Nice work!!
DLS look strong. That’s a good amount of pulling!
lol Thanks! It’s such a tiring workout I really have to push myself… yet I enjoy it SO MUCH
[quote]ladieslove wrote:
Laying hammy curl:
25lbs 4x10
[/quote]
Single leg?
[quote]ThePerfectDrug wrote:
[quote]ladieslove wrote:
Laying hammy curl:
25lbs 4x10
[/quote]
Single leg?[/quote]
YUP
Week 3, Day 5, Friday
Chin ups:
2x5
1x4
2x3
I find chin ups stupid hard
One arm DB row:
40lbs 4x8
No lat pull down available for fn miles
Seated row:
70lbs 4x8
Hammer curls:
20lbs 1x10
20lbs 1x8
20lbs 2x6
Bicycles:
3x50
I always find this workout rushed, being at the end of the work week
Week 3, Day 6, Saturday at the Merivale Y
Superset leg press, calf raise, hammy curl
Leg press:
270lbs 2x10
360lbs 2x10
Calf raise:
270lbs 2x10
360lbs 2x6
Hammy curl:
25lbs 4x10
Superset stiff leg dead lift with db front squat
Stiff leg deadlift:
100lbs 3x10
DB front squat:
20lbs/arm 3x10
Bulgarian split squat
30lbs 2x8
I seem to have tweaked something near the end of my workout… and got some weird muscle spasm in my lower back. It got worse and worse so finally I gave up and left, my bf iced my back and gave me a pain killer and with some stretching I’ll be good to go again tomorrow
do you have a warm routine? After dealing with a glute injury for SIX months, and having finally recovered from it, Im swearing by pre-hab. Ask your bro.
YA ive had a problem with my right glute not firing properly, i had to do little exercises to engage my glutes. Id imagine on saturday i just got sloppy and got a little warning shot
for the love of god (and your ass) I BEG YOU! fire you glutes before take off. My left one is the problem, and it took months of body weight exercises to get it to calm the fuck down, and work when I tell it to.
Heres what I do before squat/dead every time.
-barefoot
-glut activation warm up; at least 2 circuits
exerczie x rep x set
kneeling quad stretch/leg x 8 x 1
reg sky hump x 20 x 1
one legged sky humps x 20 x 1; second circuit with 10kg over my hips for all humping)
donkey piss and kicks x 20 x 1 (on all fours, pee on the person next to you, then kick them hard in the face (in your MIND!!!))
geom whatevers (on all fours,extend one leg back, and make letters/shapes as large as possible) x 10 x 1
jump squats x 16 x 1
one-legged squats off of a low bench x 10 x 1
Today is squat day. I’m going to try some of the exercises TPD suggested, just to engage my glutes before I start.
Cuurently I’m dealing with some ex drama. Not my ex, but my boyfriends. So far, she’s created a fake facebook account and tried to add him, she found out what pub we were at and showed up there… just watching.
More recently she sent him a facebook message asking him to hang out Saturday night. He told her he had plans with his other half, asked how work and her marriage was. I don’t think he should have wrote back to begin with.
She sent another message saying how work is fine. Then she sent another message flat out asking if he wants to bang.
At this point my blood is freaking boiling.
He sent a message back saying he’s very happy with his life, and he has no interest in any kind of relationship with her. That he’s with a wonderful woman etc. Then he blocked her on facebook.
THEN she sent an email to his hotmail. We decided to delete it and block it without reading it.
THEN she sent an email to his hotmail from a different account.
This is really pissing me off. He said he’ll take care of it but at what point does he take legal action.
There’s no reason I should have to put up with this shit! Similar experience? Anyone? When is enough enough.
SO… fingers crossed for a strong squat day…
Week 4, Day 1, Monday
Squats:
Warm up with just the bar 1x10
115lbs 1x5
135lbs 1x5
155lbs 1x5
175lbs 1x5
175lbs 1x3
135lbs 1x5
Narrow stance leg press:
270lbs 1x10
360lbs 3x10
450lbs 1x10
Weird leg ext in the womens section, all the other ones were taken:
30lbs/leg 4x10
Stepper:
1 min fast 1 min slow for 14 minutes
I was quite happy with my squat today, also with my new pink sports bra. I was exhausted by the leg ext but I felt like I had a good amount of energy today.
Hey! Your legs are looking awesome. Love following your workouts…their pushing me to work harder in the gym. Your squat is really wicked…I found after doing front squats for a while my back squat is much weaker but my range of motion is a lot, a lot better. Also, you have a crazy strong leg press…thats amazing!
Hope you sort everything out with the ex situation…sucks you have to deal with that. Hopefully she peaces out ASAP!
Deadlift Daaaaaaaaay!!!
Week 4, Day 3, Wednesday
Deadlifts:
just the bar 1x10
95lbs 1x5
115lbs 1x5
135lbs 1x5
155lbs 1x5
175lbs 1x5
195lbs 1x5
205lbs 1x a sad looking 2 reps … but I had to try!
135lbs 1x5
DB Stiff-leg Deadlift:
35lbs/hand 4x10
Laying Hammy Curl:
25lbs/leg 3x10
BW Back Ext:
3x20
Treadmill, incline, 15 minutes
Deadlifts felt good!
I had an irritating day at work but my workout more than made up for it… as it tends to do
Week 4, Day 4, Thursday
I did Fridays workout on Thursday so I could go straight to the patio after work on Friday…
Chin ups:
2x5
2x4
1x5 (got talking to a buddy so my rest was longer than it should have been)
Kroc rows:
40lbs 2x10
40lbs 2x8
Lat Pulldown:
40lbs 1x12
50lbs 1x12
60lbs 2x10
Hammer curls:
20lbs 2x10
20lbs 2x6
Superset with Abs
Bicycles: 1x50
Leg raises: 1x20
Bicycles: 1x50
Leg raises: 1x20
Week 4, Day 6, Saturday at the Merivale Y
We drank the night before, so we didn’t get to the gym as early as we’d like and it was super busy
Stiffleg deadlifts superset with DB front squats
Stiffleg deadlifts:
100lbs 3x10
DB front squats:
25lbs 2x10
25lbs 1x7 (my arms had a hard time holding up the dumbbells at this point)
Leg press super set with calf raise and hammy curl
Leg press:
360lbs 4x10
Calf raise:
360lbs 4x8
Hammy curl:
25lbs/leg 4x10
Tried a new hack squat machine, was different from the other ones I used before.
Hack squat:
no weight 1x10
50lbs 1x10
70lbs 2x10
90lbs 1x10
This workout kills me every time. The stiff legs with the front squats makes my heart race. My diet last week was not ideal… I had the pms and the bloating and all that nonsense. This week I plan to get my shit together again.
This is week 5, the last week of this workout before I start a new one. If you have any suggestions for my new workout let me know, I’d love some ideas.
Yesterday went pretty well… since I know its my last week I’m pushing extra hard. I love Kheaslims workouts!!
Squats:
95lbs 1x5
115lbs 1x5
135lbs 1x5
155lbs 1x5
175lbs 1x3
175lbs 1x3
135lbs 1x5
Narrow stance Leg press:
360lbs 1x10
450lbs 3x10
Leg ext: (I tried a different machine than I normally use)
25lbs/leg 1x12
25lbs/leg 3x15
My quads are rock f’n solid at this point… I’m walking like an idiot
Stepper:
1 min fast 1 min rest for 10 minutes
Week 5, Day 2, Tuesday
Decline bench:
warm up with just the bar 1x10
65lbs 1x10
85lbs 3x4
65lbs 1x6
Flat DB press:
30lbs 2x12
30lbs 2x10
Had to do this one in the women’s section because there was no bench available in the regular area. And the free weights in the women’s section only go up to 30lbs.
Pushups:
5x10
Standing tricep ext:
12lbs 4x10
Bicycles: 2x50
Leg raises: 2x25