WEEKLY WORKOUTS 7/31/16 – 8/6/16

SUNDAY: CARDIO/HIIT:

  • 5×500 meter row 30-40 second rest in between rowing; these are MAX EFFORT – hard and fast as possible the idea is to be breathless and exhausted
  • Run 1 mile 80-90% maximum
  • Row another 1K – again, 80-90% maximum effort here – slightly easier than the 500 meter because a little bit further in duration
  • Run another mile – 80-90% maximum – NOT an easy run, run hard
  • Row another 500 meter

then I did :

  • 3×30 x-heavy band clam shells per leg
  • 3×15 each leg of banded side leg raises and glute kickbacks (x-heavy band wrapped above knees)
  • 5 x 10 per side banded side walks – squat low and take wide steps

then I went outside for track workout:

  • run 1/4 mile
    • 4 sets 15 tire jumps (huge tires, think a box jump)
    • 4x 15 decline pushups with feet on tire
  • another 1/4 mile run
  • over 50 walking lunges mixed in sporadically
  • 100 push-ups (broken down into sets)
  • 100 air squats (25 at a time; I did these with the push-ups)

MONDAY: unexpected rest day – slept horribly!!! 😦 

TUESDAY: HEAVY LEGS

  • BACK SQUAT (following starting strength program for my #s) after warmups I did 4×5 @135# and 1×5 140#
  • FRONT SQUAT  1×5 95, 1×5 100, 1×5 105, 1×3 110
  • Bulgarian split squat 4×8 reps per leg with 25# DBs(2 of them) and 30 second squat hold after each, then, 1×8 rep per leg with 30# DBs (2 of them) and 20 second squat hold
  • Glute thrusts w feet on bench, 45# plate in lap, 4 sets 20-25 reps
  • Butt blaster 4×15 heavy reps
  • Ham curls 5×15
  • Leg extensions 5×15
  • Wall sits with 35 and then 45# plate in lap 3 sets of 30-45 seconds (as long as I could hold)
  • 500 meter row superset banded side walks (6 steps right 6 to left = 1 set) 3 sets of each total
  • 3×5 pull-ups, strict
  • 6 sets of calf raises 15 reps each – neutral position, turned out, turned in

WEDNESDAY: HEAVY CHEST/SHOULDER DAY

  • after warm-up I did 5×5 bench press @ 85#
  • Barbell press 5 sets of 5-8 with 45-60#
  • Push press 3×7 65#
  • Seated DB press 3×7 with 30s
  • Upright row 3×7 with 30s (these are heavier so I do one arm at a time with these)
    • superset lat raises 3×16 10# DBs
  • Rear delt raises w head on bench (top part of the bench at slight incline) 3×15 with 10# DBs
  • Upright row 3×10 with 25# DBs (both arms together with this weight)
    • superset lat raises 3×15 12.5# DBs
  • Standing shoulder press 4×10 with 20s (burnout set – using lighter weight – push til failure)
    • superset 3×8 leaning lat raise with 20# (very heavy)
  • 3×15 leaning lat raise with 15#
    • superset 3×10 per arm 35# single arm kb swing
  • THEN mixed in HIIT cardio 5 rounds of:
    • 10 KB swing 50#
    • 10 burpees (minimal rest, push hard!)
  • 5×15 decline pushups
    • superset 5 sets to failure of steering wheels (10# plate)
  • 3×10-12 plate front raise, 25#
    • superset bent over rear delt cable raise/fly with light weight, 12 reps each arm

as usual I finish all workouts with 5-10 mins of stretching and yoga. Pigeon pose, backbends, splits, 4 stretches, downward dog, etc. I do it all – stretch out my whole body. Do not neglect this part!

THURSDAY: GLUTES/CARDIO

  • 5X500 meter row superset 12-15 squat jumps with 2 20# DBs – squat low and push super hard on these jumps- should burn your legs!!
  • 6 sets of butt blaster – varying weight starting lighter and increasing – 6×10-15 reps
  • 6 sets: Sumo squat with 55, 65, 75# DBs superset 15 pop squats
  • Hip thrusters with 95, 150#: 2×12 95#; 4×8-10 150#

FRIDAY: BACK 

  • 5×5 strict pull-ups
  • 5×5 assisted pull-ups
  • 6×10-12 Seated wide grip cable row superset close grip pulldowns
  • DB rows: 2×10 with 40, 45# DBs then I did 3 sets with 40# @ 10 reps and dropped the weight to 30# DB and did to failure – about 8-10 more reps
  • Kneeling cable row (pull from up high) 5×10-12 including 2 dropsets for each side
  • Single arm cable row seated 3×10 per arm
  • More wide grip cable rows (focus on wide for me because of scoliosis and muscle imbalance in my erector spinae): 4×10-12
  • lat pull-downs 3×10
  • For obliques/erector spinae imbalance: weighted side bend (using the back extension machine to isolate only right side of my erector spinae and obliques) I did 3x to failure with 25# plate and 3x failure with 15# DB only working the right side of my body
  • Row 1K meter
  • Bicep work/push-ups: 3 sets of 21s with 10# and 12.5# superset 8-12 push-ups; bicep burnout and some curls with 25#..just a burnout set alternating bicep work and pushups basically!
  • STRETCH!!! 5-10 mins always

SATURDAY: CHEST/SHOULDERS/SPRINTS

  • bench press 8×6-8
  • 3×12 decline push-ups
  • incline DB press 3×7 30#, 3×8 25# superset Lat raise 6×15
  • leaning Lat raise 3×15 with 15#, 3×8-10 with 20# superset 3×10 per arm 35# KB swing
  • 5 rounds of 10 50# KB swing, 10 burpees
  • 3×10 plate front raise with 25#, superset steering wheels to failure 10#
  • 3x failure dumbbell press with 25, 20# DBs
  • 5 x failure (about 10 reps) upright row with 25 # and 20# DBs (sets with the heavier weight then drop set and go lighter back and forth)
  • I ran a few sprints on the track after but it wasn’t anything crazy.
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