TweetThank you! I'm bad about jumping too quick to cut calories and add cardio. I'm guessing my body was just responding poorly to all of the extra work I was doing around the house. We were moving lots of heavy furniture, ripping up carpets, and scraping up very old vinyl and glue. More work and my body decides to prepare for famine!

TweetThis morning's workout was awesome and exhausting at the same time...

Superset with jump rope

Deadlifts
45x8 SLDL
75x5 SLDL
95x5 SLDL
115x5
135x5
155x5
175x5
195x5
205x4
215x2
225x1

Triset with jump rope
Pull ups 5 sets of 8-10

HS ISO lateral wide rows
114x12
164x10
204x8
254x6

Tri set with jump rope

Straight arm Pulldowns
35x12
42.5x10
45x10
45x10

Cable rev fly- single arm
5x12
7.5x12
7.5x12
7.5x12

Tri set with jump rope

Wide Pulldowns
100x10x3

Seated leg curls
70x12x3

Tri set with jump rope

Double cable Pulldowns
27.5x15 with 3 sec hold
35x12
35x12

HS ISO High pulls
100x10x3

Cardio 20 mins

TweetDragging a bit this morning due to getting to bed after 11:30 and up at 4:25. But managed to get rolling and have a good workout.

Superset jump rope throughout workout.

Mobility work 10-12 mins

Squats
Banded x15
45x10
95x5
135x5
155x5
175x5
185x4
185x3 failed #4 tweaked my back trying to get it back up
175x3 back was bothering me-dropped
135x5 tried again

Bench
45x10
65x5
85x5
95x5
105x5
115x5
115x4
115x3

Leg press
170x15
260x15
350x12
440x12
125x15-single leg- both sides and then both legs to failure.

DB press
20x12
25x12
30x8

Side lateral raises
10x15x4

Cable lateral raises
5x12x4

TweetWhat a busy end to the week! I had 2 large cake orders to finish. One shaped like a cartoon character and the other had an edible purse, makeup, and nail polish on top. They both had side orders of cake pops and cupcakes as well. So needless to say, I was stressed out! Lol Finished around 1:15 this morning. Back up before 8 for the kids soccer! So glad they didn't have early games! Haha

Booked our plane tickets to San Diego mid June. I'm so excited! God really blessed us to make it happen. We planned to use our flier miles but ran short and someone ended up gifting is what we needed to get there!

Nutrition has been on point. Had my first free meal last night and surprisingly didn't want that much to eat. Lol

Thursday's workout:

All superset with jump rope
Deadlifts
45x5 SLDL
95x5 SLDL
115x5
135x5
155x5
175x5
175x5
175x5

Pull ups 4 sets of 8

Wide Pulldowns
70x12
85x12
100x10
120x10

DB rows
50x8
60x8
60x8

Single leg SLDL
40x10x2

Seated ISO plate loaded row
180x10x4

Tabata 2 rounds
Jump rope
Box jumps
Burpees
MB slams

Finished with 20 mins on the stair climber.


Friday's workout

Mobility work 10 mins

*All superset with jump rope*

Squats
45x10
95x6
115x5
135x5
155x5
175x5
175x4
175x3
85x10 split squats x3 sets

Bench
45x10
65x5
85x5
95x5
105x5
115x4
125x3
125x2

Lunges
25x10 -overhead walking
45x10 plié
45x10 plié

HS ISO shoulder press
50x12
60x10
70x10
80x8
90x6
100x4

Leg press -feet together
350x15
440x15
530x12
620x12
170x12 single leg, then to failure with both legs.

Side lateral raises
10x20
10x20
10x20
10x20
10x20

TweetStarted a new workout today! Initial thoughts... "This will be fun"... Halfway through "oh my!".... End of workout and even and hour hour later HOLY CRAP I AM TIRED AND MY BODY HURTS!!!!!!! I am now (2.5 hrs later) getting a little umph back! Lol

Push strength focused day

Superset 1:

Burpees with push-up
6x2

Pause Squats
45x10
75x5
95x5
135x5
135x5
135x5
135x3,2 failed at bottom of #4 set went right back to finish out
135x3,2 " "

Superset 2:

Burpees with push-up
6 sets of 2

Flat Bench Press (heavy but with 1 rep in the tank.)
45x10
65x5
85x5
105x5
105x5
105x5
105x5
105x5- video

Superset 3

BB Front Squat-
**Work up to a heavy set of 3+*
75x5
85x4
95x3
95x3

Push Press-
**Work up to a heavy set of 3**
65x5
75x4
85x2-fail, 75x3
75x3


Conditioning AMRAPComplete as many rounds as possible in 15 minutes
Barbell Lunges5 each leg
Sprint50 yards
Hollow Rocks19

Notes:

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

Burpees with push-up (Concentrate on height and explosiveness of both the jump and the push up at the bottom) ----haha this was a fail on some of the push-ups towards the end

I collapsed on the bench outside the court I was using for conditioning. Lol

TweetHappy Thursday! Hope you're all having a great week! Mine is going well! Turned down cake orders to keep it a little less stressful of a week! Lol

Moving a little slow this morning so I was late getting to the gym. Made it about 5:20.

Heroes Warm Up 2 rounds 10 reps each exercise

Dead Lift
45x10 SLDL
75x5 SLDL
95x5
115x3
135x5 (ss with jump squats)
165x5
185x5
**realized here that I was doing the wrong days workout so I switched
165x8 sumo
165x8 sumo
165x8 sumo
165x8 sumo
***60 secs rest between sets***

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

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

Meadows Rows
35x8
45x8
55x8
60x8
***60 secs rest

Recline Rows
4 sets of 8
(These seemed almost impossible sadly)

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.
This was eye opening how pitiful my running endurance is. I had to slow down several times and even walk a couple. Sadly, it took about 12 mins. I walked the other 8 to cool down.

I was pouring sweat but man is this type of workout the type of self torture I love! Lol

TweetHappy Friday the 13th guys and gals! It's been a great day so far. Had a great workout, went to the book fair with my son(got 4 books for $22), finished a cake, cleaned house, took a nap, and now cooking dinner!!

Heroes Warm Up
2 rounds 10 each exercise

Squats were supposed to be first but the rack was taken so I went with the 2nd superset first.

Superset: 60 sec rests
Flat Bench Press
45x8
65x5
85x5
95x8- wasn't hard enough
100x8
100x7,1 -so I thought lol
100x6,2
Pick a weight that is work on the first set so you are struggling to get the reps on the last 2 sets.

Clapping push Ups
4 sets of 5

Superset: 60 secs rest
Banded Long Jumps
5 sets of 6

Back Squats
45x8
95x5
135x8
135x8
145x8
145x8
*Really focusing on breathing/bracing right. These felt good today- challenging but able to keep form throughout! Hips felt better too.

Superset 3: 60 secs rest

Incline Press
75x12
80x8-failure
75x9 failure
75x8, 3 failure
Pick a weight that is work on the first set so you are struggling to get the reps on the last 2 sets.

Goblet Squats added pause at the bottom
60x12
70x12
70x12
80x12-OUCH!

Tri set: 30 secs rest
Dip machine plate loaded
100x15
100x15
120x12
**I’ve lost strength in these since I haven’t done them in a while

Pistol Squat
3 sets of 6
(I did these onto a seat- first attempt ever! Will be a new challenge)

DB Lateral Raise
15x12X3

Conditioning 15 mins AMRAP
Clean pulls 12
Jumping lunges 10
Russian Twists 25

Rest periods on Hypertrophy days should be about 60 seconds

Here's today's cake for viewing fun...especially for us that are cutting! Haha

Tweetyour a beast, to bad you arent closer to my area. i bet we could tear it up big time

Tweet

Originally Posted by guns01

your a beast, to bad you arent closer to my area. i bet we could tear it up big time

Man, that would be great!! I can't seem to keep any training partners...lol

TweetHeroes warm up 10 reps each 2 rounds

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

Deadlifts
95x5
135x5
165x5
185x5
205x5
205x5
205x5
205x5
205x5

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

DB Row
60x6
70x6
70x6
80x6

Superset
Chin up
4 sets of 3

Band pull aparts over and underhand
4x25

Conditioning circuit
BB glute bridge 120x12
Burpees x 12
Leg raises x12
**AMRAP 15 mins**

Round 2 conditioning @ lunch time

5 min run on treadmill

Superset **5 rounds**
50 meter sprint
10 medicine ball slams

Superset **5 rounds**
BB overhead carry 50 lbs x 50 meters
10 MB scoop throws

Superset **5 rounds**
Farmer carries 90lbs x 50 meters
MB push press 25x10

Superset **5 rounds**
Suitcase carries 45x50 meters
Russian twists 10lb x20

TweetNothing much to say other than killer workouts!

Tweet

Originally Posted by gusto77

Nothing much to say other than killer workouts!

Thank you! They've been kicking my butt!! Haha

TweetRunning late this morning. It was 5:30 when I finally got started. So I skipped the heroes warmup. I was utterly exhausted and drained this morning too.

Superset: 60 secs rest
Banded Long Jumps
5 sets of 6

Back Squats
45x8
95x5
135x2
145x5, 135x3
135x3 failed, 125x5
125x8
125x8
Ugh!! Everything felt like a million pounds

Superset: 60 sec rests
Flat Bench Press
45x8
65x5
85x5
95x8
95x8
95x7,1
95x6,4,2

Clapping push-ups
5sets of 5

Superset 3: 60 secs rest

Incline Press
65x12
65x12
65x12
65x12

Goblet Squats- constant tension
60x12
60x12
60x12
60x12

Tri set: No rest
Dip machine plate loaded
150x8
150x8
150x7

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

DB Lateral Raise
15x12X3

Lunch time cardio

Conditioning 1 mile run as fast as possible
Made it all of the way through without walking. Cut my time down almost 1.5 mins from last time.

Walked on incline after finished running Total time 30 mins

Also did a little bi/trip work
SS
Db curls
15x15
20x10
20x10

Overhead Ez bar tri extensions
30x15
40x12
40x12

SS
Double Cable curls
15x12
15x12
15x12

Cable v bar extensions/push downs
35x15/30x15
35x15/30x15
42.5x12/35x10

2 sets of pull ups