I'm too lazy to write descriptions for the workouts this week, so I'll just post the workouts I did. We got in three workouts on vacation, and I just decided to stick with upper/lower every other day. Here was what I did at the hotel gym, using dumbbells, machines, and bodyweight:
THURSDAY (UPPER)
1a)Lat pulldown 4x8-10
1b)DB shoulder press 4x8-10
2a)1 arm cable row: 3x12
2b)Dips: 3x12
3a)Lateral raises: 3x15
3b)Bicep curls: 3x12-15
4)Reverse flies: 2x20
5)Stir the pot plank 3x30 seconds
+mobility stuff
SATURDAY( LOWER)
1)Bulgarian split squats: 4x8-10
2)Rdls: 3x12
3a)Leg curls:3x10
3b)Band walks: 3x12
4a)Single leg hip thrusts: 3x12
4b)Goblet squats: 3x15
5)Hanging leg raises: 3x10
MONDAY( UPPER)
1a)Pullups: x8/8/7/7
1b)Handstand pushups: 8/8/7/6
2a)DB incline chest press: 3x8-10
2b)1 arm DB row: 4x10
3a)Single leg glute bridge 3x12-15
3b)Abductions 2x30/clams 1x20 each leg
4a)Ball pike: 3x12
4b)Bicep curls: 2x12
And then it was back to my regular gym on Wednesday. Squats were rough this week. Both back squats and front squats just felt SO heavy! Everything else was good though. And deadlifts on Saturday felt great! I'm gonna switch back to conventional for a while, at least for my heavy sets and use sumo for my higher rep sets.
WEDNESDAY LOWER
1)Squats: 135x8/155x6/6/135x10
2)Walking lunges: 20x12/30x2x10
3)Hip thrusts: 135x15/155x12/12
4a)Glute ham raise: 15x10/9/9
4b)Band walks: 3x12
5a)Ab wheel: 2x10/1x20
5b)Calf raises: 3x16
FRIDAY UPPER
1)Barbell overhead press: 65x5/75x5/80x5/80x4/75x5
2a)Narrow lat pulldown: 2x9/ Neutral pullups: x7/8/7
2b)Dips: 0x8/25x3x8
3a)Face pulls: 15/12
3b)Lateral raises: 12/12/10
4a)EZ bar drag curls: 3x12
4b)Lsit hold: 3x15 seconds
5) Pullaparts: rest pause x 50
Handstand practice
SATURDAY LOWER
1)Conventional deadlift: 175x3/195x3/205x3/ Sumo-185x2x5
2)Front squat: 95x8/115x6/105x8/105x8
3)Reverse hyper: 100x12/120x12/120x12
4a)Single leg foot elevated glute bridge: 3x12
4b)Reverse sled drags: 6 x 20 seconds @270
5a)Seated band abductions: 1x30/1x25
5b)Ball pikes: 3x12/ stir the pot 1x30 seconds
THURSDAY (UPPER)
1a)Lat pulldown 4x8-10
1b)DB shoulder press 4x8-10
2a)1 arm cable row: 3x12
2b)Dips: 3x12
3a)Lateral raises: 3x15
3b)Bicep curls: 3x12-15
4)Reverse flies: 2x20
5)Stir the pot plank 3x30 seconds
+mobility stuff
SATURDAY( LOWER)
1)Bulgarian split squats: 4x8-10
2)Rdls: 3x12
3a)Leg curls:3x10
3b)Band walks: 3x12
4a)Single leg hip thrusts: 3x12
4b)Goblet squats: 3x15
5)Hanging leg raises: 3x10
MONDAY( UPPER)
1a)Pullups: x8/8/7/7
1b)Handstand pushups: 8/8/7/6
2a)DB incline chest press: 3x8-10
2b)1 arm DB row: 4x10
3a)Single leg glute bridge 3x12-15
3b)Abductions 2x30/clams 1x20 each leg
4a)Ball pike: 3x12
4b)Bicep curls: 2x12
And then it was back to my regular gym on Wednesday. Squats were rough this week. Both back squats and front squats just felt SO heavy! Everything else was good though. And deadlifts on Saturday felt great! I'm gonna switch back to conventional for a while, at least for my heavy sets and use sumo for my higher rep sets.
WEDNESDAY LOWER
1)Squats: 135x8/155x6/6/135x10
2)Walking lunges: 20x12/30x2x10
3)Hip thrusts: 135x15/155x12/12
4a)Glute ham raise: 15x10/9/9
4b)Band walks: 3x12
5a)Ab wheel: 2x10/1x20
5b)Calf raises: 3x16
FRIDAY UPPER
1)Barbell overhead press: 65x5/75x5/80x5/80x4/75x5
2a)Narrow lat pulldown: 2x9/ Neutral pullups: x7/8/7
2b)Dips: 0x8/25x3x8
3a)Face pulls: 15/12
3b)Lateral raises: 12/12/10
4a)EZ bar drag curls: 3x12
4b)Lsit hold: 3x15 seconds
5) Pullaparts: rest pause x 50
Handstand practice
SATURDAY LOWER
1)Conventional deadlift: 175x3/195x3/205x3/ Sumo-185x2x5
2)Front squat: 95x8/115x6/105x8/105x8
3)Reverse hyper: 100x12/120x12/120x12
4a)Single leg foot elevated glute bridge: 3x12
4b)Reverse sled drags: 6 x 20 seconds @270
5a)Seated band abductions: 1x30/1x25
5b)Ball pikes: 3x12/ stir the pot 1x30 seconds
Love your blog and workouts! Do you do a circuit when you lift or do you perform the entire round of squats, for example, before the next move. thanks!
ReplyDeleteI never do circuit training. Each set in by itself with a couple minutes rest between sets since my focus is always on getting stronger. I do supersets for upper body(that's when you see something like 1A/1B-that means I did those two exercises back and forth with 30-60 seconds rest between each). Hope that makes sense!
Delete