TweetHappy 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

Tweetwhat 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

Tweet

Originally Posted by guns01

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.

TweetWow! 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.

Tweeti fell you on the hurricane. we are about to get jacked up bad

Tweet

Originally Posted by guns01

i fell you on the hurricane. we are about to get jacked up bad

Yikes! Are you evacuating?

Tweet

Originally Posted by Love2liftkat

Yikes! Are you evacuating?

would have liked to but we have nowhere to go. my dogs are big and bite for one. where we are from in the mtns, has been flooding for a while now and it looks like it will flood pretty much everywhere else here and in between. so we are stuck big time. plus no way i could afford to spend two weeks in a hotel with our dogs.

Tweet

Originally Posted by guns01

would have liked to but we have nowhere to go. my dogs are big and bite for one. where we are from in the mtns, has been flooding for a while now and it looks like it will flood pretty much everywhere else here and in between. so we are stuck big time. plus no way i could afford to spend two weeks in a hotel with our dogs.

That stinks but I understand! I wouldn’t have a choice either! Looks like it might be turning south so maybe it won’t hit you too bad. We are far enough inland in SC that it should be primarily rain with some wind. Still praying for everyone’s safety though! It’s a large storm! Please keep me posted!

Tweet

Originally Posted by Love2liftkat

That stinks but I understand! I wouldn’t have a choice either! Looks like it might be turning south so maybe it won’t hit you too bad. We are far enough inland in SC that it should be primarily rain with some wind. Still praying for everyone’s safety though! It’s a large storm! Please keep me posted!

yeah now it's looking like a sustainable wind storm with lots of flooding. so we should be good for the most part. now hopefully we can keep or get power back quickly. looking like willmington and the south carolina line are going to get the worst of it and maybe even ga. we shall see.

Tweethow did you guys fair through the storm kat?

Tweet

Originally Posted by guns01

how did you guys fair through the storm kat?

We were very lucky to just have rain. It was just a nice steady rain. Not hard enough to cause damage.

Tweet

Originally Posted by Love2liftkat

We were very lucky to just have rain. It was just a nice steady rain. Not hard enough to cause damage.

that's awesome. we got hammered haha.

TweetReally loving my new training program/workouts! They kick my butt but I feel like things are progressing and my body is responding well. Down about 5 lbs in about a month which is big for me.

Here’s today’s training

Did run out of steam on 2nd giant set but just pushed through with a few “I’m dying” expressions and breaths! Lol

Giant set 1
15 mins as many rounds as possible
Leg press 525x12
Glute ham raises 10
Plank 30 secs
1 min rest
(Made it 6 rounds)

Giant set 2
15 mins as many rounds as possible
Kneeling squats 200x10
Squat jumps 8
Alt lunges 10 each side
1 min rest
(Made it 5 rounds)

Giant set 3
15 mins as many rounds as possible
Leg extensions 90x10
Leg curls 90x10
Banded lateral squat walks 10 each way
Palloff press with rotation 10 each side


IMG_1537573989.924281.jpg

TweetUpper body day today

Giant set 1 12 mins
*as many rounds as possible*
Db flat bench 45x8
Single Db Rows 60x8
Plank 30 secs
1 min rest
-made it 5 rounds

Giant set 2 12 mins
*as many rounds as possible*
Db shoulder press 30x10
Wide pull-ups 10
Hanging leg raises 10
1 min rest
- made it 5 rounds

Giant set 3 10 mins
*as many rounds as possible*
Db Side lateral raises 10x13
Db Reverse lateral raises 10x10
Db overhead extensions 15x12
Db curls 15x12
45 secs rest
- made it 4 rounds

Dinner was salmon sushi bowls! IMG_2895.jpg

TweetTuesday - Lower body day

Giant set 1:
12 mins - as many rounds as possible
Leg press 595x8
Single leg deadlifts 45x8
Plank 30 secs
Rest 1 min
** made it 4 rounds

Giant set 2:
12 mins - as many rounds as possible
Kneeling squats with hip circle 210x10
Jump squats 8
Alt lunges 8 each leg
1 min rest
**made it 5 rounds

Superset
8 mins - as many rounds as possible
Leg extensions 90x12
Leg curls 90x10
*no rests*
Felt like a MILLION sets. Didn’t count though


Wednesday Rest/ Cardio only

Thursday - Upper body day

Giant set 1 12 mins
*as many rounds as possible*
BB flat bench 105x8
Hammer Strength iso Rows 100x8 (Wt per side)
Decline sit ups 12
1 min rest
-made it 5 rounds

Giant set 2 12 mins
*as many rounds as possible*
Db shoulder press 30x10
Wide pulldowns 120x10
Cable crunches 85x12
1 min rest
- made it 5 rounds

Giant set 3 8 mins
*as many rounds as possible*
Db Side lateral raises 10x15
Db Reverse lateral raises 10x10
Db overhead extensions 15x12
Db curls 15x12
30 secs rest
- made it 4 rounds

25 mins cardio