Glutes & Legs (burnout med rep/heavy)

BB Deadlift
100lbs x 12 - warm up
120lbs x 12 - warm up
125lbs x 12
125lbs x 8- hard - felt form might erode if pushed more



BB Back Squat
55lbs x 12 - warm up
65lbs x 12 - warm up
85lbs x 12
90lbs x 10- hard still had 1-2 reps in tank





BB Hip Thrust 5 risers/ side heavy band walk 15@each between sets
205lbs x 12
215lbs x 12
225lbs x 10
205lbs x 13



BB RDL / Weighted Bulg SS (weight @each side)
80lbs x 15 / 5lbs x 12@each
85lbs x 12 / 5lbs x 12@each
85lbs x 12 / 5lbs x 12@each

Lying Leg Curl
60lbs x 15
60lbs x 12
60lbs x 12

Back, Shoulders and Arms with Light Glutes/Legs

Today's upper body workout with some light legs (focused on posterior chain such as One Leg Hip Thrust, Standing Side Hip Abduction, One Leg DB RDL) and a set of Skater squat towards the end.

Various Mobility Warm up
Stability ball roll out, core stability drill, etc

Incline DB Rear Delt Flys / incline DB chest flys
3x7.5lbsx20 / 3x10lbs x15

Hammer Wide Lat Pulldown/ standing side hip abdct 20@each
45lbs x 15- ok
50lbs x 12
50lbs x 12 - hard last 2-3

One Arm DB Row / Seated One Arm Arnold Press
3x25lbs x 15@each / 3x20lbs x 12@each (moved down to 15lbs last 5-6reps)

Note: So I tired out using 20lbs DB for single Arm Arnold Press - my left hand managed to do 5-6 reps before I had to switch down to 15lbs to finish off the reps - total 12 reps. My right obviously could do more but I'll use my weaker side as my max reps for now.


Incline DB Chest Press (DB @each) / one leg hip thrust (paused top method)
20lbs x 15 / 12@each
20lbs x 15 / 15@each
25lbs x10- hard last 2 esp left / 15@each

Note: I could do 25lbs DB Chest Press for at least 10 reps! :)

Incline Overhead Ez Curl Bar Triceps ext / Standing ez curl bar biceps curl
20lbs x 15 / 20lbs x 15
20lbs x 17 / 20lbs x 12
20lbs x 15 / 20lbs x 12

Note: I was going to try Incline Biceps Curl but realize I need to use a pair of DB not EZ Curl Bar..LOL so I had to do standing EZ Curl Bar Biceps Curl instead.

Glutes & Legs

Mobility & bodyweight warm up

Lying Leg Curl
50lbs x 15
55lbs x 12
60lbs x 12

BB Front Squat / DB RDL
55lbs x 17 / 40lbs x 15 - warm up
75lbs x 12 / 40lbs x 15
80lbs x 10 / 60lbs x 15
85lbs x 8 / 80lbs x 15 (40lbs@ each hand)

BB Hip Thrust (3 risers) / standing heavy band hip abdc 30x
205lbs x 15
225lbs x 12
235lbs x 12
195lbs x 20 - hard last 5 reps

One Leg Press (weight @each side)
No weight x 15@each - testing
5lbs x 15@each
10lbs x 12@each
10lbs x 12@each

Note: felt a lot on ham/butt- right leg felt a bit burn above knee cap/tip of quad

Machine assisted pullup (started less assistance to more)
25lbs x 5 --> 45lbs x 7 (12 reps)
25lbs x 6 --> 45lbs x 8 (13 reps)
45lbs x 12 - straight pump up set

Kettlebell Circuit

45" on / 20" off -3x interval
KB swing*
1 arm jerk (L) 22.5lbs
1 arm jerk (R)
Windmill (L) 15lbs
Windmill (R)
Push up to superman plank
KB Ab crusher (hollow rock to 4 Russian twist)

Sled Push 4x 200lbs x 20 yards

Glutes & Legs Workout (high reps heavy weights)

BB Sumo DL
65lbs x 15 - warm up
105lbs x 15 - warm up
120lbs x 15 - a bit easy
125lbs x 12- challenging but doable - still have tank left for 3 more reps possibly but firm might erode - grips might losing it

BB Back Squat (nonstop reps)
75lbs x 15
80lbs x 12
85lbs x 12- hard last 2 reps

Note: BB Back Squat form might not be perfect so need to back off the weights.

BB RDL (focused PPT on top)
3x80lbs x 12 - need better left grip endurance

BB Glute Bridge / stabding heavy band hip abdct
145lbs x 25
215lbs x 15 - might not get much full ROM
215lbs x 15 - better set
195lbs x 20- hard last 5 reps

Lying One Leg Curl
3x25lbs x 12@each

One Leg Extension
25lbs x 12@each
25lbs x 15@each - skimped ROM last 2-3 on left leg
25lbs x 13@each

Back, Shoulders and Arms

I mainly used machines for today's most upper body except some DB Arnold Press and some shoulder isolations.

Various Mobility Warm up
Stability ball roll out, core stability drill, etc

Incline DB Rear Delt Fly
5lbs x 20
2x7.5lbs x 15

T Row Bar (with ab pad)
25lbs x 15 - warm up
30lbs x 12
35lbs x 10
40lbs x 8

Hammer Wide Lat Pulldown
45lbs x 15- hard last 3 reps
45 x 15 - hard last 2-3 reps
45 x 12

Push Ups / one leg glute bridge on ball
3x10 / 3x12@each (iso hold top)

Standing DB Arnold Press / stability ball leg curl
12.5lbs x 15@each / 12
2x15lbs x 12@each / 2x12

Standing DB Lateral Delt raise / cable pull through
3x7.5lbsx20 / 3x 12.5lbsx15

Note: Tried this cable pull through - mimicking KB swing but it just wasn't the same but got nice stretch on my hammies.

Standing DB Front Delt Raise / DB Alt Curl
3x7.5lbs x 15 / 3 x 7.5-12.5lbs x 10-12

Some quick core stuff

Glutes & Legs

I was not so energized this morning - more like mentally I think and I was going to take it easy.

Tried out BB Pliét Squat (with bar on back)- not bad. I think I could only squat in wide stance like this with back squat style- Front squat I need to keep my feet no wider than shoulder width or even narrower to get full depth.

Then head over to Hip Thrust.

Low and behold: because of my bad math, I actually Hip Thrusted much heavier than I thought, even with the warm up set -LOL! I was thinking I loaded 165lbs as my activation set and added 10-15 lbs from there. Towards the end, I was like, hey I didn't start off 165 but 185lbs! (2x45lbs + 2x25lbs + 45lbs bar = 185lbs) - Hahahaha!! I was so glad I actually did those for 8-10 reps!

Leg Press - I went up to 120lbs (weight on each side) and got 10 reps! My left foot cramped up a bit afterward that I had to stretch it out. These were hard sets!

Then some little accessories and finished off with some bodyweight back workout.

Mobility & bodyweight warm up

BB Pliét Squat (wide stance)
45lbs x 15 warm up
65lbs x 15
75lbs x 12
85lbs x 10

Lying Leg Curl
60lbs x 15
60lbs x 12
60lbs x 12

BB Hip Thrust (5 risers)
185lbs x 15
205lbs x 12
215lbs x 10
225lbs x 10
225lbs x 8

Leg Press (weight @each side)
100lbs x 15 - challenging set
110lbs x 12 - hard last 2 reps
120lbs x 10

Note: left foot felt tight- cramped- need to massage/stretched

BB Single Leg RDL / Weight plate Side Lunges
40lbs x 12 @each / 10lbs x 15@each
40lbs x 12@each / 10lbs x 12@each
40lbs x 15@each / 10lbs x 12@each

Reverse Body Rows (at squat rack)
2x10

Now my booty will surely feel it, especially the side glutes!