Glutes & Legs Workout

BB Glute Bridge
2x95lbs x 20 warm up sets
115lbs x 15
120lbsx 15 - last 3 felt butt burn
120lbs x 15 (12 might be a good range- last 3 quads felt the burn in addt'n to butt)
120lbs x 12 - good set

BB Deadlift
90lbs x 10 - ok weights
95lbs x 10 - good weights - felt strong & hammies stretch
95lbs x 10 - getting tough at last 2
95lbs x 10

BB Front Squat
55lbs x 12 - last 2 were quite tough
55lbs x 12 - tough reps esp twds last 2
55 lbs x12 - tough & good set

DB Step Ups (hold 2 DBs on side)
15lbs x 15@each- step up left leg had more balance & stronger
15lbs x 20@each - better - felt burn on quads & glutes - got tired last 2 on left side
15lbs x 20 @each - good set

Back, Light Glutes & 15 min steady state cardio on the spin bike

BB bent over row
45x15 - easy
55lbs x 15 - moderate
65lbs x 12 - need to focus evenly pulling- notice imbalances on left/right
55lbs x 12 - felt triceps burn on left?
55lbs x 10 - left side felt weak today

For some reason, my left side couldn't pull as well thus I had to move down the weight back to 55 lbs. When I watched myself in the mirror, I see how my left/right side looked imbalance when pulling back the bar. It's like my right side was doing most of the pulling.

One Arm DB Row
30lbs x 12@each - left felt ok on this
30lbs x 12@each- good set
30lbs x 12@each - good set/struggled last 2

Seated Cable Row
20lbs x 15 - moderate weights
27.5 lbs x 8 - need to pull in more to chest to feel upper back contraction
27.5lbs x 8 - focused on pulling in more
27.5lbs x 8

Standing Cable Hip Abduction
3x 12.5lbs x 15@each

Standing Cable Straight Leg Back Raise
3x 17.5lbs x 15@each

Standing Cable Hip Adduction
7.5lbs x 15@each - too light
9lbs x 15@each - good weight - felt inner thighs burn/ tensions
9lbs x 15@each
9lbs x15@each

15min moderate pace spin bike (#15 resistance)

I was hoping to do 20 minute steady state spin bike, but I ran out of time. Even 15 minutes was quite pushing my time. Good thing the traffic was ok so I still got to work on time.

It was a nice change from an all out HIIT which recently started to make me dreading it.

Chest, Shoulders, Triceps & HIIT spin bike

Warm up
Rhomboids ex 2.5lbs x20 @each
YTI Shoulder ex 10 reps @each
Shoulder Rotator on Knee 2.5lbs x10 @each
Push up plus 10x

DB Incline Press
15lbs x 15 - warm up set /moderate
20lbs x 10 - hard rep but felt doable
20lbs x 9
20lbs x 8 - last 1 rep, left arm failed

Standing BB Overhead Press
30lbs x 12
30lbs x 12
30lbs x 12
Did total 15 but last 3 did Push Press on all sets

Prone Rear Delt Raise
5lbs x 15 felt quite easy
7.5lbs x 10 - moderate
7.5lbs x 10
7.5lbs x 10

BB Close Grip Bench Press
30lbs x 15 - focused on pressing from armpits & chest + contracting triceps
30lbs x 15
30lbs x 15 - last 3 were rough

DB Lying Overhead Triceps Ext (2 hands hold 1 DB)
15lbs x 15 - last 5 felt triceps burn
15lbs x 15
15lbs x 12 - very fatigue last 2

20 min HIIT spin bike (I ran out of time so only managed to do 20 minutes)
(1min max effort / 2 min rest- last 2 intv were 1:10 min max effort/3 min rest)

Glutes & Legs & KB Class

BB. Glute bridge
95x20 easy
105x20 easy
115x 15 - moderate
115x 15 - last 3 booty burn
125x15 - last 3 booty burn

BB Deadlift
90lbs x 10 - good weights
90lbs x 10 -
90lbs x 10

I might be able to move to 95 lbs. What do you think?

BB Front Squat
50lbs x 15 - felt strong entire 15
55lbs x 10 - last 3 were rough
55lbs x 10 - last 1 was quite tough
55lbs x 12 - forced last 1 rep

Looks like I'll be start doing 55lbs front squats from now on! Aiming 10-12 reps and once I could get to 15, it's time to move up the weight. I took your tips on counting 1-4 on way down and power up.

BB Rev Lunges - last 2 sets changed to BB split squat
45lbs x 13@each - hard time balancing
45lbs x 15 @each (split squat)
45 lbs x 15@each - last 5 were rough! (split squat)

KB Class (moderate weights)
3 Rounds:
Sumo Deadlift (changed to 65 lbs on last round) 53lbs x 20
Push Press 20 lbs x 15 @each arm
KB Plank knee to elbow x 20 (right/left)
KB Two hand Swing 44lbs x 30
KB Get Up and Sit Up 18lbs x3 @each side

Finisher:
3 sets:
KB Bear Crawls 44lbs KB x 20 yards
TRX Reverse Body Rows x 10

Butt Blaster
30lbs x 20 @each - right glute struggled last 5
30lbs x 20 @each
30lbs x 20 @each

Standing Cable Hip Abduction
3x15lbs x 20 @each

Back, Biceps and Light Glutes Workout

EZ Curl Bar Bent Over Row
55lbs x 15
65lbs x 12 - good weights
65lbs x 12
65lbs x 12 - struggled last 3 reps

One Arm DB Row
30lbs x 15 @each - hard 5 reps esp on right arm
30lbs x 12@each - right side struggled last 2
30lbs x 10@each - started off w/ right side & only managed to 10 w/out compromising form

Butt Blaster
20lbs x 15@each
20lbs x 20@each better form esp in right- felt super burn last 5
20lbs x 20 @each

Standing DB Biceps Curls
10lbs x 12 - last 2 were tough
10lbs x 10 - last 2 were rough
10lbs x 10 - last 2 were rough
All set felt biceps tension & burn

Standing Cable Hip Abduction
15lbs x 20 @each
15lbs x 20 @each
15lbs x 20 @each
All set felt burn on standing & pulling leg

Standing Cable Hip Adduction
15lbs x 20 @each - felt burn at inner thighs
15lbs x 20 @each
15lbs x 20 @each

Assisted Pull Up (Ovhand Grip) blue band
10 reps
7 reps (last 1 was half way up)
5 reps (last 1 was half way up)

Chest, Shoulders and Triceps Workout

I had a great upper body workout, finished off with Standing Cable Hip Abduction. I think I'm totally addicted to it! I always want to incorporate this Standing Cable Leg Raises all the time in the end of my workout, doesn't matter if it's upper or lower body day.

DB Incline Bench Press
15lbs x 15 moderate weights
20lbs x 8 - felt better than expected- focused on pushing from armpits & chest
20lbs x 8 - will try aiming 9 next
20lbs x 8 - tried for 1 more but wasn't possible

BB Standing Ovhead Press
30lbs x 12 - last 2 reps struggled a bit
30lbs x 12 - hard last 2 reps
30lbs x

DB Prone Rear Delt Raise
5lbs x 15 - felt light
10lbs x 8 - a bit too heavy - couldn't get into "T" position when raised up the arms
10lbs x 8 - focused on contracting upper traps
10lbs x 8 (I might want to bring my own pair of 8lbs DB for doing this move!)

BB Close Grip Bench Press
30lbs x 15 - ok/ need to focus on forms - keeping elbows close to body
30lbs x 15
30lbs x 15

BB Lying Ovhead Triceps Ext
20lbs x 15 - felt tensions on back arms/ triceps
20lbs x 15
20lbs x 15

Active rest in between sets: 20-25 abs

Standing Cable Hip Abduction
7.5lbs x 15 @each - a bit too light
9lbs x 15 @ each - moderate good
9lbs x 15@each

Glutes & Legs Workout

BB Glute Bridge
2x 95lbs x 20 warm up easy
105lbs x 15 moderate
115lbs x 15
115lbs x 15 -ok

BB Hip Thrust (4 risers)
95lbs x 12 - ok
95lbs x 12 - felt a bit on quads
95lbs x 10 - felt on quads on 7th rep - might need to move down weights

BB Deadlift
3x 90lbs x 10 - good weights

BB Front Squats
50lbs x 15 - squatting thru all 15
50lbs x 15 - felt quite strong for entire set
50lbs x 15 - quad burn by last 5

DB Step Ups on a bench (hold 2 DB x 15 lbs on the sides)
15lbs x 15 @each leg - ok
15lbs x 15 @ each - standing left felt stronger & more balance
15 lbs x 15 @each - left leg felt glute works more

Standing Cable Hip Abduct (w dual adj pulley)
12.5lbs x 15 @ each - ok for stg left leg but too heavy for standing right leg
7.5 lbs x 15 @each - good weights to get nice burn on both legs
7.5lbs x 15@each - good burn on both esp standing right leg

Standing Cable Straight Leg Back Raise (w dual adj pulley)
3x 12.5lbs x 15@each - moderate