Glutes & Legs

First workout after being off from weights and gym for about a week! Looks like my body tried to remember how to lift heavy again!

Warm up
Skipping turf
KB Swing 35lbsx20
Bw squat 30x
Mobility drill

BB Deadlift / x band walk 20@each
85x12 warm up
3x100 x 10
Note: stop n go method

BB Split Squat (back style)
3x65lbs x 10@each

BB Back Squat / donkey kick 20x
75lbs x 10
80lbsx 10
80lbs x 10

BB Hip Thrust (5 risers) - hold top/ seated heavy band hip abdct 20x
3x175 x 12
145x20- butt torture (paused a bit after 15)

Leg Curl (heavier machine)
3x15lbsx12

BB RDL
3x80 x 12

Leg Ext
3x60lbsx12

Fullbody Bodyweight Interval Circuit (Deload Week)

15 sec rest / 1 min - 24 rounds
High knees jump rope
One Leg Glute bridge (R) 30-40
One Leg Glute bridge (L) 30-40
Reverse Body Row 15-18
One Leg RDL (L) 15-20
One Leg RDL (R) 15-20
Superman Plank 20-25
Pike Press 15-20

Fullbody Bodyweight Circuit (Deload Week)

3 rounds
Air Squats 50x
Knee Raise dip station 20-25
Stability ball curl 20x
Burpee no push up 10-15
One Leg RDL 20@each

Time: 25:20

Note:
Burpee- focused on jump as high
Single RDL- left had less balance

5 min challenge:
Pike press & reverse body rows combo (10/10)
3-4 sets

Kettlebell HIIT Circuit, Back & Arms

KB Circuit (1' @each station) x3
Sandbell crawl 20lbs
Farmers Walk 44lbs (2 KB)
Sled wrestling 135 lbs
High box KB Squat 25lbs
Sledgehammer
Dbl KB Arm Press 18lbs
Sit ups

Band Assisted Pulllup
4x6-7

BB Close Grip Tris Bench Press / dB Hammer Curl
45lbs x 15 / 10lbs x 12
45x12 / 10lbs x 12
45 x 12/10lbs x 12

Glutes & Legs

10 min Warm up
Skipping/ running
Bw squat 20x
Mobility drill

BB Deadlift / x band walk 20@each
85x12 warm up
100 x 10
100 x 10
105 x 9
Note: heart pounding to head!

Had to take longer break cuz stomach distress/cramps

BB Back Squat / donkey kick 20x
75lbs x 11
75lbs x 10
85lbs x 8

BB Hip Thrust (5 risers) - hold top/ seated heavy band hip abdct 20x
175 x 12- ok set
175x 12 - ok (mild cramp strike!)
175 x 12
145x20- butt torture (paused a bit after 15)

BB RDL / 5 riser step up
80 x 15 / 15@each
80x15 / 12lbs x15@each (2 Dbs)
80x 15 / 15lbs x 15@each
80x 12- left grip giving out / 15lbs x 15

Back Ext
4x15

Back, Shoulders and Arms

I focused on using the weights that I could feel my lats really engaging rather than doing heavy weight that I didn't get the right tension in the right place. It surely made LOTS of difference. I could feel my lats really pumped after the lifts :)

Hammer Wide Lat Pulldown sometimes is still hit and miss, especially towards the last 2-3 reps, I could totally tell that my lats started to lost its contraction and I started pulling using my arms. Practice makes perfect.

Also I might have to figure out something with my pull up. I do well with the band but in LA Fitness there's no good place to loop that band and I don't have a chair or anything that high enough for me to step on the band. I can't really feel much lat activation with the pull up machine so that discourages me from doing it. And obviously I'm not strong enough to do unassisted pull up. For now I could only do band assisted pull up at KB gym. Might not enough but at least it's something, right?

I don't have anything to hang on at home to practice pull up..and don't get me started on that door frame pull up bar. I've seen enough snafu videos about it and I don't wanna damage my door frame either.

Peck deck rear delt lateral
3x15-20lbsx 15

BB Row / band standing hip abdct 20x@each
45lbs x 15- warm up
50lbs x 15- warm up
55lbs x 13
60lbs x 12- hard set
60 x 12- singles aft 8
60x 12- singles aft 8

Hammer Wide Lat Pulldown (weight on each side)
4x37.5x12
Focused on pulling from lats

Seated Cable Row (weight each side) / seated knee tucks 20x
4x20lbs x 12-15-weights are good to feel tons of tension & burn on lats

DB Incline Chest Press / donkey kick 20@each
3x20lbs x12

Seated DB Arnold Press
10lbsx 12- too light
3x15lbsx 12- good weight

BB Close Grip Triceps bench Press / BB Biceps Curls SS
3x40lbsx15 / 3x20x12

Arms super pumped!

Standing DB Lateral Delt Raise / standing DB Hammer Curl
3x7.5lbs x 15 / 3x7.5lbs x 12

I might screwed up the order a bit. I wasn't sure if I should do the Standing Lateral Delt raise first or BB Close Grip Triceps bench press. I figured the close grip press works more muscles so I did that and in the whim I just super set it with BB Biceps curls.

Overall, it was a great workout. Arms and shoulders look super pumped and I could even see muscle definition. Of course lights played some role too but still nothing could beat that pumped look!

Glutes & Legs

Warm up
0.3 miles brisk walking
Bw squat 20x
Mobility drill

BB Deadlift / standing side hip abdct 20@each
1x75x12 warm up
85x12 warm up
100 x 10- paused by 8th
100 x 11
100x 12- stop go aft 9

Note: Felt heart pounding to head! Very taxing but I'm glad I could get up to 12 on my last set! :) Next I might give 105lbs a try!

BB Rev Lunge & knee up (front style) / straight legs bike abs 30x
65lbs x 10@each
65x10@each
65x 12@each- left side lost balance last 2 reps/ right side felt strong

BB Front Squat / donkey kick 20x
4x75lbs x 10 - hard set on first

BB Hip Thrust (5 risers) - hold top/ seated heavy band hip abdct 20x
185x 10 - not much burn
185 x 8
175 x 10 - better burn
175x10 - good burn
135x20- butt torture

BB RDL
75lbs x 15
80x 12
80 x 12
80 x 12- focused on hip hinge

Prone Lying Leg Curl
4x45lbs x 12