 were tough - felt tris pumped

One Arm DB Lying Ovhead Trisceps Ext
3x5lbsx15 @each - tris burn & pumped esp last 5

Bodyweight Bench Triceps Dips (feet elevated)
3x12

Standing Cable straight leg back raise
12.5lbsx15@each-light
14lbsx15@each
15.5lbsx15@each- good weight

Standing Cable Hip Abduction
3x15.5lbsx15@each

Standing cable Hip Adduction
3x12.5lbsx15@each - adductor burn & pumped!

Chest, Shoulders, Triceps, Light Glutes & KB class

DB Incline Press / v up abs 20x superset
1x15lbs x 15- warm up
3x20lbsx10- good weight

BB front shoulder press / Hyper ext. 20x superset
3x30lbsx12- powered up entire reps

DB Prone Rear Delt Raise
3x5lbsx12

BB Close Grip Bench Press (minimal resting)
1x30lbsx15- too light
3x35lbsx15- good weight

EZ Curl Bar Lying Ovhead Tris. Ext (minimal resting)
1x15lbsx15- too light
3x20lbsx15- ok but right tris felt more burn while left didnt- imbalances?

Butt Blaster (no resting just switching sides)
3x30lbsx15 @ each - super butt burn by last 3- powered thru kicking & little pause on top

Standing Cable Hip Abduction
3x20lbsx15 @each - good weight

Standing Cable Hip Adduction
3x15lbsx15@each

KB Class
1 arm press 5x 22lbsx 5 @each
15 min AMRAP
KB Swing 15x44lbs
OH squat 8x20lbsx8 @each
1 arm clean & jerk 8x22lbsx8@each

Got: 3.3 rounds

Battle rope 3x45sec (15sec jump jack/15sec rope slam/15sec waves)

Back & Light Glutes

BB Pendlay Row - focused on shorter rest & a bit more aggressive tempo
45lbs x 10
50lbs x 8
50lbs x 8
50lbs x 8

One Arm DB Row (no rest just switching sides)
20lbs x 15 @each
3x25lbs x 10@each - tough last 2

Hyper Ext: 3x15- felt burn on upper butt

Seated Cable Row (shorter rest, more aggressive tempo)
20lbs x 12
20lbs x 10 hard last 2
20lbs x 8 hard last 2

Standing Cable Hip Abduction
3x15lbsx15 @each - no rest just switching sides

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

Standing Cable Back Leg Raise
14lbs x 15@each - felt light
3x15.5lbs x15@each - good weights

Close Grip Chin Up practice (resting 45sec-1 min)
4-3-3-3

Hanging Knee Raise (rest 45sec-1min)
3x12

Chest, Shoulders,Triceps & Light Glutes

Gosh it's been SUPER HOT and HUMID down here. I don't usually turn on AC but I had to for the past couple days at night just to cool down the bedroom or else I can't sleep. My sleep hasn't been great lately anyway but good thing it didn't impair me that much.

DB Incline Press / V up Abs 20x
20lbs x 10- hard last 2
20lbs x 8-hard last 2
20lbs x 10- tough last 2

BB standing front shoulder press/ hyper ext 20x
3x 30lbs x12- focused on explosive movts

DB Prone Rear Delt Raise /RKC plank hold as long as capable of
3x 5lbs x12

BB Close Grip Bench Press / abs straight leg butt lift 15x
3x30lbs x15

BB Lying Ovhead Tris Ext. / bicycle abs 30x
3x20lbsx15- tough last 2-5 reps

Standing Cable hip abduction
3x12.5lbsx15@each

StandingCable hip adduction
3x10.5lbsx15 @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

Chest & Shoulders, Triceps & Light Glutes

Yay, it's Thursday!

DB Incline Press /active rest: Ab Splitter 10x
15lbs x 15 x 2 - warm up - focused on pushing from chest
20lbs x 10 - pushed last 2
20lbs x 10
20lbs x 10

BB front Shoulder Press / reverse crunch 15x
30lbs x 15
30lbs x 12- last 2 were tough
30lbs x 12- last 2 were tough

DB Prone Rear Delt / side lying hip abduction 15x@each
5lbs x 12x3

Close Grip Bench Press / hyper ext 15x
30lbs x 15 x 3

BB Ovhead Triceps Ext
20lbs x 15
20lbs x 12- hard last 3
20lbs x 12- hard last 2

Standing Cable Hip Abduction
12.5lbs x 15 x 3 @each - good weights / will stick to this for a while

Standing Cable Straight Leg Back Raise
12.5lbs x 15 @each - too light
14lbs x 15@each - good weights

Standing Cable Hip Adduction
9lbs x 15@ each - felt light
10.5lbs x 15x 2 @each - mod weights- felt inner thigh burn

Back Workout & Light Glutes

With the ones supersetted with abs, I pretty much moved from one to another, almost non stop. For single Arm DB Row, resting was only switching sides.

Pendlay row was quite tough to get full extensions and pulling solely from my lats, not arms.

BB Pendlay Row / Hyper Ext 15x
45lbs x 15 x 3 - hard last 5 reps

DB One arm row (rest only switching sides)
20lbs x 15 x1 @ each
20lbs x 12x 1@ each
25lbs x 10x1 @each

Seated Cable Row / Ab Splitter 10x
20lbs x 15x1
20lbs x 12 x1
20lbs x 10 x 1

Standing Cable Hip Abduction / chin up practice 2-4x
14lbs x 15 x 3@each

Standing Cable Hip Adduction
9lbs x 15 x 3 @each

Standing cable leg back raise
10.5lbs x 15 x 1 @each - too light
12.5lbs x 15 x 2@each - good weights

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 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.

Back & Light Glutes Workout

BB Bent Over Row
45lbs x 15 warm up set
55lbs x 15 warm up /good back burn
65lbs x 12 - better than last wk/ fixed the grips
65lbs x 12 - last 2 were quite tough
65lbs x 12- good set

One Arm DB Row
30lbs x 12 @each
30lbs x 10@each- hard last 2 rep
30lbs x 10@each - hard last 2
Resting was only switching sides on all sets

Seated Cable Row
27.5lbs x 10-didn't feel much back tension as bent over row/db row?
27.5lbs x 10-fixed positioning so felt tensions on upper&mid back
27.5lbs x 10
27.5lbs x 10

Standing Cable Hip Abduction
15lbs x 15@each - too heavy - didn't feel working the right muscles
12.5lbs x 15@each - better
12.5lbs x 15@each - last 5 were tough

Standing Cable Hip Adduction
3x7.5lbsx20@each- focused on working the right muscles as opposed to heavy weight

Assisted close grip pull up
4 reps-3 reps - 2 reps (barely got the last one up)

Back and Light Glutes

Warm up:
Rhomboids Exercise 2.5lbs x 20 @each arm
Shoulder Rotator on Knee 2.5 lbs x 10 @each arm - I'm loving this! It warms up my shoulder rotator by the end of 2 reps. The slower I did, the better. Mike R is good!

EZ Curl Bar Bent Over Row
45lbs x 15
65 lbs x 15 - I goofed up. I supposed to do 55lbs for another warm up set.
65 lbs x 12
65 lbs x 12

Butt Blaster
30 lbs x 15 @each
30 lbs x 20 @each
30 lbs x 20 @each

One Arm DB Bent Over Row
30lbs x 10 @each arm - for some reason I felt I could row a lot better on my left side
30 lbs x 12 @each arm - good set
30 lbs x 12 @each arm - right side struggled last 2 reps

Standing Cable Hip Abduction
3 x 15 lbs x 20 @each

Assisted Pull Up (overhand grip)
10 reps - with medium blue bland - felt too easy on first 8 reps
5 reps - with thin dark navy band - tough 5 reps
5 reps - tough

Assisted Pull Up (underhand grip)
6 reps - with thin dark navy band - first 5 were easy but last one was quite struggling
4 1/2 reps - got tired
4 1/2 reps - got tired

Chest, Shoulders, Triceps & Light Glutes/Legs

Warm up
Rhomboids Ex 2.5lbs x 20 @each
External Rotator on knee 2.5lbs x 12 @each (Mike R video reference: http://www.youtube.com/watch?v=DlhBgH24esM)
Push up plus 10 reps

DB Incline Press (2 min rest between set)
15lbs x 15 - warm up set
20lbs x 10 - moderate/hard set
20lbs x 10 - last 2 were quite hard esp on left arm
20lbs x 10 - last 2 were quite rough

Standing BB Shoulder Front Press
30lbs x 15 (12 strict shoulder front press, last 3 push press)
30lbs x 15 - same above (12 was good rep to get good front press)
30lbs x 15 - same above

DB Prone Rear Delt Raise
5lbs x 15 - ok weights
5lbs x 15 - last 5 felt burn on arms & shoulder
5lbs x 14

Close Grip BB bench Press
30lbs x 15 - moderate - focused pushing from armpits & triceps
30lbs x 15 - good triceps burn
30lbs x 15

BB Lying Triceps Ext
20lbs x 15 - last 5 felt triceps burn
20lbs x 15 - felt right triceps took more load than left cuz it felt burn more
20lbs x 15 -

Standing Cable Hip Abduction
3x7.5lbsx15 @each

Standing Cable Hip Adduction
3x9lbs x 20 @each

Back, Light Glutes & 15 min steady state cardio on the spin bike

BB bent over row
45x15 - easy
55lbs x 15 - moderate
65lbs x 12 - need to focus evenly pulling- notice imbalances on left/right
55lbs x 12 - felt triceps burn on left?
55lbs x 10 - left side felt weak today

For some reason, my left side couldn't pull as well thus I had to move down the weight back to 55 lbs. When I watched myself in the mirror, I see how my left/right side looked imbalance when pulling back the bar. It's like my right side was doing most of the pulling.

One Arm DB Row
30lbs x 12@each - left felt ok on this
30lbs x 12@each- good set
30lbs x 12@each - good set/struggled last 2

Seated Cable Row
20lbs x 15 - moderate weights
27.5 lbs x 8 - need to pull in more to chest to feel upper back contraction
27.5lbs x 8 - focused on pulling in more
27.5lbs x 8

Standing Cable Hip Abduction
3x 12.5lbs x 15@each

Standing Cable Straight Leg Back Raise
3x 17.5lbs x 15@each

Standing Cable Hip Adduction
7.5lbs x 15@each - too light
9lbs x 15@each - good weight - felt inner thighs burn/ tensions
9lbs x 15@each
9lbs x15@each

15min moderate pace spin bike (#15 resistance)

I was hoping to do 20 minute steady state spin bike, but I ran out of time. Even 15 minutes was quite pushing my time. Good thing the traffic was ok so I still got to work on time.

It was a nice change from an all out HIIT which recently started to make me dreading it.

Back, Biceps and Light Glutes Workout

EZ Curl Bar Bent Over Row
55lbs x 15
65lbs x 12 - good weights
65lbs x 12
65lbs x 12 - struggled last 3 reps

One Arm DB Row
30lbs x 15 @each - hard 5 reps esp on right arm
30lbs x 12@each - right side struggled last 2
30lbs x 10@each - started off w/ right side & only managed to 10 w/out compromising form

Butt Blaster
20lbs x 15@each
20lbs x 20@each better form esp in right- felt super burn last 5
20lbs x 20 @each

Standing DB Biceps Curls
10lbs x 12 - last 2 were tough
10lbs x 10 - last 2 were rough
10lbs x 10 - last 2 were rough
All set felt biceps tension & burn

Standing Cable Hip Abduction
15lbs x 20 @each
15lbs x 20 @each
15lbs x 20 @each
All set felt burn on standing & pulling leg

Standing Cable Hip Adduction
15lbs x 20 @each - felt burn at inner thighs
15lbs x 20 @each
15lbs x 20 @each

Assisted Pull Up (Ovhand Grip) blue band
10 reps
7 reps (last 1 was half way up)
5 reps (last 1 was half way up)