Glutes, Legs and KB class

BB Glute Bridge / standing hip abduction 20x @each
115lbs x 15
3x125lbs x12

BB deadlift
95lbs x 10
95lbs x 8
100lbs x 6

BB front squat
3x 55lbs x 10 - hard last 2

BB Split Squat
45lbs x 12 @each
45lbs x15@each- tough last 3
45lbs x 12@each - tough last 3 esp on weaker side

Butt Blaster
3x30lbs x15 @each

KB Class
20 min AMRAP
TGU 1x @each
Goblet squat 10x
1 arm jerk 8 @each
KB swing 10x

Got 4 rounds
2 rounds 20lbs for upper/40lbs squat (hold 2 20lbs KB) / 44lbs swing
2 rounds 22lbs for upper

Back & Light Glutes

BB Pendlay Row / v up abs 20x
1x45lbs x 15
3x45lbs x 12

One arm DB Row (no rest just switching sides)
1x20lbs x 15 @each -practice moves
3x20lbs x 12@each -hard last 2 reps

Butt Blaster
3x30lbsx15 @each - butt burn last 3-5

Assisted Pull up- resting 1 min
8 - med thin band
5 - thin band
4.5- thin band

Hyper Ext. /push ups
20x / 10x
20x / 8x - hard last 2
20x / 8x- hard last 2

Chest, Shoulders,Triceps & Light Glutes

Gosh it's been SUPER HOT and HUMID down here. I don't usually turn on AC but I had to for the past couple days at night just to cool down the bedroom or else I can't sleep. My sleep hasn't been great lately anyway but good thing it didn't impair me that much.

DB Incline Press / V up Abs 20x
20lbs x 10- hard last 2
20lbs x 8-hard last 2
20lbs x 10- tough last 2

BB standing front shoulder press/ hyper ext 20x
3x 30lbs x12- focused on explosive movts

DB Prone Rear Delt Raise /RKC plank hold as long as capable of
3x 5lbs x12

BB Close Grip Bench Press / abs straight leg butt lift 15x
3x30lbs x15

BB Lying Ovhead Tris Ext. / bicycle abs 30x
3x20lbsx15- tough last 2-5 reps

Standing Cable hip abduction
3x12.5lbsx15@each

StandingCable hip adduction
3x10.5lbsx15 @each

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!

Back & LIght Glutes Workout

BB Pendlay Row / V up abs 20x
45lbs x 15 - got full ROM entire reps
3x45lbs x 12- only managed to 12 - last 2 were tough to get full ROM

DB One Arm Row
25lbs x 12 @each
25lbs x 10 @each
25lbs x 10@each - last 2 were tough,didn't get full ROM

I think I'll stick to 25lbs for now and will record another video when I'm doing it again.

*No rest, only switching sides

Seated Cable Row / weighted sit up 10x (11lbs med ball- no weight on last set)
3x 20lbs x 12 - kept shoulders down & pull from lats - no rounding shoulders

Question: 20lbs is the weight on each side so total weight is actually 40lbs. Should I write it as 20lbs or 40lbs?

Standing Cable Hip Adduction
3x10.5lbs x15@each

Standing Cable leg back raise
3x12.5lbs x15@each - powered thru all sets

Pull up practice - resting 1 min
4 - 3.5 - 3

Chest, Shoulders & Triceps

DB Incline Press / Butt Blaster superset
15lbs x 15 - warm up set ok weights
20lbs x 8 - felt hard / 30lbs x 15@each
20lbs x 8 - rough last 2 / 30lbs x15@each
20lbs x 10 - rough last 2 / 30lbs x 15@each

BB Standing Front Shoulder Press / ab splitter 10x
30lbs x 15
35lbs x 12- tough last 2
35lbs x 12 - tough last 2
35lbs x 12 - tough last 2

DB Prone Rear Delt Raise / Clamshell
3x 5lbsx12 / 3x15 @each

BB Close Grip bench Press / reverse crunch 12x
2x30lbs x 15 - weight felt light
3x35lbs x 15 - good weight - felt triceps burn last 5

EZ Curl Bar Lying Ovhead Triceps Ext / weighted sit ups
3x 15lbs x 15 - focused on keeping elbows in / 3 x 10 lbs x 12

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