Light Glutes + Back & Shoulders

Mobility Warm Up

Feet & Shoulder elevated One Leg Hip Thrust 3x30 (5 risers & bench( / incline DB rear delt raise
30@each- did 15-5-5-5 / 5lbsx20
30@each-did 15-10-5 / 7.5x15
30@each -did 20-10 /7.5x15

T Row Bar (w/ ab pad)
25lbs x 12- warmup set
30lbs x 12
35lbs x 8

One Arm DB Row / abs
3x25lbsx10@each

Hammer Wide Lat Pulldown
45lbs x 12
45lbs x 10
45lbs x 10

Push Ups / machine assisted pull up
12 / 3
10 / 3

Standing DB Shoulder Press (palm facing each other) -short rest between set (30sec)
10lbs x 15
12.5lbs x 12
15lbs x 8 - fatigue

Standing DB Side Delt Raise
5lbs x 20
7.5lbsx12
7.5lbs x 12

Elbow Side Plank Lift
2x12@each

Walking Side plank
2x20

Hanging knee raise (neutral grip)

Lighte glutes + Back and Shoulder Workout

decided to do another week of Back and Shoulders instead Back and Chest. I might want just do more Back and Shoulders to train my shoulders a bit more in addition to Sunday's KB which mainly already shoulder centric for the most part.

For Thursdays, I could always just throw in 1-2 set of chest oriented workout such as Incline Chest Fly (with DB or the peck deck machine), or Hammer Incline Chest Press or even just the good old push ups.

I was going to try out that BB Squat for 20 reps but today wasn't the day I had the most pump so probably next time. It'll be interesting how much I could do. I might start off really light weight like 50-55lbs. I might try out with Back Squat just for testing. Maybe next Thursday I'll give it a try.

Mobility Warm Up

BB Hip Thrust (5 risers) / DB Bent Over Rear Delt Raise
135lbs x 30 - did 15-7-4-3/ 5lbs x 15
145x30 - did 15-10-5 /5x20
155 x 30- did 15-5-5-5 /5x20

Note: First set I might put my feet a bit too far so I felt more burn on my hammies. Last 2 sets were the best, as always. I managed to add more weight too.

BB Row / cable butt stuff
3x65lbs x10 / 3x15-20lbsx15@each (2xside hip abdct & 1 x back kick)

Wide Lat Pulldown (15 reps)
50lbsx 8--> 35lbs x 7
45lbsx 10 -->40lbs x5
40lbs x 12

Seated Cable Row (12-15 reps)/ Lying leg raise
27.5lbs x 12 / 12
27.5lbsx10-->20lbsx5 /15
20lbsx15 / 15

Seated DB Shoulder Press (palm facing front) -DB@each
3x15lbs x 12

BB Push Press
3x40lbs x 12

Elbow side Plank walk
2x20

Med ball overhead sit up (1 sec up -5sec down)
11lbs x 8

Light Glutes + Back & Shoulders + Core

Mobility Warm Up

DB Incline Rear Delt Raise / DB Incline Chest Flys
3x5lbsx20 / 3x10lbsx12

BB Hip Thrust on bench (no touching ground)
135lbs x 30 - broken into 10-7-5-4-4
135lbs x 30-broken into 15-10-5
135lbs x 30- broken inti 15-10-5

Note: The bench might equivalent to 6 risers. I couldn't have the weight touching down the floor or it'd be too uncomfortable. Regardless those 3x30 reps with 135lbs burned quite good. Last 2 sets were the best while first set I got burnt out a bit too soon.

T Row Bar (ab pad) -focused pulling from lats
30lbs x 12
32.5lbs x 12
32.5lbs x 12- hard last 2

Hammer Wide Lat Pulldown
3x52.5lbs x 10 - hard last 2 reps

One Arm DB Row
3x30lbsx10@each

Rev crunch 3x15

DB Arnold Press / bike abs
15lbs x 15 /30
15lbs x 10/30
15lbs x 10/30

Standing DB Side Delt Raise / lying leg raise
7.5lbsx12 / 15
7.5lbs x 15/ 12
7.5lbs x 15/15

RKC plank
3x20 sec

Chest, Back & Core

Mobility Warm Up

Feet & Shoulder Elevated One Leg Hip Thrust (5 risers)
3x20 - very hard esp right side

DB Bent Over Rear Delt Raise
3x5lbs x20

Pullup practice / wide lat pulldown
3 reps / 50lbs x 12
2 reps / 52.5lbs x 12
1.5rep / 55lbs x 9

Note: I figure I could do better unassisted pull up practice if I do it when I'm still fresh. After I did other back workout, I notice my performance was going down and I had to regress with using machine.

BB Row / pullup practice (machine) -10lbs
65lbs x 10 / didn't do
65lbs x 8 / 2
65lbs x 8 / 2

Seated Cable Row / rev crunch / machine pullup-10lbs
27.5lbs x 12 / 20 / 3
27.5lbs x 12 / 20 / 2.5
27.5lbs x 12 / 20 / 2

Hammer Incline Chest Press
27.5lbs x 12 - ok weight for intensity & focused on right muscles
27.5lbs x 10
27.5lbs x 10- hard last 2 reps

Push ups / leg raise on captain chair
3x10 / 3x15

Elbow Side Plank lift (feet stacked together)
3x12@each

Glutes & Legs & KB circuit

Warm up: 10 min skips

BB Deadlift
65lbsx15 warm up
75 x 12 warm up
85 x 12
95 x 8
95 x 8
95 x 8

BB Hip Thrust (4 risers)
95 x 20
115 x 15 (hold) / hip abdct 30x@each / hip 25@each
135 x 12 (hold)
2x145x 10 (hold) / hip 25@each

BB Front Squat (below parallel)
3x65lbs x 10 - I could finally reach 10 with 65lbs! next will be trying to get to 12!

BB Split Squat
3x50lbs x 12@ each

KB Circuit
10 min one arm clean & jerk (18lbs) - got total 99 or 109

10 min AMRAP
Double KB swing (22.5lbsx15)
Double KB leg lifts (18lbsx15)

Butt Blaster
3x30lbsx15@each

Leg Extension
3x45x12

Glutes and Legs

BB Hip Thrust (hold 10 sec at top on last rep)/ standing hip abduct'n 30x @each
95lbsx 15 (5 risers) felt quad burn
95lbs x15 (4 risers) better burn on glutes
115lbs x12
135lbs x 10
135lbs x 10

BB Front Squat (below parallel) / side elbow plank lift 15@each
60lbs x10
60lbs x 10
60lbs x 8

DB One Leg RDL ( w holding a bench - hold single DB) / DB Reverse Lunge (hold 1 DB) Superset
3x30lbs x15@each / 3x20lbs x15@each

Note: For One Leg DB RDL, i saw one of Bret's video when he demonstrating doing DB One Leg RDL holding 1 heavy DB and have another hand holding a bench - he called it DB One Leg RDL with brace. That's what I did today. Not bad.

Leg Extension
3x30lbsx12

Glutes and Legs Workout

BB Hip Thrust (with 4 risers) / standing hip abdction 20x@each
95lbs x20 warm up
105lbs x 15 warm up
115lbs x 12
125lbs x 10
125lbs x 10
135lbs x 8

BB Front Squat
60lbs x 8 - ok weights!
65lbs x 6- heavy
65lbs x 6 - heavy

DB Sumo Deadlift
3x70lbs x 10

DB One Leg RDL (hold 2 DBs)/ DB Side Lunges (hold 1 DB goblet style) Superset
3x20lbs x15@each /
3x10lbs x 15@each

Leg Extension
3x30lbs x 12

Glutes & Legs

I had a great Glutes and Legs workout. I ran out of time towards the lunges so I had to refrain from Side Lunges and did Side Step Up as well.

My hammies and inner thighs are still sore and tight so it might be a good idea not doing any side lunges for a while.

BB Hip Thrust (hold 10 sec on last rep) / Standing hip abduction 20-30x@each
95lbsx 20 warm up
100lbsx 15 warm up
105 x 10
110 x 10
120 x 8
125 x 6

Note: I could do heavier hip thrust! My wild guess for my MAX 3 might be around 130-135lbs.

BB Front Squat
55lbsx 8- below parallel
60lbsx 7 - below parallel
60lbsx 6 - below parallel
60lbs x 7 (last rep almost failed) - below parallel

Note: I added 2.5 lbs weights for my Front Squat and still could get below parallel without butt wink!

BB Reverse Lunges / DB One Leg RDL superset (hold 2 DBs)
3x45lbsx12@each / 3x20lbs x12@each

Note: Reverse Lunges - I'm still working on the balance so I still need to tap on my way back from the reverse lunge instead of doing the knee kick. / One leg RDL - 20lbs is my new weights - working on balance

DB Side Step up (hold 2 DBs)
2x10lbsx 15@each

Note: I got very tired so had to use lighter weights and did higher reps

Leg Extension (cybex machine - seat #2/ #11)
3x30lbsx12- quad burn

Glutes & Legs

BB Hip Thrust (4 risers) / standing hip abduction 20x@each
2x95lbsx15
3x100lbsx10-12- hold 5 sec on top at last rep

BB Squat /v up abs 20x
55lbsx 10 - hard last 2 reps
2x55lbsx 8 - hard last rep

DB Step Ups (4 risers)- hold 2 DBs on side
3x15lbsx15@each

DB side Lunges (hold 1 DB)
15lbsx15@each
2x15lbsx 12@each

Bicycle abs 60x

DB Walking lunges (hold 2 DBs)
1x15lbsx24

DB One Leg RDL (hold 2 DBs)/ Hyper Ext 15x
3x15lbsx15@each

Bodyweight Legs Workout

Shoulder & Feet Elevated One Leg Hip Thrust (shoulders on 4 risers & legs on 1 riser)- rest pause method - booty burn!
3x20

One Leg Shoulder & Feet Elevated Hip Thrust (shoulders on 4 risers & legs on 1 riser)- rest pause method
3x15@each- resting 10 sec per set

Note: butt burn for entire time, except felt a bit on quads at end of 3 reps

Bodyweight Squat (feet fwd shoulder width apart)
3x10-12 - focused keeping knees outward- below parallel squat - need to do more!!

Bulgarian Split Squats (4 risers)
12x @each
10x@each
12x@each

Note: elevated foot on toes instead whole foot planted - can't balance w foot planted

Side step up (6 risers)
3x15@ each - rest 10-20 sec per set

Bodyweight One Leg RDL (positioning into Warrior 3 yoga)
3x15x@each - standing right leg had more balance

Standing Cable Hip Abduction
3x14lbsx15@each

Standing Cable Hip Adduction
3x10lbsx15@each

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

Glutes & Legs Workout

I had a great Glutes and Legs Workout. Didn't get to do Standing Cables so hopefully I can squeeze that tomorrow!

Warm up:
Donkey kick x 20 @each
One leg elevated shoulder & leg hip thrust x 15 @each
Hip thrust x 45lbs x 20

BB Hip Thrust (with 4 risers)
95lbs x 12 x1
95lbs x 15 x 2 - last 3 got butt burn
95lbs x 12x 1 - ok

Weighted sit ups (hold plate above chest) - like the video I sent you yesterday.
10lbs plate x 15 x 3

DB Squats / reverse crunch 15x
15lbs x 12 x 3 - hold both DBs on shoulder - arms can't hold db too long

DB One Leg RDL (w 2DBs)
15lbs x 15 x 3 @each - hold both DB on sides - standing left leg had more balance

DB Step Ups (hold 2 DBs on sides)
15lbs x 12 x1 @each- right leg had trouble balancing
15lbs x 15 x 1 @each - good set
15lbs x 15 x 1 @each - right leg lost balance by 12th rep