Glutes & Legs

Here's today's lower body workout. BAHT style for Deads and Back Squat - total killer..especially with superset. I totally understand now why only 4 sets and 4 exercises.

Hip Thrust only went regular set going heavy and after did heavy set I even didn't have much energy to do burn out sets but still did. Super hungry also!

I managed to do 15 reps with 120lbs - very hard last 5 reps though. I had to paused 1 sec at bottom before powering up. I might be able to squeeze one more rep but my form might erode. Geez even 2 sets DL warm up already taxing my cardio.

Various glute Mobility Warm up

BB Deadlift / DB Rev Lunge & Knee Up (weight on @side)
85lbs x 15 -warm up / 5lbs x 15@each
95lbs x 15- warm up / 10lbs x 15@each
115lbs x 15 / 15lbs x 15@each
120lbs x 15- ok weight / 15lbsx15@each

BB Back Squat / DB RDL
45lbs x 15 / 25lbs x 15 warm up (hold 1 weight plates)
55lbs x 16 / 50lbs x 15 (hold 2 weight plates) -warm up
65lbs x 16 / 35lbs x 15 (hold 2 DBs)
75lbs x 15 / 35lbs x 15 (hold 2 DBs)

BB Hip Thrust (4 risers) /heavy band standing side hip abdct
165lbs x 15 - iso hold
185lbs x 12hard last 2 reps
205 x 12- controlled eccentric
215 x 8 - iso hold
185lbs x 13- no iso hold -tired!

Seated One Leg Curl
25lbsx12@each

One leg Lying Leg Curl
30lbs x 12@each (last 4 reps moved down to 20lbs)
20lbs x 15@each

Back, Shoulders & Arms

Did similar rep range/sets style as my Tuesday lower body - heavy weights with high reps.

I took weights that I usually could do for 8-10 and pushed through 15 reps. Only main lifts - did 2 warm up sets for each main lifts and 2 working sets - trying out BAHT style. Very minimal rest other than switching/loading weight plates and recording my sets on my phone.

Such a killer! Hammer Shoulder Press destroyed me. Same as Hammer Wide Lat Pulldown. BB Row - I think I might skimp the last 2-3 reps to get full ROM.

Various Mobility Warm up
Stability ball roll out, core stability drill, etc

Standing DB Bent Over Rear Delt Fly / DB Chest Fly
3x7.5x15/ 3x7.5lbs x 15

BB Row
45lbs x 15- warm up
55lbs x 15 - warm up
60lbs x 15- hard last 2-3 reps
60lbs x 15 - hard last 5 reps (singles)

Hammer Wide Lat Pulldown
25lbsx 18 - warm up
35lbs x 17 - warm up
45lbs x 15- hard last 3 reps
45lbs x 15 - hard last 3 reps

Seated DB Shoulder Press (palm facing fwd)
12.5lbs x 18 - warm up

Hammer Iso Shoulder Press (weight @side)
15lbs x 16 -warm up
17.5lbs x 15 - hard last 5 reps
17.5lbs x 15- hard last 5 - almost failed last rep

Standing DB Lateral Delt Raise / Reverse Hyper on 9 risers
3x7.5lbsx20 / 3x20

Seated DB Overhead Triceps Ext / seated DB hammer curl
3x 12.5lbs x 15-20 / 3x 10lbs x 12

Core & Light Glutes
One Leg Hip Thrust (6 risers)
3x15@each (iso hold top last reps)

Elbow Side Plank Lift
3x10@each

Plank side walk
2 x 20 total

Glutes & Legs Workout (heavy weights - high reps)

Basically today's workout were taking most of heavy weights that I usually do 10-12 and pushed to 15 or even a bit more if I still could have some in tank left but still could execute in proper form.

So I tested BAHT style set for my front squat. Holy crap, burning like hell but I got to get it over fast too..ha! Looks like 75lbs is my 15 hard reps.

Hip Thrust killed me. I had to lie there a bit after the lift to get over my little light headed..haha. People around me might wonder what the hell I did.

First time trying Rack pull. It's ok. Better than nothing and i didn't feel like doing Leg Press today.

Various Mobility Warm up

BB Front Squat (non stop - rest only changing weight)
45lbs x 15 - warm up
55lbs x 15 - warm up
65lbs x 17- pushed last 2!
75lbs x 15- hard last 5 reps

BB Hip Thrust (5 risers) - iso hold on last rep/heavy band walk
155lbs x 16- hard last 6 reps
165lbs x 15 - hard last 4 reps
185lbs x 12- hard reps -singles last 4 (had to adjust padding in middle rep)

BB Rack Pull / weighted bulg split squat (weight @side)
115lbs x 12 / 5lbs x 15@each
115lbs x 12 / 5lbs x 15@each
115lbs x 15 / 5lbs x 15@each

Seated Leg Curl / bodyweight side lunge 20 total
2x55lbs x 15 / 2x20
60lbs x 12 - good weight / 20x

19 sets total!