Monday, May 12, 2014

My Week of Workouts #19

Check out last weeks workouts here.

Monday
Holy. Actual. Heck. I AM HURTING.

54321 Deadlift: 6 rounds at 110#
2x1 115#, 2x1 130#, 1x1 140# !!! 

Tbar row: 3x2-3 90#!! 3x2-4 85#, 3x3-4 80# 3x5-8 75#

Single arm row ES: 3x10

Lat pulldown: around 50#, 3x6
straight arm pulldown: went from 15#-25#, 3x8-10

Tuesday
So. Sore. Power yoga time!!

Wednesday
WHY DID MONDAY MAKE ME SO STIFF AND SORE? Those deadlifts!!

Again I did about 6 circuits composed of 3-4 leg and plyometrics moves, for 10 reps each. Then I ended with this blogilates video:




Thursday
Battle Ropes and CHEST!

DB press: 2x1 30# DBS, 4x6 25# DBS

Single arm cable fly: 2x12 up 5#, 2x5 mid 10#
Single arm incline DB press: 4x8-5 20#

Friday
Legs. Today my Polar HRM was acting up (maybe because of the humid weather here in TX?) and it didn't save my workout! Poo. It also was reading that I had only burned around 250kcal after my LEG workout (its usually around 400 on leg day). Not that calories are the issue here, just that I think I was working harder than that!

54321 back squat: 4 rounds 75#
3x5 85#, 3x2-3 95#
Front squats: 1x3 70# 3x3 65#, 2x3 55#
Back squat holds, 1x8 45#

BSL ES: 50# 2x10
Cable kick ES: 15# 2x10
Glute bridge: 25-30# 2x20

Single leg deadlift ES: 1x10 30#
single leg lunge and kick ES 1x10 30#
cable kick ES: 1x10 15#

Leg ext: 3x10 100#, dropset max 160#


Saturday

I did a HIIT circuit and finished up with some biceps and triceps. Like what.
(Note... 3 days later my arms still hurt.)

Sunday

I started my day off with 16 minutes of HIIT intervals, rotating between burpee variations and plyometric moves.

Later I headed to the gym for shoulders... I learned a hang clean, which I've been too scared to try on my own. A friend at the gym helped me.

Pushpress barbell: 60# 3x1, 55# 3x2-3, 50# 3x4-6, 45#3x7-8

KB high pull: 3x10 30#
Single arm snatch ES: 3x10-15 #15-18
DB burnout 3x10 ES 10# DBS

barbell hang clean: 3x5 45#
leaning side raise 15# 3x10 ES

Facepulls: 3x10 35
Fly: 3x10 12# DBS

No comments:

VGN