Glutes and Legs

BB Glute Bridge w 1 riser (hold 10 sec at last rep) / standing hip abduction 20x @each
95lbsx20 warm up
115lbsx 20 warm up vid
135lbsx 20- tough last 5 reps vid
145lbsx 15 - tough last 3 reps
155lbsx 10- tough last 2 reps
165lbsx 8- tough last 2 vid
170lbs x 6- butt pumped (vid)

BB Deadlift
95lbs x 10
100lbs x 10- keeping tensions all throughout
100lbs x 10

BB sumo deadlift practice
2x65lbsx10

BB Front Squat (below parallel)
60lbs x 7
60lbs x 6
60lbs x 6

PVC pipe back squat practice
2x?lbsx15

BB Split Squat
3x50lbsx 12@each

DB Side Step Up
2x15lbsx 15@each

Bodyweight Walking Lunges 40x

Very tired!!

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

Glutes, Legs and HIIT Workout

Happy Saturday.

It's totally June gloom down here. The sun didn't come out until late afternoon.

I had a great Glutes & Legs workout today. I spent some time figuring out the weights for BB Glute bridge. Apparently 95lbs felt quite light. I could easily crank out 15 -20 reps with that.
I wonder if I could up the weight for BB glute bridge. I only dared enough to add another 5lbs on each side to make it 105lbs and did an extra set with it.

Warm up:

• 3 minute spin bike
• 20 reps donkey kick (each leg)
• 20 reps fire hydrant (each side)
• 15 reps one leg glute bridge (each leg)

Workout:

• 2 warm up sets of 20 reps BB glute bridge (65 lbs)
• 3 sets 12-15 reps BB glute bridge (95 lbs)
• 1 set 15 reps BB glute bridge (105 lbs)
• 3 sets 12 reps BB deadlift (75 lbs)
• 3 sets 10-12 reps BB front squat (no weights)
• 3 sets 12 reps double KB walking lunges (2x15 lbs)- each leg
• 3 sets 10-12 reps weighted donkey kick on glute flexor machine (each leg) - 20lbs

HIIT: 30 min spin bike (1-3 min rest, 30-40 sec high intensity pedaling with some resistance)

I am doing HIIT a bit differently now. Instead of having a total prescribed 2 min off/1 min on for the entire 30 minutes, I rather go by how I feel. If I feel I could push for an entire minute then I did it. If I could only managed to do full 30sec an all out then so be it. Resting time is based on when my heartrate starts to fall back to normal. From today's observation, my best bet to do my MAX effort was 30-40 sec. When I was fresh, I could do a total 1 minute.