TweetWent in yesterday at lunch for sprints! Endurance was better than it has been thanks to the other conditioning I've been doing! I even managed to get to bed before 11 last night too! So I felt much better today!

Heroes Warm Up 2 rounds 10 reps each exercise

Sumo deads
45x10
95x5
135x3
155x3
175x8 -sumo PR?
185x8 PR for sumo
185x8
185x8
***60 secs rest between sets***

SS:
Romanian Dead Lift
115x12
115x12
115x12
115x12

Wide Grip Lat Pulldown
100x12
120x10
120x10
120x1@
***60 secs rest after superset before repeating

Meadows Rows
55x8
55x8
55x8
***60 secs rest

Tri set

Recline Rows
4 sets of 8

Barbell Curls
40x10
30x12
30x12
30x12

Band Pull Aparts
4 sets of 25 reps-Alternating over and underhand each set.

Conditioning:
Ran 1 mile as fast as I could. Then walked for another 15 mins.

This mornings get-up was not exactly matching. Hubby got a big kick out of it! He said "I bet you got quite a few looks" haha I don't care- just trying to do deads without tearing up my shins--

Mid morning, I had to go downtown to our new office to shoot a commercial. Not a fan of being on camera but we made it fun! Here's me with all the makeup on after we were done...

Tweetyou have the will and drive of a champion. now if we could get your rest in check you would be unstoppable haha

Tweet

Originally Posted by guns01

you have the will and drive of a champion. now if we could get your rest in check you would be unstoppable haha

Haha ikr! Thank you!

TweetI went to bed earlier last night and slept until almost 7! So, I felt great this morning! Trained at 8 after dropping the kids off.

Push strength focused day

Superset 1: rest 2 mins

Burpees with push-up
6x2

Pause Squats
45x10
95x5
135x5
145x5
155x5
165x5
175x5
** feeling great about these today! Last week, I only did 135 for 5 sets. Felt good to finally feel like I had some strength back in my legs!

Superset 2: 2 mins rest

Burpees with push-up
6 sets of 2

Flat Bench Press (heavy but with 1 rep in the tank.)
45x10
65x5
85x5
105x5
115x5(no rep in the tank. Lol)
115x3, 110x3 -had to drop
110x5
110x5

Superset 3: 1 min rest

BB Front Squat-
**Work up to a heavy set of 3+*
95x5
105x4
115x3
125x0- killing my collarbone
115x3

Push Press-
**Work up to a heavy set of 3**
75x5
85x4
95x0, 90x3
90x3

Had a little time left so I added a little more shoulder work---

SS: No rest
Seated DB Press
25x10
30x8
30x8

Side lateral raises
15x12x3

Conditioning - I did the mile run again today and finished with walking on an incline.


Notes:

Rest periods on Strength days should be about 2 minutes on main lift & 60 seconds on the following work.

TweetDropped hubby off at the airport at 3:45 this morning...gym doesn't open until 5am so I drove to the high school near my house planing to run around the track...Gates were locked and there actually wasn't even a track around the field anymore. Decided to drive to the lake and walk/run the dam. The goal was to run but I wasn't as successful as I had hoped. So I ended up mostly walking (pretty fast though) and just enjoying the view/quiet time talking to God! I thoroughly enjoyed it!!

Superset
Banded Chin up
4 sets of 8

Band pull aparts over and underhand
4x25
**waiting on a bar to use for deads**

Superset:
Squat jumps- as high as possible
7 sets of 2-3

Deadlifts
135x3
165x2
185x5
205x5
225x5 **BUTT CRAMP**
225x5 (3/2)
215x5
205x5
**using hex plates with these today and I found it more difficult to continually do my reps. Tweaked my back loosing tightness in the last set of 225 so that's why I dropped down. (It feels fine now)

Superset
Power clean-(focus on speed)
65x3
70x3
75x3
75x3

DB Row
60x6
70x6
70x6
80x6


Conditioning circuit **AMRAP 15 mins**
shuttle runs 50 yards
Burpees 12
Ab machine 40x12

**had to change this up due to lack of a bar I needed for the written circuit for glute bridge.

Heading to do some running after work and then to a baseball game with the kids!

TweetGreat job!!!

TweetHeroes warmup

Superset: 60 secs rest
Banded Long Jumps
5 sets of 4

Back Squats
45x8
95x5
135x8
135x8
145x8
145x8
Up 10lbs from last week

Superset: 60 sec rests
Flat Bench Press
45x8
65x5
85x5
100x8
100x8
100x8
100x7,1
Up 5lbs from last week

Clapping push-ups
5sets of 5

Superset 3: 60 secs rest

Incline Press
65x12
65x12
65x12
65x12

Goblet Squats- constant tension
75x12
75x12
75x12
75x12

Tri set: No rest
Dip machine plate loaded
150x8
150x8
150x8

Pistol Squat
3 sets of 6
Seat was lower than last time

DB Lateral Raise
15x12X3

Had to leave early today to get the kids to school. Hubby usually takes them since I have to be at work by 7:20 or earlier. Decided to just do walking for cardio today. My shins and feet are bothering from all of the running in old shoes. Will be looking to buy some new ones.

TweetYour doing a amazing job!!!

Tweet

Originally Posted by jolter604

Your doing a amazing job!!!

Thank you so much @jolter604

TweetSlept in this morning and went to the gym after work. Going after work always reminds me why I train in the early morning! There are waaaay too many people all over the place. There is also a trainer that has decided to start SHOUTING numbers as he counts for his clients. It's loud enough to be heard across the very large gym. Even through my ear buds blaring in my ears.

Sumo deads
45x10
95x5
135x3
155x3
175x1
195x8 PR for sumo
195x8
195x8
195x8
These were HARD!!!! Lol

SS:
Romanian Dead Lift
115x12
115x12
115x12
115x12

Wide Grip Lat Pulldown
100x12
120x8
120x8
120x8
***60 secs rest after superset before repeating

Meadows Rows
55x8
45x8
45x8
***60 secs rest

Tri set

Recline Rows
4 sets of 8

DB curls
20x10x4

Band Pull Aparts
4 sets of 25 reps-Alternating over and underhand each set.

Straight arm pulldown
35x12
42.5x12x3

15 mins running/walking
10 mins bike hiit

Having a lot of trouble with my feet, shins, and knees from all of the running so will be doing more biking for a bit to get the soreness/inflammation down.

TweetWow!! If only I could control my body like that! Heck at least be that flexible! Lol

Tweethow you doing kat? been a minute since you updated

TweetThank you for checking @ gums01. It has been a while. I am doing well. Just returned from a vacation in San Diego with my family. I also to this time off from training. I will get back to logging my training. Nutrition has been held about the same. Weight is slowly dropping! The vacation was much needed mentally and physically to just break away from being so busy all of the time! I am ready to get back in the gym Monday!!