Thanks so much coyotegal!
Arc Trainer
18 minutes on level 10
Skullcrushers
4x8@40
Bulgarian split squats(superset with skullcrushers)
4x6@“60”
Leg Press
3x8@90 *worked on speed
Inclined Situps w/ 10lb med ball
3x20
8~40 yard running sprints
Wednesday:
Circuit: 4 sets of 10 reps of
Deadlift@115, Box jumps, Goblet squat@40, Assisted pullups(6 reps), Abs(25 reps)
Low Row
3x8@100
1 Mile Run at 6.8
Friday(today)
Arc trainer 20 minutes@level 8, Stair stepper 10 minutes, 1 mile run (6.6/6.8)
Assisted Pullups
5x6
Hanging Leg Raises
6x10
Banded Rows(superset with leg raises)
4x12
Yesterday
Powersquat machine
3x8@“50” (warmup)
Squats
9x3@115
Assisted Pullups(superset with squats)
6x5
Hypers
5x10@60
Treadmill
ran 2 miles at 6.8 pace
Deadlift
2x10@95, 5x5@145, 5x3@195
Lunges
4x10(5 each leg)@70
Leg extensions
3x10@“100”
Laying squat machine(not sure what to call it, superset with extensions)
3x10@“100”
Cable Ab Pulldowns
3x10@“80”
Cable Low Row
3x10@“100”
15 minutes on the elliptical
Circuit
4 rounds:
10x kettle bell swings @50,
10x box jumps,
10x goblet squats @50,
15x hanging leg raises,
5x assisted pullups
Overhead DB
3x10@50
T-bar Row
5x6@55
Arc Trainer
18 minutes, level 9
Yesterday
Squat
8@bar, 2x5@95, 9x3@135(6 set PR, pretty awesome for me)
Military Press
5x8@bar
Cable Pulldown Abs
2x10@“100”
10@“90”
20@“70”
DB Row
3x10@60
*Squats today were awesome. I lifted with my BF and he semi-challenged me by saying I probably couldn’t do 9 sets since my 1 rep PR is 165. So of course I dominated;) Rest of the workout was great as well.
Romanian Deadlift
3x8@95
3x6@115
*kept it light because it was my first time trying these out.
Assisted Pullups(superset with RD)
6x5
Pushups(superset with RD and pullups)
6x5
DB Bench
5@35(too heavy!)
4x5@30
Band Pull-aparts(superset with DB Bench)
4x10
Hypers
3x8@50
Hanging Leg Raises(superset with hypers)
Treadmill
Ran 1 mile at 6.6
Kettle bell Swings
5 minutes with 140 reps@30
*saw this on someone’s workout program for fat loss, decided to try it for some cardio. Yep, it does quite a nice job. Focused on keeping my form in check and will continue doing things like this. Maybe do burpees or squat jumps as many as I can in 5 minutes. I’ll see how that goes:/
Yesterday
Arc Trainer:
25 minutes, level 8
DB lunges
6x10@60
Cable Pulldown Abs
4x12@75
Low Cable Row
4x8@100
Back from a vacation, haven’t been in the gym in 5 days. So today’s workout was interesting to say the least
Squat
2x8@bar, 3x6@95, 5x5@115, 3x3@125…doesn’t look difficult but turns out my legs didn’t appreciate it one bit lol
Circuit
3 rounds:
20 kettle bell swings@40,
6 pullups,
8 pushups,
15 hanging knee raises
*minimal rest in between each circuit
5 minute treadmill cooldown, attempted to run a few miles but too much for my first day back from vacation, meh
Yesterday
Airdyne Bike
18 minutes, with 1 tabata in there
Chest supported T-Bar Row
5@80, 5x5@70
DB Overhead
3x10@40
Band Pull-aparts
3x10
Lat Pulldowns
3x10@“110”
Cable Pulldown Abs
10@80, 10@90, 10@100, 10@110, 2x10@120
“Uphill” Abs
3x20
Arctrainer
10 minutes, level 40
Tuesday
Deadlift
2x8@bar, 3x5@95, 3x5@135, 5x5@185
DB Rows
5x10@60
Abs
Thursday
30 min Arctrainer, level 9
DB Lunges
6x10@25
Treadmill
1 mile at 6.8
Hanging leg raise
3x12
Hyper BW
2x12
Yesterday
Box Squats
2x8@bar(regular), 2x8@bar(box), 3x5@95, 9x3@115
Glute Brides
8@bar, 3x10@95
Cleans(just learning how to do them for fun)
3x5@65
Cable Pulldown Abs
25@80, 20@90, 15@80, 10@100
GHR
4x5
Arc Trainer
26 minutes, level 8
Circuit
2 rounds: 10 box jumps, 8 lunges@70, 6 pullups, 12 hanging leg raises
Cable Pulldown Abs
3x8@80
Cable Low-Row
3x10@100
Stair stepper
5 minutes
*seems like a wimpy workout, but I was exhausted leaving. I’ll do better tomorrow I hope.
Deadlift
bar, 5x5@135, 2x5@185, 5x2@205(2 set PR)
Overhead DB
3x10@20
Band Pull-aparts
3x8
Circuit
3 rounds:
20 kettlebell swings@40
8 speed goblet squats@40
5 pullups
30 bicycle abs
Treadmill
1 mile at 6.4
Yesterday
Squat
3x8@bar…my hips would NOT loosen up, finally did after a long warmup
2x5@95, 5@115, 3@135, 2@145, 1@155, 1@165, 1@175(10lb PR)
*I was excited for this, I haven’t lifted heavy in a while because I’m just not confident without a spotter, but I had one yesterday and got a PR from a few months ago.
DB Rows
5x10@55
Speed Goblet Squat(superset with rows)
5x10@45
Lat Pulldowns
3x8@105
Tricep Cable pulls
3x8@60
Incline Abs
3x20
Airdyne bike
15 minutes…4 minutes were tabata
Power squat machine
8@warmup, 2x8@50
Hypers
5x8@55
Hanging Knee Raises(superset)
5x10
DB Bench
3x8@60
Band Pull-aparts(superset)
3x10
Assisted Pullups
5x6 (10lb less help@40)
Arc Trainer
20 minutes, level 10
Yesterday
Deadlift
10@bar, 2x8@135, 2x5@185, 2@205, 3x2@215
3 Rounds:
10 box jumps
10 step-ups@50
12 kettle bell swings
5 pushups
Cable front pulldown abs
4x10@80
Monday
Arc trainer
24 minutes, level 8
DB lunges
4x12@70
Pushups(superset)
4x6
Treadmill
1 mile run at 6.6
Yesterday
Squats
2x8@bar, 5@95, 5@115, 9x3@140(10lb PR)
*this set was awesome, felt strong and had good form throughout the set
DB Military press
2x10@40, 2x10@50
Pullups(superset)
4x5
Dips
4x8
Glute bridge
4x8@50 each leg
Played about 30 minutes of basketball afterwards. I’m really bad at it haha
Tuesday
Deadlift
bar warmup, 2x8@95, 8@145, 5x5@195(2 set PR)
DB Bench
2x10@20, 4x6@30
Chest-supported Rows
4x8@95
Dips
4x5
Pullups
4x5
Leg Press
10@“180”, 10@“200”, 10@“210”
New program I’ve started, just helps with a more structured workout. We’ll see how it goes.
Squat
2x8@bar, 2x5@95, 4x8@105
Good mornings
2x10@65, 2x10@75
Goblet squat
5x8@50
DB Rows
4x10@55
Banded Palloff abs
4x10(L/R)
Hanging knee raises
4x10