Warm up
Mobility drill
Bw squat
Mobility glute activation
BB Hip Thrust (5 risers) - iso hold last rep / seated heavy band hip abdct 20-25x
135 x 15 warm up
165 x 12
185 x 12 -singles last 2
205 x 8 - heavy
205 x 8 - heavy
BB Split Squat (Back style)
3x70lbs x 12@each - front left leg had less balance
BB Front Squat (testing mid. upper left back)
75lbs x 10- mid upper left back tight!- ABORTED
BB Back Squat / V up hold 20 -30 breaths
3x75lbs x 10 -(4 sec hold bottom)
Leg Press
3x70lbs x 12
Lying Leg Curl
4x50-55lbs x 12
Stability Ball Leg Curl / Stability Ball Glute Bridge SS
3x12-15 / 3x12-15
Saturday, May 10, 2014
Thursday, May 8, 2014
Back, Shoulders and Arms
Mobility Warm up
Shoulder stabilitation warm up
Wall slide
DB Incline Prone Rear Delt Raise / DB Incline Chest Fly
5lbsx 20-light / 10lbs x 15
7.5lbs x 15 / 10lbs x 15
7.5lbs x 15 / 10lbs x 15
DB bent Over Row (DB on each arm) /Med band Side Walk
20lbs x 15
3x25lbs x 12 - hard last 2 reps
Hammer Wide Lat Pulldown (weight @ each side) / standing side hip abdct 20x
4x40lbs x 12 - hard last 2-3 reps
Seated DB Shoulder Press / donkey kick 20@each
3x20lbs x 8 - heavy esp left arm
Standing DB Lateral Delt Raise / standing DB Biceps Curl
3x7.5lbs x20 / 3x7.5lbsx12
BB Close Grip Triceps Bench Press / DB Hammer Curl
3x40lbs x 15 / 3x7.5 x 12
BB Lying Overhead Tris Ext
3x20lbs x 12
Shoulder stabilitation warm up
Wall slide
DB Incline Prone Rear Delt Raise / DB Incline Chest Fly
5lbsx 20-light / 10lbs x 15
7.5lbs x 15 / 10lbs x 15
7.5lbs x 15 / 10lbs x 15
DB bent Over Row (DB on each arm) /Med band Side Walk
20lbs x 15
3x25lbs x 12 - hard last 2 reps
Hammer Wide Lat Pulldown (weight @ each side) / standing side hip abdct 20x
4x40lbs x 12 - hard last 2-3 reps
Seated DB Shoulder Press / donkey kick 20@each
3x20lbs x 8 - heavy esp left arm
Standing DB Lateral Delt Raise / standing DB Biceps Curl
3x7.5lbs x20 / 3x7.5lbsx12
BB Close Grip Triceps Bench Press / DB Hammer Curl
3x40lbs x 15 / 3x7.5 x 12
BB Lying Overhead Tris Ext
3x20lbs x 12
Tuesday, May 6, 2014
Glutes & Legs Workout
Warm up
Spin bike
Mobility drill
Bw squat
BB Reverse Lunge & back leg lift (back style)
55lbs x 12@each -warm up-leg lift
65lbs x 10@each-leg lift
70lbs x 10@each - no leg lift
BB Deadlift
105lbs x 10 - felt tough today
110lbs x 8- tough - mini break by 5th rep
110lbs x 8
110x 10 - pushed last 2
Note: stop go method
BB Back Squat / 20 breath plank hold
80lbs x 10
80 x 10 - hard last 2 reps
80 x 10
BB RDL
4x80lbs x 12- challenging grip on left
Bodyweight Feet & Shoulder elevated one leg hip thrust (used 5 risers & feet on bar across squat rack) hold top/ seated heavy band hip abdct 20x
4x15@each - super butt burn
Lying Leg Curl
50lbs x 14- felt light
60lbs-50lbs x 12 (down weight aft 6)- 60 still to heavy to get 12
50lbs x 12
50lbs x 12
Leg Extension
60lbs x 12
65lbs x 12
65lbs x 12
Stability Ball Leg Curl / Stability Ball Glute Bridge Superset
4x 12 / 4x12
Spin bike
Mobility drill
Bw squat
BB Reverse Lunge & back leg lift (back style)
55lbs x 12@each -warm up-leg lift
65lbs x 10@each-leg lift
70lbs x 10@each - no leg lift
BB Deadlift
105lbs x 10 - felt tough today
110lbs x 8- tough - mini break by 5th rep
110lbs x 8
110x 10 - pushed last 2
Note: stop go method
BB Back Squat / 20 breath plank hold
80lbs x 10
80 x 10 - hard last 2 reps
80 x 10
BB RDL
4x80lbs x 12- challenging grip on left
Bodyweight Feet & Shoulder elevated one leg hip thrust (used 5 risers & feet on bar across squat rack) hold top/ seated heavy band hip abdct 20x
4x15@each - super butt burn
Lying Leg Curl
50lbs x 14- felt light
60lbs-50lbs x 12 (down weight aft 6)- 60 still to heavy to get 12
50lbs x 12
50lbs x 12
Leg Extension
60lbs x 12
65lbs x 12
65lbs x 12
Stability Ball Leg Curl / Stability Ball Glute Bridge Superset
4x 12 / 4x12
Monday, May 5, 2014
25 min HIIT high knees jump rope / 10 ab wheel rollout
25 min countdown HIIT high knees jump rope / 10 ab wheel rollout
Got 7.5 rounds total (200-120 skips - downhill as round progressed-tired couldn't push much intensity twds end)
Got 7.5 rounds total (200-120 skips - downhill as round progressed-tired couldn't push much intensity twds end)
Sunday, May 4, 2014
Kettlebell Circuit Workout
3 Rounds
Burpee & KB Swing 44lbs x 10
Double KB Rows 25lbs x 10 (weight on each arm)
Bulgarian Split Squat 10@each side - this felt much easier and more balance than before!
1 Arm Clean & Press 22.5lbs x 10 @each - no rest just switch sides
Dbl KB Floor Press 20lbs x 10 2@each
Kb Russian Twist 20lbs x 20 @each
Time: 22:51
Stability Ball Leg curl / Stability Ball Glute Bridge
3 x 10-12 / 3 x 10-12
Burpee & KB Swing 44lbs x 10
Double KB Rows 25lbs x 10 (weight on each arm)
Bulgarian Split Squat 10@each side - this felt much easier and more balance than before!
1 Arm Clean & Press 22.5lbs x 10 @each - no rest just switch sides
Dbl KB Floor Press 20lbs x 10 2@each
Kb Russian Twist 20lbs x 20 @each
Time: 22:51
Stability Ball Leg curl / Stability Ball Glute Bridge
3 x 10-12 / 3 x 10-12
Saturday, May 3, 2014
Glutes & Legs Workout
Deadlift: I got to 110lbs for 8-10 reps!
Warm up
Mobility drill
Bw squat
BB Deadlift / side band hip abdct 20@each
95x12 warm up
105lbs x 10
110lbs x 8
110lbs x 8
110lbs x 8 - hard last rep
Note: stop n go method
BB Split Squat (Back style)
60lbs x 12@each - easy
65lbs x 12@each- not too hard
70lbs x 10@each -ok
BB Back Squat / 20 breath plank hold
80lbs x 10 - pushed last 2 reps
80x 9 - hard last rep
80 x 10- hard last 2 reps
BW Feet & Shoulder elevated one leg hip thrust (used 5 risers & feet on bar across squat rack) hold top/ seated heavy band hip abdct 20x
15@each
20@each
15@each - super butt burn
BB RDL
75lbs x 15 - focused on hammies
80lbs x 10- challenging grip on left
80lbs x 10
80lbs x 10
Lying Leg Curl
4x50lbs x 12
Leg Ext
3x65lbs x 12 - burn last 2-3 reps
Warm up
Mobility drill
Bw squat
BB Deadlift / side band hip abdct 20@each
95x12 warm up
105lbs x 10
110lbs x 8
110lbs x 8
110lbs x 8 - hard last rep
Note: stop n go method
BB Split Squat (Back style)
60lbs x 12@each - easy
65lbs x 12@each- not too hard
70lbs x 10@each -ok
BB Back Squat / 20 breath plank hold
80lbs x 10 - pushed last 2 reps
80x 9 - hard last rep
80 x 10- hard last 2 reps
BW Feet & Shoulder elevated one leg hip thrust (used 5 risers & feet on bar across squat rack) hold top/ seated heavy band hip abdct 20x
15@each
20@each
15@each - super butt burn
BB RDL
75lbs x 15 - focused on hammies
80lbs x 10- challenging grip on left
80lbs x 10
80lbs x 10
Lying Leg Curl
4x50lbs x 12
Leg Ext
3x65lbs x 12 - burn last 2-3 reps
Thursday, May 1, 2014
Back & Shoulders
Mobility Warm up
Rear Delt Flys/ peck deck flys
25lbs x 15 / 40lbs x 15 - easy
2x40lbsx12 / 2x55lbs x 12 - good
BB Row / Med band Side Walk
20@each
3x60lbs x 12
Seated Cable Row (weight @each side)
20lbs x 15 - light & easy
3x25lbs (added rubber weight) x 12
-hard last 2-3 reps
Hammer Wide Lat Pulldown
37.5lbs x 12 - ok not too heavy
40lbs x 12 - hard last 2-3 reps
40lbs x 12
Standing BB Front Shoulder Press / one leg hip thrust
40lbs x 12 / 15@each
40x12 / 15@each
40x10-tired! / 15@each
Seated DB Arnold Press (DB Each hand) / various lwr body mov't
3x15lbs x 12
BB Close Grip Triceps Bench Press / BB Biceps Curl
3x40lbs x 15 / 3x20lbs x 12
Rear Delt Flys/ peck deck flys
25lbs x 15 / 40lbs x 15 - easy
2x40lbsx12 / 2x55lbs x 12 - good
BB Row / Med band Side Walk
20@each
3x60lbs x 12
Seated Cable Row (weight @each side)
20lbs x 15 - light & easy
3x25lbs (added rubber weight) x 12
-hard last 2-3 reps
Hammer Wide Lat Pulldown
37.5lbs x 12 - ok not too heavy
40lbs x 12 - hard last 2-3 reps
40lbs x 12
Standing BB Front Shoulder Press / one leg hip thrust
40lbs x 12 / 15@each
40x12 / 15@each
40x10-tired! / 15@each
Seated DB Arnold Press (DB Each hand) / various lwr body mov't
3x15lbs x 12
BB Close Grip Triceps Bench Press / BB Biceps Curl
3x40lbs x 15 / 3x20lbs x 12
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