WORKOUTS – WEEK OF 1/8/17-1/14/17

Okay y’all I am going to get back to posting my weekly workouts on my blog for anyone who is interested! Here is my week in review:

SUNDAY: LEGS/HAMSTRING FOCUS

• 3×12 back squat 135
• 3×12 american deadlift 135 + 2×3 with 3 second pause
• 5×10-12 hip thrust 205
• 10 sets varying weight ham curls – burnout!
• 8x 10-12 standing calf raises, heavy (130-150#)
• 4×10 butt blaster
• 2×20 cable glute kickbacks
• 2×15 standing cable abduction
• 2×20 sumo banded walks
• 2×20 seated band abduction

MONDAY: REST DAY…took my ACE personal trainer exam and passed! Yahoo!!!!!!!

TUESDAY: CHEST/TRICEPS

• Bench press 1×1 100, 2×1 105 2×3 95 2×5 85 3×9,8,7 75
• Incline DB press 4x 7,8,8,7 70#
• Alternating DB bench press, holding non-working arm in the upright position: 4 sets- 1 set = 4 presses with right arm, 4 with left, then 2 with right, 2 with left (60#)
• Bodyweight dips 4×6,5,5,4 + extra reps of slightly assisted on each set for burnout
• 4×8 cable chest fly
• 4 rounds:-15 KB swing, 50
  -400 meter row
• Finish w tricep work:
  -4×12,8,8,8 OH extensions w 35 & 40# db
  -Cable pushdowns (over and underhand grip) 4x quadruple drop set burnout
• 2×20 sumo banded walks

WEDNESDAY: BACK

• Rack pulls: warmup then 1×1 185, 1×1 195, 1×1 205; 2×5 185; 2×3 200
• Landmine bar row 1×10 70; 4×8 75
• Single arm DB row 1×10 40, 1×5 55, 2×8 50
• Close grip pulldowns 4×12, 10, 8, 10
• Farmer walks/carries with 55s and 50s – grip was really fatigued by this point I could not do more than ~100 feet walks
• Back extensions/hypers: 4×20
• Pushups 5×10 (tricep/elbows close to body)
• 5×30 second elbow side planks

THURSDAY: LEGS – QUAD FOCUS

• Back squat: 135×12; 145×5 145×5 145×4; 2×3 pause squats with 135
• Front squat: 115×3 120×3
• Bulg split squat 3×10 per leg with 30# DBs
• Leg extensions 3×15 light (warmup); then 4×15,12,10,9 working sets
• Walking lunges 4×16 with 30# DBs on shoulders
• 2×20 banded sumo walks
• Core work:
  • 3 rounds of:
  • 8 hollow body rocks
  • 8 v-ups
  • 8 tuck ups
  • 10 second hollow hold

FRIDAY: SHOULDERS/CARDIO/CORE

• Barbell press 3×5 70, 3×6 65
• Seated DB press 3×5 (35s)
  • superset rear delt fly 3×12 (12.5# DBs)
• Seated DB press 3×8 (30s)
  • superset lat raise 3×12 (12.5# DBs)
• 3×8 alternating DB upright row (35s)
  • superset cable straight bar front raise 3×12
• 4×5 reps per arm DB alternating shoulder press (one harm stays up and straight while working the opposite arm) 20# DBs
• Leaning lat raise 3×15 (15# DB)
• KB swing 4×15,12,12,12 (50)
  • superset face pulls 4×12 (lighter resistance & keep elbows up!)
• 4 rounds of:
  • 400 meter row
  • ab work, feet on row seat: 8 pikes, 8 tuck ins
• 10 mins stretching

SATURDAY: ACCESSORY/ARMS/CORE

• 1 K meter row warmup, easy pace
• Pull-ups: 6,6,5,4,3; superset bodyweight  dips: 8,8,8,8,6
• Weighted calf raises 9×12-15 (turned in,out,neutral) 150,130,110#
• 3×12 alternating tricep kickback 20# DBs
• Tricep cable pushdowns overhand grip (quadruple dropset: pick a higher weight manageable for 8-10 reps and then drop the weight and do as many reps as possible, repeat 4x)
• Tricep cable pushdowns underhand grip (quadruple dropset, same explanation as above)
• Bicep curls 3×10 20s
• Bicep curls 3x21s (7 curls from bottom portion to middle, 7 from middle to top, and 7 full curls — google “bicep 21s” if confused; I used 12.5# dbs)
• 3 sets of Bicep curl burnout: holding 15s in the middle position (90 degree angle position) do 6 reps with one arm, 6 with the other, then 5, then 4, etc. until can’t go any longer.
• 3×1:15 weighted plank 25# plate on back
• 2 rounds core work: 10 Hollow body rocks, 10 v ups, 10 tuck ups, 10 second hollow holds
• 2×25 butterfly situps
• 2×20 banded sumo walks
• 2×30 banded clamshells
• Farmer carries 3×100 feet with 50s
• 4 rounds of: 50 medicine ball mountain climbers; 10 squat jumps
• STRETCH! 🙂