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Had to take the rest of the week off due to hubby’s grandmother passing away. Traveled to Kentucky for the funeral. It was good to see family though! Some of them I haven’t seen in 10 years!
I hope you all are enjoying your weekend!
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“Do you not know? Have you not heard? The Lord is the everlasting God, the Creator of the ends of the earth. He will not grow tired or weary, and his understanding no one can fathom. He gives strength to the weary and increases the power of the weak...”
Isaiah 40:28-29
Flat DB Bench
45x8
50x6 to failure
50x5 to failure
Incline BB Bench
95x6
95x5
95x5
Machine flyes
100x5
85x8
85x7
Vbar pushdowns
50x12
50x10-failure
Overhead extensions
50x8-failure
Hanging leg raises
3 sets of 12
Cable crunches
80x12x3 sets
Stomach vacuums
5 sets of 15 secs
Went back about 45 mins later for cardio
28 mins sprints
Get 10% off your order @ www.MRSupps.com with code CHEAPER
“Do you not know? Have you not heard? The Lord is the everlasting God, the Creator of the ends of the earth. He will not grow tired or weary, and his understanding no one can fathom. He gives strength to the weary and increases the power of the weak...”
Isaiah 40:28-29
Good morning! Managed to strain my lower back on Wednesday doing deadlifts. Sadly I was just warming up! Lol It’s the same place I injured a few years ago. Thankfully it’s not near as bad. Just a minor strain. Took flexeril and Advil Wednesday -Thursday but I should be ok today. Just tight/achey. Did finish my back workout on Tuesday but avoided lower back work as well as lots of rolling/stretching. Yesterday was shoulders. Had a great session. I don’t do a lot of “pump” type workouts but shoulders always seem to get full and painful where even carrying my bag hurts! Haha Love it!!
Heading in for legs now. Wondering what work I will/will not be able to do. [emoji51]
Have a great day!
Get 10% off your order @ www.MRSupps.com with code CHEAPER
“Do you not know? Have you not heard? The Lord is the everlasting God, the Creator of the ends of the earth. He will not grow tired or weary, and his understanding no one can fathom. He gives strength to the weary and increases the power of the weak...”
Isaiah 40:28-29
Leg day went surprisingly well...went lighter to play it safe. Just higher reps
Leg press
3 wu sets
4 working sets of 480x20
SS with lateral squat walks (hip circle)
SS
Kneeling squats
4 sets of 160x15
Single leg Glute bridge
4 sets of 12
SS
Lying leg curls
4 sets of 65x12
Leg extensions
4 sets of 100x12
Glute cable kickbacks
45x15
55x10
Cable crunches
2 sets of 80x15
More rolling/stretching
Side note...I found this that actually has all the releases, stretches, and exercises to strengthen the hips. To help fix rotation. Everything I’ve found before has been bits & pieces of this but never in one spot.
Mine are all out of sorts. Torqued to the left as well as anterior tilt on the right side. Figured I’d share
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“Do you not know? Have you not heard? The Lord is the everlasting God, the Creator of the ends of the earth. He will not grow tired or weary, and his understanding no one can fathom. He gives strength to the weary and increases the power of the weak...”
Isaiah 40:28-29
thanks for the link. i think all of us that squat and leg press heavy, need to take hip health more serious. the hips are key to lower back and legs point blank period
thanks for the link. i think all of us that squat and leg press heavy, need to take hip health more serious. the hips are key to lower back and legs point blank period
I agree! I sure didn’t take them seriously enough before I was injured!
Get 10% off your order @ www.MRSupps.com with code CHEAPER
“Do you not know? Have you not heard? The Lord is the everlasting God, the Creator of the ends of the earth. He will not grow tired or weary, and his understanding no one can fathom. He gives strength to the weary and increases the power of the weak...”
Isaiah 40:28-29
Happy Monday! Started a new workout today. Similar to some I’ve done before. High density workout in order to burn a decent amount of calories in the short training times now that school is back.
Goal for the first 2 circuits was 15 mins each & 10-12 on #3. Sadly it only left me with 8 mins for the last circuit due to having to set things up. But I was absolutely drenched when I left! Sweat was literally dripping off my face! Lol
Circuit 1 AMRAP in 15 mins
**made it 5 rounds**
B.B. Bench 95x10
B.B. row 95x10
Plank 30 secs
60 secs rest
—started failing reps on chest about round 3 had to pause to push through
Circuit 2 AMRAP in 15 mins
**made it 5 rounds
Pull-ups x10
Hanging leg raises x10
Db shoulder press 25x10
60 secs rest
Circuit 3
Shortened # of exercises for time
Db Lateral raises 10x12
Db bent over raises 10x12
45 secs rest
**made it 6 rounds in 8 mins
Went back later for cardio
25 mins of sprints
Get 10% off your order @ www.MRSupps.com with code CHEAPER
“Do you not know? Have you not heard? The Lord is the everlasting God, the Creator of the ends of the earth. He will not grow tired or weary, and his understanding no one can fathom. He gives strength to the weary and increases the power of the weak...”
Isaiah 40:28-29
what i like to do is do my normal training first at a good pace. then finish up with hiit at the end. that way i get as much glycogen out for my muscle fuel then in my mind i will burn off more fat haha
what i like to do is do my normal training first at a good pace. then finish up with hiit at the end. that way i get as much glycogen out for my muscle fuel then in my mind i will burn off more fat haha
Haha I like that approach as well just felt like I wasn’t burning enough calories while cutting with the new rushed school schedule.
Get 10% off your order @ www.MRSupps.com with code CHEAPER
“Do you not know? Have you not heard? The Lord is the everlasting God, the Creator of the ends of the earth. He will not grow tired or weary, and his understanding no one can fathom. He gives strength to the weary and increases the power of the weak...”
Isaiah 40:28-29
Wow! Today kicked my butt! Workout was brutal then we were basically 2 assistants short today so I barely had time to think! Lol More or less the work of 5 assistants done by 2.
Here’s day 2 high density
LEGS
Circuit 1
15 mins as many rounds as possible
**Made it 5 rounds**
Leg press 570x10
Alt Reverse lunges 10 each leg
Plank 30 secs
**60 secs rest**
Circuit 2
15 mins as many rounds as possible
**made it 5 rounds
Hip thrusts 160x12
Jump squats 12
Hip circle lateral squat walks 10 each way
60 secs rest
Circuit 3
15 mins as many rounds as possible
**Made it 7 rounds - no rests
Leg extensions 90x10
Leg curls 70x12
Calf raises 12
Palloff press with rotations 12
LISS 20 mins
Abs circuit- 3 rounds- no rest
Decline sit ups 12
Lying leg raises 10
Obliques on hyperextensions 12
-School is out due to prep for the hurricane coming for the coast so I didn’t have to leave and come back for cardio. Just went @5:30 and left at 7.
Get 10% off your order @ www.MRSupps.com with code CHEAPER
“Do you not know? Have you not heard? The Lord is the everlasting God, the Creator of the ends of the earth. He will not grow tired or weary, and his understanding no one can fathom. He gives strength to the weary and increases the power of the weak...”
Isaiah 40:28-29
i fell you on the hurricane. we are about to get jacked up bad
Yikes! Are you evacuating?
Get 10% off your order @ www.MRSupps.com with code CHEAPER
“Do you not know? Have you not heard? The Lord is the everlasting God, the Creator of the ends of the earth. He will not grow tired or weary, and his understanding no one can fathom. He gives strength to the weary and increases the power of the weak...”
Isaiah 40:28-29
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