MONDAY UPPER BODY
Totally changed it up this week since Mondays were getting a little boring. Just did upper body supersets and then glutes. I was getting the start of a head cold, so I didn't push it too hard this workout with the weights. I was actually pretty sore in my pecs the next day!
1)Barbell snatch: 3x5
2a)Military press: 75x5/80x5/80x5/80x5+ 3 push press/80x4+3 push press
2b)TBar row: 70x6/65x6/55x10/55x10
3a)DB chest press: 40x8/45x3x8
3b)Hanging leg raise: 2x10/Reverse crunch: 2x15
4a)Back extensions: 35x3x10
4b)Seated band abductions: 3x30
5)Pullaparts: 3x25/20/20
WEDNESDAY LOWER BODY
I was still recovering from my cold this workout, so I wasn't sure how it was going to go. I didn't feel too bad, just a little stuffy, so I figured I'd give it a go and just cut it short if I had to. Surprisingly, my strength wasn't too bad. Deadlifts actually felt a lot stronger than I thought they would. I stayed a little under what the prescribed percentage was, but I was satisfied with 3 reps at 220. Glute ham raises were soooo freakin' hard though. I don't know why, but they seem to be getting harder each week! My endurance definitely faded as the workout went on, and it was the step ups that really got to me, so I had to just stop those after 2 sets.
1)Front squat: 115x5/135x5/140x5/140x5
2)Deadlifts: 215x3/220x3/220x3
3)Glute ham raise: 0x6/20x6/10x8/10x8+bodyweightx8
4a)Step ups: 20x10/10
4b)Single leg hip thrusts: 3x12
5a)Band clams: 3x20-25
5b)Machine standing calf raise: 12/12/10/10
FRIDAY UPPER BODY
I finally was getting over this stupid cold, but I had a headache during the workout... so I just did what I could! Nothing crazy, didn't try to go too heavy on anything.
1)A few muscle ups
2)Pullups: 2x8(neutral grip)/Negatives: 10x5/4/4/ 0x2x6(wide grip, not negatives)
3)Bench press: Decline-95x8/105x7/Flat-105x2x6
4a)Cable row(wide grip)90x10/10/8/8
4b)Hspu x6/ DB overhead press: 30x8/27.5x10
5)Lateral raise: giant set to 35 reps, 20 second rests
6a)Bicep curls: 15x17/15
6b)Ball pikes: 14/13/12/12
SATURDAY LOWER BODY
Thankfully I was pretty much fully recovered from my cold for this workout. Still kept my rests a little longer, but felt pretty good strength wise. Didn't do any type of conditioning this week due to not being at 100%.
1)Hip thrusts: 135x10/185x8/215x6/245x6/235x8/225x10
2)Squats: 135x8/155x8/165x8/165x7
3)RDL: 135x10/155x8/165x8
4a)Leg curls: 15/12/12
4b)BSS: 30x10(goblet style)/30x10(holding db at one shoulder/25(2 dumbbells at side) x2x10
5a)Seated calf raise: 5x12-15
5b)Band walks: 3x15
6)Leg extensions x 40
Totally changed it up this week since Mondays were getting a little boring. Just did upper body supersets and then glutes. I was getting the start of a head cold, so I didn't push it too hard this workout with the weights. I was actually pretty sore in my pecs the next day!
1)Barbell snatch: 3x5
2a)Military press: 75x5/80x5/80x5/80x5+ 3 push press/80x4+3 push press
2b)TBar row: 70x6/65x6/55x10/55x10
3a)DB chest press: 40x8/45x3x8
3b)Hanging leg raise: 2x10/Reverse crunch: 2x15
4a)Back extensions: 35x3x10
4b)Seated band abductions: 3x30
5)Pullaparts: 3x25/20/20
WEDNESDAY LOWER BODY
I was still recovering from my cold this workout, so I wasn't sure how it was going to go. I didn't feel too bad, just a little stuffy, so I figured I'd give it a go and just cut it short if I had to. Surprisingly, my strength wasn't too bad. Deadlifts actually felt a lot stronger than I thought they would. I stayed a little under what the prescribed percentage was, but I was satisfied with 3 reps at 220. Glute ham raises were soooo freakin' hard though. I don't know why, but they seem to be getting harder each week! My endurance definitely faded as the workout went on, and it was the step ups that really got to me, so I had to just stop those after 2 sets.
1)Front squat: 115x5/135x5/140x5/140x5
2)Deadlifts: 215x3/220x3/220x3
3)Glute ham raise: 0x6/20x6/10x8/10x8+bodyweightx8
4a)Step ups: 20x10/10
4b)Single leg hip thrusts: 3x12
5a)Band clams: 3x20-25
5b)Machine standing calf raise: 12/12/10/10
FRIDAY UPPER BODY
I finally was getting over this stupid cold, but I had a headache during the workout... so I just did what I could! Nothing crazy, didn't try to go too heavy on anything.
1)A few muscle ups
2)Pullups: 2x8(neutral grip)/Negatives: 10x5/4/4/ 0x2x6(wide grip, not negatives)
3)Bench press: Decline-95x8/105x7/Flat-105x2x6
4a)Cable row(wide grip)90x10/10/8/8
4b)Hspu x6/ DB overhead press: 30x8/27.5x10
5)Lateral raise: giant set to 35 reps, 20 second rests
6a)Bicep curls: 15x17/15
6b)Ball pikes: 14/13/12/12
SATURDAY LOWER BODY
Thankfully I was pretty much fully recovered from my cold for this workout. Still kept my rests a little longer, but felt pretty good strength wise. Didn't do any type of conditioning this week due to not being at 100%.
1)Hip thrusts: 135x10/185x8/215x6/245x6/235x8/225x10
2)Squats: 135x8/155x8/165x8/165x7
3)RDL: 135x10/155x8/165x8
4a)Leg curls: 15/12/12
4b)BSS: 30x10(goblet style)/30x10(holding db at one shoulder/25(2 dumbbells at side) x2x10
5a)Seated calf raise: 5x12-15
5b)Band walks: 3x15
6)Leg extensions x 40
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