MONDAY UPPER +GLUTES
Definitely could tell I had my energy back this week! This workout was fueled by Sunday night's pizza overdose. ;) Felt pretty strong and had enough energy to even do some heavy farmers walks at the end.
1)Dumbbell snatch: 40x5/45x3/50x3
2a)Overhead barbell press: 65x5/75x5/5/5/70x7 or 8?(forgot to write it down!)
2b)T-bar row: 70x6/6/6/65x6/55x10
3a)DB chest press: 40x6/50x7/50x6/45x8/Feet elevated pushupsx10
3b)Hanging leg raises: 10/8/8/8
4a)Reverse hypers: 110x4x12
4b)Seated band abductions: 4x30
Trap Bar Farmer's walks:3 x 35-45 seconds (135, 155lbs) + Pullaparts: 4x20
WEDNESDAY LOWER BODY
Front squats felt heavy this week...but I guess that's because they were! ;) But I did hit a rep PR of 4 reps with 150lbs. Deadlifts this week were singles at 95% of my max, which would be 237lbs. So I just did one set at 235, 2 sets at 240. They felt pretty good! Hopefully I can maybe get a new deadlift PR soon! Next week is a deload, and then I'm supposed to go for a new max. Had good energy today, so I did a little glute finisher of single leg hip thrusts and split squat jumps. It got me super out of breath as usual but gave me a great booty burn!
1)Front squats: 135x5/145x4/150x4/140x4
2)Deadlifts: 225x1/235x1/240x1/240x1
3)Glute ham raise: 0x8/10x3x8
4a)Lsit: 4x20 seconds
4b)Calf raise machine: 150x10/160x10/165x10/165x10
Finisher:
5 minute amrap-
10 single leg hip thrusts (x4)
10 single leg split squat jumps(x3)
FRIDAY UPPER BODY
This week on bench I decided to do 5x5 with a weight that's around 75% of my max. You don't always need to be grinding out reps at 90%. It's good to sometimes lower the weight and focus on form, and just do more sets with the same weight. The rest of the workout was fun!
1)Negative pullups(5-8 second eccentric): 10x5/4/4 / *a few muscle ups
2a)Bench press: 5x5 @105lbs (about 75%)
2b)Wide grip, fat bar pullups: 3x5
3a)Wide grip cable row: 100x10/8/8
3b)Handstand pushups: 6/6/6/5
4)Lateral raise: giant set to 40 reps
5a)Decline bench reverse crunches: 16/14/14
5b)Dumbbell hammer curl: 15x20/17
6)TRX scarecrows: 15/12/12
SATURDAY LOWER BODY
This workout wasn't really that bad. The hardest part was pause squats! It's funny because I count to 2-3 seconds in my head, and then I watched myself on video and realized that it's really only like a half second pause. Ha! Oh well, it's hard enough! I actually had some energy left after the workout to get in some prowler pushes. With my finishers, I never feel like I HAVE to do them. If I am worn out from my workout or just don't feel like doing them, I don't. But if I feel good and want to do a little more, then I will. The goal is NOT to kill myself in the gym!
1)Hip thrusts: 135x12/155x8/185x8/205x8/225x8/205x12
2)Pause squats: 135x8/145x3x8
3)RDLs: 155x8/165x2x8
4a)Bulgarian split squat: 30(one dumbbell)2x10/25s(2 dumbbells)x10/ 25(one dumbbell)x12
4b)Seated leg curl: 70x3x12
5a)Seated calf raise: 1x20/4x15
5b)Band walks: 3x12
Finsher: prowler pushes
10 -12 seconds down and back, alternating high and low handles x 5 rounds
Definitely could tell I had my energy back this week! This workout was fueled by Sunday night's pizza overdose. ;) Felt pretty strong and had enough energy to even do some heavy farmers walks at the end.
1)Dumbbell snatch: 40x5/45x3/50x3
2a)Overhead barbell press: 65x5/75x5/5/5/70x7 or 8?(forgot to write it down!)
2b)T-bar row: 70x6/6/6/65x6/55x10
3a)DB chest press: 40x6/50x7/50x6/45x8/Feet elevated pushupsx10
3b)Hanging leg raises: 10/8/8/8
4a)Reverse hypers: 110x4x12
4b)Seated band abductions: 4x30
Trap Bar Farmer's walks:3 x 35-45 seconds (135, 155lbs) + Pullaparts: 4x20
WEDNESDAY LOWER BODY
Front squats felt heavy this week...but I guess that's because they were! ;) But I did hit a rep PR of 4 reps with 150lbs. Deadlifts this week were singles at 95% of my max, which would be 237lbs. So I just did one set at 235, 2 sets at 240. They felt pretty good! Hopefully I can maybe get a new deadlift PR soon! Next week is a deload, and then I'm supposed to go for a new max. Had good energy today, so I did a little glute finisher of single leg hip thrusts and split squat jumps. It got me super out of breath as usual but gave me a great booty burn!
1)Front squats: 135x5/145x4/150x4/140x4
2)Deadlifts: 225x1/235x1/240x1/240x1
3)Glute ham raise: 0x8/10x3x8
4a)Lsit: 4x20 seconds
4b)Calf raise machine: 150x10/160x10/165x10/165x10
Finisher:
5 minute amrap-
10 single leg hip thrusts (x4)
10 single leg split squat jumps(x3)
This week on bench I decided to do 5x5 with a weight that's around 75% of my max. You don't always need to be grinding out reps at 90%. It's good to sometimes lower the weight and focus on form, and just do more sets with the same weight. The rest of the workout was fun!
1)Negative pullups(5-8 second eccentric): 10x5/4/4 / *a few muscle ups
2a)Bench press: 5x5 @105lbs (about 75%)
2b)Wide grip, fat bar pullups: 3x5
3a)Wide grip cable row: 100x10/8/8
3b)Handstand pushups: 6/6/6/5
4)Lateral raise: giant set to 40 reps
5a)Decline bench reverse crunches: 16/14/14
5b)Dumbbell hammer curl: 15x20/17
6)TRX scarecrows: 15/12/12
SATURDAY LOWER BODY
This workout wasn't really that bad. The hardest part was pause squats! It's funny because I count to 2-3 seconds in my head, and then I watched myself on video and realized that it's really only like a half second pause. Ha! Oh well, it's hard enough! I actually had some energy left after the workout to get in some prowler pushes. With my finishers, I never feel like I HAVE to do them. If I am worn out from my workout or just don't feel like doing them, I don't. But if I feel good and want to do a little more, then I will. The goal is NOT to kill myself in the gym!
1)Hip thrusts: 135x12/155x8/185x8/205x8/225x8/205x12
2)Pause squats: 135x8/145x3x8
3)RDLs: 155x8/165x2x8
4a)Bulgarian split squat: 30(one dumbbell)2x10/25s(2 dumbbells)x10/ 25(one dumbbell)x12
4b)Seated leg curl: 70x3x12
5a)Seated calf raise: 1x20/4x15
5b)Band walks: 3x12
Finsher: prowler pushes
10 -12 seconds down and back, alternating high and low handles x 5 rounds
 |
| When you notice the booty gains! ;) |
Comments
Post a Comment