Glutes & Legs Workout

Today I did most big lifts that I didn't get to do on Sunday. Boy today's workout felt super hard for some reason. It could be because I'm already on the 4th day without any carbs. Plus in the middle, I felt stomach discomfort. Not to mention I had quite poor sleep last night because it was so darn hot and humid. I woke up a couple times because it felt super stuffy and no breeze at all. However, despite all of those, in the end I powered thru the entire workout!


BB Glute Bridge / standing hip abduction 20x@ each
2x95lbs x20 - warm up set
3x115 lbs x15 - rough last 3 reps

BB deadlift
85lbs x 10- light
95lbs x8- mod heavy/ checked form making sure arched back
95lbs x 10- ok

BB Front Squats / v up abs 20x
55lbs x 10
55lbs x10- tough last 2-3 reps
55lbs x10

BB Split Squats
45lbs x 12 @each - stepping back left leg had more balance - felt burn on glutes of the rear leg
45lbs x 12 @each
45lbsx 12@each

Well everything felt tough today!

Glutes & Legs Workout with some improvisation at hotel gym

No squat rack so can't do BB deadlift nor front squats! Improvised a bit. Bike was being used & i dislike using treadmill & elliptical so will save HIIT cardio tomorrow at KB gym! Will write about vegas on my blog after i got back :)

BB Glute Bridge
95lbs x 20 warm up
105lbs x 20 warm up
125lbs x 15 x 3

DB Squats / DB One Leg RDL superset
20lbs x 15 x 3 / 15lbs x 15 x 3 @each

DB Step ups
15lbs x 12 x 3 @each leg - tough sets

Glutes & Legs Workout & KB Class

BB Glute Bridge
125lbs x 15 - ok
125lbs x 15 - ok
130lbs x 15 - not a bad set

I finally add 2.5lbs. to BB Glute bridge. It wasn't bad at all, didn't feel much different from 125lbs. Just a little bit more until I could start using the big plates at LA Fitness so I didn't have to struggle sliding underneath the bar!

BB Deadlift
95lbs x 10
95lbs x 10 - last 2 start getting rough
100lbs x 10- last 1 was tough

BB Front Squat
55lbs x 10 - hard last 2
55 lbs x 10 - hard last 2
55lbs x 12- really pushed last 2!

I had to push myself to do at least 12 reps on the last set. I think I start to get stronger in Front Squats.

BB Split Squat
45lbs x 12@each- right leg is weaker
45lbs x 12@each
45lbs x 12@each- left side lost balance by 6th- had to reset posit'n

On the last set, I got a little tired so I lost my balance when doing my left side by 6th rep.

KB Class
Every Minute on the Minute - 5 Rounds (30 sec on each move- no breaks)
One Arm Snatch x 20lbs x 8 reps @each
KB Push Ups + Sumo Deadlift Combo 44lbs x 8
Double KB Split Squat x 44lbs x 8 @each
KB One Arm Row x 22lbs x 10 @each
Windmill x 20lbs x 5 @each

A little bit Impromptu Glutes & Legs Workout

I had to improvise my Glutes workout a little bit this morning because all 3 squat racks were occupied and I didn't want just waste my time waiting around so I just threw in some light glutes workout and added more reps.

Here are the log:

Warm Up:
Glute activation drills
3-5 min spin bike

Elevated Glute Bridge -1 riser/ less weights so more reps
10lbs plate x 20
20lbs plates x 15 - ok
25 lbs plate x 15 - nice butt burn
25lbs plate x 15
25lbs plate x 15

Hip Thrust (4 risers) - less weights so I did more reps
25lbs plate x 20 - ok
25lbs plate x 20
25lbs plate x 20

BB Front Squat
3x55lbs x 10 - hard last 2 reps on all sets

One Leg RDL
3x25lbs plate x 12 - ok

DB Side Lunges
3x15lbs x 15 @each (right stepping out leg is stronger than left)

Glutes & Legs Workout

Hip thrust

• Set 1- 45lbs BB bar x20 reps - easy
• Set 2 - 55lbs BB x 20 reps -felt burn by 10 but still get full extension
• Set 3- 65lbs BB x 20 reps - moderate- had hard time gettingbar over pelvis
• Set 4- 95lbs BB x 10 reps - heavy- had to take break by 8th rep a bitp
• Set 5 - 95lbs BB x 10 reps - heavy but didn't feel booty burn?
• Set 6- 95 lbs BB x 10 reps - heavy

Front squat (3 risers to sit back)

• Set 1 - 45lbs bar x 15 reps -struggled last 5 reps
• Set 2 - 45lbs bar x 15 reps - struggled last 5
• Set 3 - 50lbs (2.5x2 plates) x12 reps- struggled last 2 reps
• Set 4 - 55lbs x 10 reps - struggled by last 3 reps
• Set 5 - 60lbs x 8 reps - struggled last 3 reps

One Leg DB RDL

• Set 1- 30lbs DB (2x15lbs) x15 reps (each leg) - easy to keep balance
• Set 2 - 40lbsx15 reps each leg - moderate- right side felt more balance- felt a bit tightness on left glute
• Set 3 - 40lbs x15 reps - more balance on left side (standing right leg)
• Set 4 - 40lbs x15 reps - same above

Backward Lunge @20lbs DB each arm

• Set 1- 40lbs x 12 reps @ each leg ( struggled last 3 reps)
• Set 2 - 40lbs x 10 reps @ each leg ( struggled last 3)
• Set 3 - 40 lbs x 10 reps - same above

Glutes & Legs Workout

Warm up:

• 3-4 min spin bike with light resistance
• 20 reps donkey kick (each side)
• 15 reps fire hydrant (each side)
• 15 reps one leg glute bridge (each leg)

Workout:

• 2 warm up sets of 15-20 reps BB hip thrust
• 3 sets 15 reps BB hip thrust (55lbs)
• 3 sets 12 reps BB hip thrust (65 lbs)
• 3 sets 10 reps DB one leg RDL (2x20 lbs) - each leg
• 2 sets 12 reps BB front squats
• 3 sets 8 reps BB front squats (50 lbs) - with 2.5 lbs plates
• 3 sets 8 reps DB Backward Lunge (2x20 lbs) - each leg

BeFit Butt Workout Day 1 (Butt Lift)

Original workout: BeFit Butt Lift Workout

WORKOUT MOVES AND REPETITIONS ('reps') in this workout:
15 reps open leg drop squat
15 reps bulgarian split squats (each leg)
15 reps lateral lunge with reach (each leg)

*STANDING STRETCH QUADS/HIP FLEXORS* - hold 10-15 seconds each leg

*FLOORWORK* (mat needed)
15 reps BASIC LYING BRIDGE - 15 reps
15 reps BRIDGE WITH LEG RAISE (each leg)
4 SUPERMAN - 4 'lifts' at 3 'stretched second' counts each

*KICKBACK SERIES* (on all fours)
15-20 reps bent leg kick back (donkey kicks) - each leg
10 reps crossover straight leg kick backs - (each lift in the 'crossover' is a rep)

*BE sure to complete the bent leg 'set' FIRST - then do the 'crossover set' for that leg BEFORE beginning the bent leg/crossover set for the opposite leg!



I did 2 Rounds of this Booty Workout.

Then I did various abs workout- some inspired from Tatianna's The Alignment of Abs, planks, practicing ab wheel roll out. I think I'm going to make my own 10 plank ab moves that I could always incorporate in any of my active rest in between weight training sets or do an entire thing as its own abs workout.

Glutes and Legs Workout

For some reason, my mojo wasn't quite up there today judging by my dreadful feeling when I got to the squats and side lunges! Was hoping to hop on the spin bike for some HIIT but that didn't happen.

Warm up:

• 20 reps clamshells (each side)
• 20 reps donkey kicks (each side)
• 20 reps fire hydrant (each side)
• 2-3 min light resistance spin bike

Workout:

• 3 sets 15 reps 75 lbs BB Glute Bridge
• 3 sets 15 reps 75 lbs. BB deadlift
• 3 sets 15 reps 2x20lbs KB front squats
• 2 sets 12-15 reps 20lbs. KB side lunges (each leg)
• 1 set 10-12 reps weighted donkey kick on the Glute flexor machine (each side) - 20lbs weight
• 1 set 10-12 reps weighted donkey kick on the Glute flexor machine - 30 lbs weight

Glutes & Legs Workout

Warm up:
2 sets 20 reps clamshells (each side)
2 sets 20 reps donkey kick (each side)
2 sets 30 reps bodyweight glute bridge

Workout:
3 sets 10 reps BB glute bridge (65 lbs)
3 sets 20 reps bodyweight one leg glute bridge (each side)
3 sets 10 reps BB deadlift (65 lbs)
3 sets 10 reps KB sumo deadlift (50 lbs)
3 sets 10 reps double KB front squats (2x20lbs)
2 sets 15 reps bodyweight side lunges (each side)
3 sets 15 reps KB side lunges (each side) - 12lbs

I think I started to get a hang on correct form for deadlifting! Now I need to get those long socks so I could protect my shins being scrapped by the barbell handle!

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!