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 Workout (Vertical & Horizontal Pulls) + 30 min HIIT spin bike

I'm going to log my workout religiously by indicating the actual reps/range that I did at the gym. Took a little effort to log everything whenever I finished the reps during active rest. This will give me a better idea to track my progress.

Warm up:

• 500 m rowing (3:00)
• 1 min plank hold
• 30 sec RKC plank
• 1 min side plank hold (each side)

Vertical & Horizontal Pulls Back Workout

• 4 reps overhand grip pull up (from standing)
• 3.5 reps overhand grip pull up (from standing)
• 3.5 reps overhand grip pull up (from standing)
• 5.5 reps close grip pull up (from standing)
• 5 reps close grip pull up (from standing)
• 4.5 reps close grip pull up (from standing)
• 3 sets of 10 reps inverted body rows at BB Squat rack
• 3 sets of 15reps 40lbs. preloaded BB Bent Over Rows (shoulder width grip)

Notes: I put 0.5 reps for the pull up when my chin didn't quite pass the bar.

For active rest in between sets, either I did mobility or some abs moves.

HIIT: Spin Bike for a total 30 minutes

• 2min rest (1st 2 intv)
• 3min rest (6 intv)
• 1 min resistance #7 pedaling
• Total 8 Rounds of max effort pedaling

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

Lower Body Workout at Gym

I've been practicing a lot on glute bridge and deadlifts. This morning this workout left me quite drenched that I even had to take off my long sleeves. Usually it was a bit chilly at the gym in early morning. Looks like spring is coming!

Lower Body Workout:

• 3 Sets 10 reps of 2 leg glute bridge
• 3 Sets 10 reps 1 leg glute bridge (each leg)
• 10 reps of BB deadlift (30 lbs) - Can't remember how many sets I did
• 3-4 sets 10 reps of BB deadlift (40 lbs)
• 3 sets 10 reps BB deadlift (50 lbs)
• 15 reps Goblet Squats (10lbs plate)
• 15 reps Goblet Squats (20lbs plate)
• 15 reps Goblet Squats (25lbs plate)

I ran out of time to do split squats so I skipped it.

Did 3-4 Ab moves then jumped on the spin bike for 10 minute HIIT (gear 15 - 30 sec on/1 minute rest)

Legs Workout This Morning

I went to bed much earlier than usual 8pm!) although I don't think I fell asleep right away. But I think I got quite good nite sleep despite I woke up in middle of the night to use the restroom. Drank too much water prior going to bed.

Woke up wasn't feeling too great yet but already felt a little better than yesterday. Since I skipped dinner last night (ate way too much Crispy Pork Belly during lunch), I had pre workout 15g whey protein mixed with 1 Tbsp coconut oil 30-40 minutes prior working out.

Legs workout:

• 3 sets 20 reps glute bridge (off the floor-bodyweight)
• 2 sets 15 reps light barbel deadlift (with mini 50lbs BB and 45lbs BB bar)
• 3 sets 6 reps moderate heavy barbell (25lbs plates -net weight 95lbs.)
• 3 sets 10 reps DB squats (2x20lbs DBs)
• 3 sets 10 reps DB walking lunges (2x20lbs DBs)

No extra HIIT today.



After workout I felt a lot better and not as light headed and fatigue as I woke up this morning. Still a bit runny nose and dry throat but overall I already better! Looks like I sweated out those nasty bugs out from my body!

Will drink TONS of water and lemon today!

Lower Body & Abs Workout

Workout reference: Myomytv

3x15 DB Squats (2x12lbs DB)
3x15 One Leg Bridge (R) - on balance ball
3x15 One Leg Bridge (L) - on balance ball
3x15 DB Reverse Lunge (R) - SB on right shoulder (22-25lbs)
3x15 DB Reverse Lunge (L) - SB on left shoulder (22-25lbs)
3x15 DB One leg Deadlift (R) - 22-25lbs SB
3x15 DB One Leg Deadlift (L) - 22-25lbs SB

Abs:
1 minute Russian twist (with 10-12lbs DB) - feet off ground-V Up position
2 minute plank hold

I was thinking to do some HIIT Cardio as finisher but for some reason I just felt lazy. So I'm thinking to do it later afternoon prior my Carb Nite feast to burn off extra glycogen as much as possible.

Update:
HIIT Skipping Cardio 2 minute off /1 minute on for 4 rounds - too much break so I did another HIIT competition burpee with jump tuck/overhead clapping with 1 minute off/ 30 sec on for 8 rounds.

Then I showered and started my Carb Nite feast!

Upper Body & Abs Workout

Original reference: Myomytv

Part #1:
3 sets of Turkish Get Up (with DB 8lbs DB)
3x3 TGU -8lb DB each side
3x3 TGU - 8lbs DB each side
3x3 TGU - 8lbs DB each side

Part #2:
3 rounds:
3 horizontal rows / seated pull up on a dip station
6 dynamic push ups

Part #3: Abs
1 minute leg raise on dip station
1 minute oblique knee raise on dip station

My leg raises SUX! My arms gave in after 10 reps!!

First Kettlebell Workout

My Carb Nite last night was FABULOUS! Today I had a chance to try out my first kettlebell class!

I drove up to Long Beach Kettlebell Club and met the trainer, Eric for one to one kettlebell class. It wasn't a private session, but it just happened I was the only one who could make it to 9am class.

I learned how to pick up the kettlebell, did deadlift, snatch, clean, swing and turkish get up.

As we had an extra time towards the end, he helped me put together an actual workout.

2 Rounds:
20 KB Swing (25lbs KB)
10 KB clean, snatch & Press (each arm) - 18lbs KB
10 KB press (each arm) -18lbs KB
10 KB goblet squat (25lbs KB)
1 turkish get up (each side) - 10lbs KB

Then:
5 band assisted chin up
40 yard sled push (100lbs)

Result? I was pooped! The sled push killed my legs completely! Am I hooked? YES! Definitely will come again! Too bad it's a bit far and I only have time during weekends to come. Since he doesn't have any scheduled class on Saturdays this month, I think I'll just stuck with Sundays for now.

Full Body & Core Weight Training Workout

Full Body & Core Weight Training Workout:
4x15 step ups & hammer curls (2x10-12lbs DB)
15 reps elbow side plank lift (each side)- hold 5 sec before coming down
3x15 triceps kick back (2x8lbs DB)
30 reps wall plank and knee tucks
3x1 minute iso bridge hold (with 10lbs mini SB)

Then I will enjoy my Carb Nite® this evening! :D

Full Body Workout, Abs and LovingFit Bums & Steel Thigh Challenge

Full Body Workout & Abs:
4x12 DB squat (35lbs DB)
1 minute leg raise on dip station
3x12 Push up + plank row + press up* (2x 12lbs DB)
1 minute plank hold on balance ball
4x12 DB side lunge (2x 12lbs DB)**
1 minute weighted V up hold and ab twist with 10lbs SB
3x12 pike press (shoulder press)

Then LovingFit Bums & Steel Thighs Challenge (Week 3 Day 1)***
2 Rounds:
30 plie pulses (each side) - hold 15 sec on last rep
30 superman kicks (each side) - hold 15 sec on last rep

1:30 iso bridge hold (with 10lbs SB)

*I had to skip the press up on the push up & rows as I felt I couldn't maintain proper forms for the entire set. In the end it modified into push up and plank rows

**I forgot to count 2 side lunges as 1 rep. I counted each lunge as 1 rep.

***I did half portion early morning and will do the rest later tonight.

Modified ZWOW#38

I modified ZWOW#38 to more weight training plus added some weighted abs workouts in between exercises. I decided to use same weight for the entire 3 rounds so trying not to take too much break in between.

3 Rounds:
15 One arm DB Swing (each arm) with 15lbs DB
50 sit ups
10 weighted back lunge & knee up - each side (2x15lbs DB = 30 lbs DB)
25 side crunch (each side)
10 DB one leg deadlift (with 2x15 lbs DB) = 30lbs DB)

On 2nd and 3rd round, I got bored with the crunches so I subbed with planks and crab toe touches.

Time: about 35 minutes.



Then I did partial LovingFit Bums & Thighs of Steel Challenge (Week 2 Day 3).
Only did 2 rounds of plie squats, will do 2 rounds superman kick backs and iso bridge hold after I get home later tonight!

Lower Body Workout Weight Training

Happy Thanksgiving! Last night I enjoyed my 2nd Carb Nite® so today will be a hard workout day to burn off that extra glycogen from my system! Woot!

3 sets:
15 SB front squats
15 SB elevated lunge (each leg)

Abs - 10 reps

3 sets:
12 SB weighted bridge lift
15 SB side lunge (each side)

Abs- 10 V up pulse

Then HIIT Cardio - Tabata style - high knees skipping & burpee (without push up)

Finished off with Tati's Bums & Steel Thigh Challenge (Week 2 Day 1)

Upper Body & Core Workout

Upper body strength training:
3x5, 3x3 3x1
DB upright row & press up (a pair of 12.5lbs DB) - used 15lbs at last set
DB triceps kick back (a pair of 8lbs DB)
push ups
seated pull ups with dip station (assisted way up/unassisted negative way down)

Abs/Core: LovingFit SunKissed Abs
30 abs core
15 diagonal elbow plank, knee tuck & leg lift (reptile) -each side
30 bent leg side to side sit up (froggie sit up)
15 side plank mill & diagonal knee tuck (each side)

HIIT Cardio (40 sec rest/1 min on 8 Rounds)
Freestyle skipping
Diagonal Wood chop with 10lbs mini SB (right)
Freestyle skipping
Diagonal Wood chop with 10lbs mini SB (left)

Upper body WO and LovingFit Burn It Ground Workout

I decided to do a bit more strength training in addition to LovingFit workout as I want to add a bit more lean muscles. Let's see if I could survive!

Upper body weight training:
3 Rounds: (1 minute rest in between rounds) with a pair of 12.5 lbs DB
15 assisted seated pull ups
15 DB bent over rows
15 DB press up
15 dive bomber push ups

Rest 2 minutes

2 Rounds: (2 minute rest in between rounds)- with a pair of 8lbs DB except for triceps extensions which I used one 12.5lbs DB)
15 DB lateral shoulder raise
15 DB overhead triceps extensions
15 DB skull crushers
15 DB triceps press

Rest 2 minutes

Then onto LovingFit Abs & Upper Body Burn it Ground Workout

Part #1: 3 minute countdown
1 Seated pull up + 3 knee raises + 3 pike press
Completed 5 sets

Abs: 25 situps with DB overhead - each side (with 12.5 lbs DB)

Part #2: 3 minute countdown
2 SB press up + 2 one leg push ups
Completed 7 sets

Abs: 25 situps with DB overhead - each side (with 12.5 lbs DB)

Part #3: 3 minute countdown
2 turning bridge push ups + 2 pull in combo
Completed 9 sets

Part #4: Tabata HIIT (10 sec off/20 sec on 8 Rounds)
High Knees Skipping 56-35-53-40
Side to side knee raises on dip station 9-10-10-10



Modifications:
For part 1 I modified the pull up to seated pull up and instead of hanging knee tuck in, I did knee raises.

For Part 4 I did high knees skipping