Check out last weeks workouts here.
Monday
Shoulder press: 15sx10,10 20sx8 25sx6
DB row: 25x10,10 30x8,6
Barbell row: 65x10x4
facepulls: 35x10x4
Wide grip pulldown: 55x4x6-8
Leaning side raise: 20x4x8-10
DB chest press: 25sx3x8
single arm cable pull: 10x3x10 ES
chest fly machine: 40x3x8
Tuesday
Squat:
45x5, 65x5, 75x5, 85x5 90x5, 95x4x5
Deadlift: warmup, PR 175x1 135x3x4
Frontsquat: 45x5, 65x3x4
BSL: 60x2x10ES
Back lunge with kick, single leg deadlift, side lunge: 30x2x6each
Wednesday
AM: 16 minute tabata, abs
PM: 16 minute tabata, biceps and triceps, abs
Thursday
Shoulder DB press: 15sx10,10, 20sx8,6
DB row:25x10,10 30x8x6
Shoulder DB press: 20sx4x12
T bar row: 75-80#x4x12-10 reps
Barbell row: 65#x3x10
Leaning shoulder raise: 20#x3x8es
Chest burnout: AMRAP 65# going down in weight, end with a wide grip bar only
Chest DB press: 25s: 3x6
Chest cable fly single arm: 2x10 es 10#
3 rounds with 20# DBS:
10 each side, wide single arm rows
6 shoulder press
6 knee pushups
Friday
AM: 16 minute tabata
After school I had some time before I caught a ride home, so I checked out the gym. NO SQUAT RACK. But I did some other leg stuff.
Deadlifts: (assuming the bar is 45#)
135x3x3
140x4x3
145x3x3
BSL: 60x3x10 ES
Lunge and kickback+ single leg deadlift: 30x3x8 each
Single leg legpress: 4x12, 80,85,90,90
Later that night:
Back squat:
45x4, 65x4, 75x4, 85x4 95x3x5
Front squat:
45x5, 65x3x4
Single leg squat with TRX: 3x6ES
I worked on OHS with a jump rope and 3lb weights (6lbs total. Such a badass.)
6 OHS
6 DEEP (butt to ankle) narrow squat with KB (up to 15#)
x5 rounds
Saturday
I could hardly get out of bed. SO SORE. Foam rolling and some ab work.
Sunday
AM: Light yoga and stretching
PM:
Bench:
45x5, 55x4 60x3x3 65x3x3
Shoulder DB press: 20sx10,10 25sx8,6
DB row: 25x10x10 30x8,6
Tbar row: 75x12 80x10 82.5x8 85x8
KB upright row: 30#x4x10
DB chest press: 25sx3x8
Single arm chest cable fly: 10#x3x10es
Cable pull back: 60#x3x10
Single arm leaning shoulder raise: 20#x3x8
6 minutes of ab work
How did you workout this week?
Natalie
Showing posts with label week of workouts. Show all posts
Showing posts with label week of workouts. Show all posts
Sunday, August 17, 2014
Sunday, August 10, 2014
Week of Workouts #27
Check out last week's workouts here.
Monday
30 minute battle ropes!
Tuesday
AM: 16 minute tabata
PM:
Bench: warm up, 70x3
DB row: 30x8,6,6
DB shoulder press: 20sx8,6,6
Single arm chest cable fly: 3x10 10#
T bar row: 75x12, 80x8 82.5x6,6?
Pushups incline: same reps
DB chest press: 25sx3x8
single arm db shoulder press: 3x8 ES 15#
Back rows, hang clean, push press: 65x3 rounds
Wednesday
Back squat: warm up, 110x3-4x2
Deadlift: warmup, 135x4-5x3
Front squat: 45x5, 65x4x3
BSL: 10 ES 60# totalx2
Back lunge, single leg deadlift, side lunge: 2x6 ES 30#
Thursday
I recently tried a tabata style HIIT, and loved it! I did two 16 minute sessions today, one before school and one after. I also did bicep and triceps work and abs.
Friday
AM: 30 minutes yoga
My gal pal Staci was at the gym this afternoon, so we chatted and she showed me a few new movements to add in for future workouts. So sore!
Bench press burnout: AMRAP decreasing weight, 65# down to the bar, wide grip bar AMRAP x2 rounds
10 minute TABATA style:
Attach rope to pully. 35# pull back one arm at a time, release one arm at a time.
Facepulls: 35#x3x10
DB shoulder pess 15# and 20#x 3 rounds
Single arm DB press: 25# dbsx8x2-3
Single arm DB shoulder press: 15#x8x2-3
Single arm
Barbell row: 65-70#x10,10,8,6x4-5?
Saturday
Back squat: 45x5, 65x4, 85x4 90x4 95x3x4
Deadlift: (messy reps!): warmup, 160x2-3, 160x2-3
Front squat: 45x5 65x3x4
I was. so. dead.
Single leg squat with TRX: 2x5 ES
Abs
Sunday
AM: 16 minute Tabata
PM: Light yoga
How have you worked out this week?
Natalie NGYY
Monday
30 minute battle ropes!
Tuesday
AM: 16 minute tabata
PM:
Bench: warm up, 70x3
DB row: 30x8,6,6
DB shoulder press: 20sx8,6,6
Single arm chest cable fly: 3x10 10#
T bar row: 75x12, 80x8 82.5x6,6?
Pushups incline: same reps
DB chest press: 25sx3x8
single arm db shoulder press: 3x8 ES 15#
Back rows, hang clean, push press: 65x3 rounds
Wednesday
Back squat: warm up, 110x3-4x2
Deadlift: warmup, 135x4-5x3
Front squat: 45x5, 65x4x3
BSL: 10 ES 60# totalx2
Back lunge, single leg deadlift, side lunge: 2x6 ES 30#
Thursday
I recently tried a tabata style HIIT, and loved it! I did two 16 minute sessions today, one before school and one after. I also did bicep and triceps work and abs.
Friday
AM: 30 minutes yoga
My gal pal Staci was at the gym this afternoon, so we chatted and she showed me a few new movements to add in for future workouts. So sore!
Bench press burnout: AMRAP decreasing weight, 65# down to the bar, wide grip bar AMRAP x2 rounds
10 minute TABATA style:
Attach rope to pully. 35# pull back one arm at a time, release one arm at a time.
Facepulls: 35#x3x10
DB shoulder pess 15# and 20#x 3 rounds
Single arm DB press: 25# dbsx8x2-3
Single arm DB shoulder press: 15#x8x2-3
Single arm
Barbell row: 65-70#x10,10,8,6x4-5?
Saturday
Back squat: 45x5, 65x4, 85x4 90x4 95x3x4
Deadlift: (messy reps!): warmup, 160x2-3, 160x2-3
Front squat: 45x5 65x3x4
I was. so. dead.
Single leg squat with TRX: 2x5 ES
Abs
Sunday
AM: 16 minute Tabata
PM: Light yoga
How have you worked out this week?
Natalie NGYY
Monday, August 4, 2014
Week of Workouts #26
Check out two weeks ago workouts here.
Monday
Back squat: 45x5, 65x4 85x4 95x4 100x3 105x2x2 110x4x2
Deadlift (pause): warmup, 105x8
Front squat: 45x5 65x2 85x2 95x1 75x3x3-4?
Back lunge to kickback ES:30#x8x3
Single leg deadlift ES:30#x8x3
Single leg ext: 45x8ESx3
Tuesday
Morning yoga
PM 30 minutes of some HIIT.
Wednesday
DB shoulder press: 15# DBS 2x12 17.5#DBS 1x10 20# 1x8
Single arm chest fly 10# 4x10
Bench press: 45x5 55x3 60x3 65x3
DB row: 25# 2x10 30#x8x6
T bar row: 75x12 80x12,10,8
Single arm DB chest press:25#x4x6
Single arm DB shoulder press: 15#x4x6
Tuesday
Back squat: 45x5 65x3 85x3 95x3 100x3 105x3 110x3
Deadlift pause: 95x3 105x2x6
Front squat: 45x5 65x4 70x5x3
BSL: 60# total 2x8ES
30#:
Lunge with kick back: 2x6
Single leg deadlift:2x6
Single leg side lunge:2x6
30 minutes very slow treadmill walk, mixed inclines. This was a freaking joke for me to be seen doing, so anyone in the gym should have given me a round of applause. Or just consider themselves as lucky as someone who saw a unicorn. I just needed some time to listen to music and get my mind off things.
6 minute ab work
Friday
30 minute battle ropes work
1 hour focus on form for Over Head Squats and Hang Cleans!
Saturday
Bench Press: 45x5, 55x3 60x4 65x3,3
DB row: 2x10x25# 8,6x30#
Shoulder press DB: 15#dbsx2x12 17.5#dbsx10 20#dbsx8
Single arm chest cable fly: 2x10esx10# 2x5esx15#
T bar row: 2x12x75#,77.5# 10,8x80#
DB press: 25#dbsx3x5
Hang cleans: 3x5x45#
Hang clean: 50-55#, various reps.
Sunday
Back squat: 45x5 65x5 85x3 95x3 100x3 105x2 110x3,3
Deadlift: 95x3 115x3 135x2 145x2 155x3,2
Front squat: 45x5 65x4 70x5x3
BSL: 60# total 2x10 ES
Lunge to kick back+single leg deadlift+slideing lunge: 2x6each,ES 30#
How did you workout this week?
Natalie
Monday
Back squat: 45x5, 65x4 85x4 95x4 100x3 105x2x2 110x4x2
Deadlift (pause): warmup, 105x8
Front squat: 45x5 65x2 85x2 95x1 75x3x3-4?
Back lunge to kickback ES:30#x8x3
Single leg deadlift ES:30#x8x3
Single leg ext: 45x8ESx3
Tuesday
Morning yoga
PM 30 minutes of some HIIT.
Wednesday
DB shoulder press: 15# DBS 2x12 17.5#DBS 1x10 20# 1x8
Single arm chest fly 10# 4x10
Bench press: 45x5 55x3 60x3 65x3
DB row: 25# 2x10 30#x8x6
T bar row: 75x12 80x12,10,8
Single arm DB chest press:25#x4x6
Single arm DB shoulder press: 15#x4x6
Tuesday
Back squat: 45x5 65x3 85x3 95x3 100x3 105x3 110x3
Deadlift pause: 95x3 105x2x6
Front squat: 45x5 65x4 70x5x3
BSL: 60# total 2x8ES
30#:
Lunge with kick back: 2x6
Single leg deadlift:2x6
Single leg side lunge:2x6
30 minutes very slow treadmill walk, mixed inclines. This was a freaking joke for me to be seen doing, so anyone in the gym should have given me a round of applause. Or just consider themselves as lucky as someone who saw a unicorn. I just needed some time to listen to music and get my mind off things.
6 minute ab work
Friday
30 minute battle ropes work
1 hour focus on form for Over Head Squats and Hang Cleans!
Saturday
Bench Press: 45x5, 55x3 60x4 65x3,3
DB row: 2x10x25# 8,6x30#
Shoulder press DB: 15#dbsx2x12 17.5#dbsx10 20#dbsx8
Single arm chest cable fly: 2x10esx10# 2x5esx15#
T bar row: 2x12x75#,77.5# 10,8x80#
DB press: 25#dbsx3x5
Hang cleans: 3x5x45#
Hang clean: 50-55#, various reps.
Sunday
Back squat: 45x5 65x5 85x3 95x3 100x3 105x2 110x3,3
Deadlift: 95x3 115x3 135x2 145x2 155x3,2
Front squat: 45x5 65x4 70x5x3
BSL: 60# total 2x10 ES
Lunge to kick back+single leg deadlift+slideing lunge: 2x6each,ES 30#
How did you workout this week?
Natalie
Tuesday, July 22, 2014
Week of Workouts #25
Check out last weeks workouts here.
Monday
Bench: 4x4x55#
DB row: 10x2x25# 8x30# 6x2x30#
SS DB shoulder press: 10x15#, 8x20#, 6x2x20#
Single arm chest cable fly ES: 4xsame reps as abovex10#
T bar row: 10x75, 2x8x80 4x6x85
SS Single arm incline DB press:3x8x20
Facepulls: 3x8x35
Finsher:
1 round 54321 DB shoulder press 20# DBS
3x10 ES 20# DB row
3x10 DB floor chest press 20# DBS
Tuesday
Restarting Jonnie Candito's 6 Week Powerlifting Program!
Squat: 45x5, 65x5 85x4 90x4x6
Deadlift: 95x5 115x2x5 130x2x6
Front squat: 45x5, 65x3, 85x2x1, 70x5x3
BSL: 3x8 ES total 60#
Back lunge to kick: 2x8ES 30#
Single leg ext: 2x6ES 40#
Side lunge: 2x8ES 25#
Wednesday
Today I met with a trainer at my gym and worked on form for my powerlifting. It helped a lot.
I also did some sprints in the AM.
Thursday
Bench: 2x10 45# 8,6x55
DB row: 25x10,10 30x,6
DB shoulder press: 15sx12,12 17.5sx10, 20sx8
Single arm chest fly:8x4 10#
T bar row: 75x12,12 77.5x10 80x8
Push press: 45x3x5
Facepull: 35x8x3
Single arm DB chest press:20x8x3
Friday
I loved some battle ropes today, and some biceps and triceps work!
Saturday
Squat:
45x5,65x5,85x4, 90x10, 95x5x3
Pause deadlift:100x8x3
Front squat: 45x5, 65x2x4, 70x2x3, 75x2x2
BSL: 60# total 3x10 ES
Single leg ext: 40x2x8 ES
Sunday
I need to start going back to church, so I went today. I woke up early and got in a workout.
Bench: 2x10 45# 8,6x55
DB row: 25x10,10 30x,6
Single arm chest fly cable: 4x8 10#
DB shoulder press: 15sx12,12 17.5sx10, 20sx8
SS incline pushup 4xsame rep
T bar row: 75x12,12 77.5x10 80x8
3 rounds:
6 face pulls 40#
6 single arm db press ES 20#
6 shoulder press ES 15#
How did you workout this week?
Natalie NGYY
Monday
Bench: 4x4x55#
DB row: 10x2x25# 8x30# 6x2x30#
SS DB shoulder press: 10x15#, 8x20#, 6x2x20#
Single arm chest cable fly ES: 4xsame reps as abovex10#
T bar row: 10x75, 2x8x80 4x6x85
SS Single arm incline DB press:3x8x20
Facepulls: 3x8x35
Finsher:
1 round 54321 DB shoulder press 20# DBS
3x10 ES 20# DB row
3x10 DB floor chest press 20# DBS
Tuesday
Restarting Jonnie Candito's 6 Week Powerlifting Program!
Squat: 45x5, 65x5 85x4 90x4x6
Deadlift: 95x5 115x2x5 130x2x6
Front squat: 45x5, 65x3, 85x2x1, 70x5x3
BSL: 3x8 ES total 60#
Back lunge to kick: 2x8ES 30#
Single leg ext: 2x6ES 40#
Side lunge: 2x8ES 25#
Wednesday
Today I met with a trainer at my gym and worked on form for my powerlifting. It helped a lot.
I also did some sprints in the AM.
Thursday
Bench: 2x10 45# 8,6x55
DB row: 25x10,10 30x,6
DB shoulder press: 15sx12,12 17.5sx10, 20sx8
Single arm chest fly:8x4 10#
T bar row: 75x12,12 77.5x10 80x8
Push press: 45x3x5
Facepull: 35x8x3
Single arm DB chest press:20x8x3
Friday
I loved some battle ropes today, and some biceps and triceps work!
Saturday
Squat:
45x5,65x5,85x4, 90x10, 95x5x3
Pause deadlift:100x8x3
Front squat: 45x5, 65x2x4, 70x2x3, 75x2x2
BSL: 60# total 3x10 ES
Single leg ext: 40x2x8 ES
Sunday
I need to start going back to church, so I went today. I woke up early and got in a workout.
Bench: 2x10 45# 8,6x55
DB row: 25x10,10 30x,6
Single arm chest fly cable: 4x8 10#
DB shoulder press: 15sx12,12 17.5sx10, 20sx8
SS incline pushup 4xsame rep
T bar row: 75x12,12 77.5x10 80x8
3 rounds:
6 face pulls 40#
6 single arm db press ES 20#
6 shoulder press ES 15#
How did you workout this week?
Natalie NGYY
Sunday, July 13, 2014
Week of Workouts #24 WEEK OF PRS
Yet again, Natalie has failed to supply you with the past two weeks of her training. Life gets hectic sometimes.
Basically, the past two weeks have been Weeks 3+4 of Jonnie Candito's Powerlifting Program.
The days I did not lift, I went for outdoor workouts like this with friends and did some yoga (a few games of Twister were also involved. I count it as a workout.)
Monday
AM:
Bench 45#x5, 55#x5x2, 60#x4
DB Row: 30#x8,6,6
DB shoulder press: 20# (40# total)x8,6,6
T bar row: 80#x8, 85#x6
SS facepulls: 35#x10x3
single arm chest fly: 10#x10x3
PM:
Some sprints with friends.
Tuesday
Todays leg day felt really good. I pumped myself up beforehand with music and foam rolling. I REALLY wanted it to be a good one!
Back squat: 45x10, 65x5, 85x 4x 95x3x2, 100x3x2
Deadlift: 95x5, 115x4x 135x3x2, 140x4
Front squat: 45x5, 65x4, 85x1x2, 90x1, 65x3x3
BSS: 50# TOTAL 3x10ES
Leg ext: 105x8, 110x8x2
Wednesday
I did 30 minutes of power yoga!
Thursday
AM:
Sprints with my gal pal Alden in this blasted Texas heat!
20 min AMRAP 50 lb Sandbag carries, sprints, bear crawls, and crab crawls
Spider crawl width, money run width
Human pushes
PM:
Bench: 45x5, 55x3, 65x2, 75 failed, 70x1 !!!
DB row: 10,8x25 6,6x30
DB shoulder press: 10x15lb DBS, 8x6x6x 20lb DBS
T bar row: 75x1010,, 80x8,8,8,8 , 70xamrap 8
SS Pushups 4x10-8
Facepulls 40x8,8 3x8,8
DB press 4x6x 25#lb DBS
Friday
Squat: 45x10, 65x5 85x4 95x3 105x1 125x1, second attempt failed 115x1 95x3x3
Deadlift: 95x5, 115x3 135x2 155x1 165x1 135x2x3
BSL: 3x10 ES with 25# DBS
Leg ext: 3x8x105,110,115
Saturday
If you looked up the word "sore" in the dictionary, my face would be right there. Oh my gosh.
I did an hour of intermediate, light yoga!
Sunday
Sprints didn't work out this AM with friends, but I managed my own home workout.
10 50lb sangbag pickups
10 minutes HIIT intervals
50ish yard sangbag carry, 100 yard sprint x4
3 burpees each time sandbag touches ground
bear crawl around my house
How have you been working out?
Natalie NGYY
Basically, the past two weeks have been Weeks 3+4 of Jonnie Candito's Powerlifting Program.
The days I did not lift, I went for outdoor workouts like this with friends and did some yoga (a few games of Twister were also involved. I count it as a workout.)
Monday
AM:
Bench 45#x5, 55#x5x2, 60#x4
DB Row: 30#x8,6,6
DB shoulder press: 20# (40# total)x8,6,6
T bar row: 80#x8, 85#x6
SS facepulls: 35#x10x3
single arm chest fly: 10#x10x3
PM:
Some sprints with friends.
Tuesday
Todays leg day felt really good. I pumped myself up beforehand with music and foam rolling. I REALLY wanted it to be a good one!
Back squat: 45x10, 65x5, 85x 4x 95x3x2, 100x3x2
Deadlift: 95x5, 115x4x 135x3x2, 140x4
Front squat: 45x5, 65x4, 85x1x2, 90x1, 65x3x3
BSS: 50# TOTAL 3x10ES
Leg ext: 105x8, 110x8x2
Wednesday
I did 30 minutes of power yoga!
Thursday
AM:
Sprints with my gal pal Alden in this blasted Texas heat!
20 min AMRAP 50 lb Sandbag carries, sprints, bear crawls, and crab crawls
Spider crawl width, money run width
Human pushes
PM:
Bench: 45x5, 55x3, 65x2, 75 failed, 70x1 !!!
DB row: 10,8x25 6,6x30
DB shoulder press: 10x15lb DBS, 8x6x6x 20lb DBS
T bar row: 75x1010,, 80x8,8,8,8 , 70xamrap 8
SS Pushups 4x10-8
Facepulls 40x8,8 3x8,8
DB press 4x6x 25#lb DBS
Friday
Squat: 45x10, 65x5 85x4 95x3 105x1 125x1, second attempt failed 115x1 95x3x3
Deadlift: 95x5, 115x3 135x2 155x1 165x1 135x2x3
BSL: 3x10 ES with 25# DBS
Leg ext: 3x8x105,110,115
Saturday
If you looked up the word "sore" in the dictionary, my face would be right there. Oh my gosh.
I did an hour of intermediate, light yoga!
Sunday
Sprints didn't work out this AM with friends, but I managed my own home workout.
10 50lb sangbag pickups
10 minutes HIIT intervals
50ish yard sangbag carry, 100 yard sprint x4
3 burpees each time sandbag touches ground
bear crawl around my house
How have you been working out?
Natalie NGYY
Wednesday, July 9, 2014
WOW LInkup 7/9/14
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Hostess:
Diatta Harris
Femme Fitale Fit Club
Facebook: http://facebook.com/femmefitalefitness
Twitter: http://twitter.com/dstprl
Sheila Simmons
The Frugal Exerciser
Twitter: https://twitter.com/Laurend1985
Cohost:
Jenn
Sheila Simmons
The Frugal Exerciser
Twitter: https://twitter.com/Laurend1985
Amanda
Twitter: http://twitter.com/eathardworkhard
Instagram: http://instagram.com/eathard_workhard
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Videos and Posts Im Loving
Seriously, Jonnie is always great. I love his take on how to handle a bad workout.
I dig videos like this from Matty Fusaro... it shows clips from their regular life! Watch his brother pull three plates (even though he's never deadlifted in his life. Yeah, I cried too.)
I participated in the first ever Life In Pictures Linkup this week! Check out more about it here!
Wow! Look at all the different workouts Heather checked out at Fitbloggin!
My best gal Abby from Yes To Yummy has worked her magic yet again. Gluten Free and Vegan Cannelloni!
Don't forget to link up with us!
Monday, June 23, 2014
Week of Workouts #23
Check out last weeks workouts here.
So this week was filled with fun!! I went to visit my best friend Abby (from Yes to Yummy) for the first time EVER! We had SUCH a blast!! I am going to write a whole blog post dedicated to the trip (and the food) so stay tuned!
Monday
Pretty tricky leg day today! I was still SUPER sore from burpees with John.
squat: warm up, 95x5, 95x4-5
deadlift 125x5, 125x5
Some accessories lifts like lunges, single leg deadlifts
Tuesday
Met up with friends again for an awesome workout at the football field.
It included sprints, burpees, various crawls and... CAR PUSHING.
Wednesday
I had to catch my plane to see Abby at 930, and I knew I would be sitting down for a few hours. I kinda mixed it up!
bench press: 50#x6x3 sets
Front squat: 65#x533-4 set
DB row: 25#x6, 30#x6x2set
Shoulder press: 20#x6x3set
Pullback: 45-50#x6x3 set
Leg ext: 3x10 90#?
Ended with some ab work and DB snatches
Thursday
Abby and I got to fit in an AWESOME HIIT workout today!!
35 sec on, 25 sec butt kicks eachx 5 rounds
Burpees with tuck jump
Snatch right side (I used 25#)
Jump lunges/db swings
Snatch left side
Competition burpees
High knees
Friday
Lots of walking around the beautiful NYC!
Saturday
More NYC walking ;)
Sunday
Abby and I went for a long walk around her neighborhood (great weather and such pretty greenery!)
Then after I got off the plane, I went to the gym for a quick 30 minute workout with battle ropes and some biceps.
So this week was filled with fun!! I went to visit my best friend Abby (from Yes to Yummy) for the first time EVER! We had SUCH a blast!! I am going to write a whole blog post dedicated to the trip (and the food) so stay tuned!
Monday
Pretty tricky leg day today! I was still SUPER sore from burpees with John.
squat: warm up, 95x5, 95x4-5
deadlift 125x5, 125x5
Some accessories lifts like lunges, single leg deadlifts
Tuesday
Met up with friends again for an awesome workout at the football field.
It included sprints, burpees, various crawls and... CAR PUSHING.
Wednesday
I had to catch my plane to see Abby at 930, and I knew I would be sitting down for a few hours. I kinda mixed it up!
bench press: 50#x6x3 sets
Front squat: 65#x533-4 set
DB row: 25#x6, 30#x6x2set
Shoulder press: 20#x6x3set
Pullback: 45-50#x6x3 set
Leg ext: 3x10 90#?
Ended with some ab work and DB snatches
Thursday
Abby and I got to fit in an AWESOME HIIT workout today!!
35 sec on, 25 sec butt kicks eachx 5 rounds
Burpees with tuck jump
Snatch right side (I used 25#)
Jump lunges/db swings
Snatch left side
Competition burpees
High knees
Friday
Lots of walking around the beautiful NYC!
Saturday
More NYC walking ;)
Sunday
Abby and I went for a long walk around her neighborhood (great weather and such pretty greenery!)
Then after I got off the plane, I went to the gym for a quick 30 minute workout with battle ropes and some biceps.
Sunday, June 15, 2014
My Week Of Workouts #22
Check out last weeks workouts here.
Monday
Back squats 85# MR10 (I completed all 10)
5x3 85#
Deadlift variation (I chose snatch grip. OMG so not doing these again.) 3x8 105#
Optional work:
Back lunge to kick back 3x12 ES 30#
Single leg DL 3x10 ES 30#
Walking lunges with 30# total
Leg curl 3x10 50#
Tuesday
Bench press: 45#x10,8 55x8
db row: 20#x10 25#x8,8
Standing DB overhead press: 15#DBSx10, 20#DBSx8,6
Assisted pull ups (I used a chair): 10,8,6
Single arm chest flies ES: 3x10 10# SS with 10 incline pushups
Tbar row: 1x10 75#, 3x8 80#
Ended with ab work
Wednesday
2 way jump squat 35 sec
side lunge 35 sec
x28 total rounds
(as found on Loving Fit)
3 rounds
10 side lung 20# ES
10 jump lunge 20#
2 rounds:
10 single leg assisted squat ES
10 jump hops
1 round:
10 BSL ES 20#
10 Step ups ES
Thursday
CAN I JUST TAKE A MOMENT TO SAY THAT I CAN NOT WALK. WOW.
Squat:
MR 90# (11 reps)
10x3 80#
Deadlift: (after having problems with snatch grip, I tried pause deadlifts.)
3x8 85#
Front squat:
1x5 45# 3x3 65#
BSL 50# TOTAL 3x10 ES
Friday
30 minutes of yoga in the AM
Bench press: 45#x10,8 55x8
db row: 20#x10 25#x8,8
Standing DB overhead press: 15#DBSx10, 20#DBSx8,6
Pull downs: 10,8,6 50#
Single arm chest flies ES: 3x10 (high, mid, low) 10#/10#/5#
Tbar row: 1x12 70#, 1x10 85# 2x8 90#?
Saturday
I met up with my friend John this morning and he put me through hell.
Let me tell you a bit about John... besides the fact he's totally sweet and awesome, he is a great trainer! He actually came to me a little over a year ago wanting to gain muscle, so I guess we kind of help each other out training wise !
At the football field:
1 Suicide
Spiderman crawl down
Monkey crawl back
Burpees ALL THE WAY DOWN THE FIELD
Sunday
I don't know why I love to torture myself. Lol! I met up with John and another friend again, for another suicide, monkey crawls and spider crawls. This time we also did bear crawls and high knees.
Bench press: 45#x10,8 55x8
db row: 20#x10 25#x8,8
Standing DB overhead press: 15#DBSx10, 20#DBSx8,6
Pull downs: 10,8,6 50#
What did you do to work out?
Natalie
Monday
Back squats 85# MR10 (I completed all 10)
5x3 85#
Deadlift variation (I chose snatch grip. OMG so not doing these again.) 3x8 105#
Optional work:
Back lunge to kick back 3x12 ES 30#
Single leg DL 3x10 ES 30#
Walking lunges with 30# total
Leg curl 3x10 50#
Tuesday
Bench press: 45#x10,8 55x8
db row: 20#x10 25#x8,8
Standing DB overhead press: 15#DBSx10, 20#DBSx8,6
Assisted pull ups (I used a chair): 10,8,6
Single arm chest flies ES: 3x10 10# SS with 10 incline pushups
Tbar row: 1x10 75#, 3x8 80#
Ended with ab work
Wednesday
2 way jump squat 35 sec
side lunge 35 sec
x28 total rounds
(as found on Loving Fit)
3 rounds
10 side lung 20# ES
10 jump lunge 20#
2 rounds:
10 single leg assisted squat ES
10 jump hops
1 round:
10 BSL ES 20#
10 Step ups ES
Thursday
CAN I JUST TAKE A MOMENT TO SAY THAT I CAN NOT WALK. WOW.
Squat:
MR 90# (11 reps)
10x3 80#
Deadlift: (after having problems with snatch grip, I tried pause deadlifts.)
3x8 85#
Front squat:
1x5 45# 3x3 65#
BSL 50# TOTAL 3x10 ES
Friday
30 minutes of yoga in the AM
Bench press: 45#x10,8 55x8
db row: 20#x10 25#x8,8
Standing DB overhead press: 15#DBSx10, 20#DBSx8,6
Pull downs: 10,8,6 50#
Single arm chest flies ES: 3x10 (high, mid, low) 10#/10#/5#
Tbar row: 1x12 70#, 1x10 85# 2x8 90#?
Saturday
I met up with my friend John this morning and he put me through hell.
Let me tell you a bit about John... besides the fact he's totally sweet and awesome, he is a great trainer! He actually came to me a little over a year ago wanting to gain muscle, so I guess we kind of help each other out training wise !
At the football field:
1 Suicide
Spiderman crawl down
Monkey crawl back
Burpees ALL THE WAY DOWN THE FIELD
Sunday
I don't know why I love to torture myself. Lol! I met up with John and another friend again, for another suicide, monkey crawls and spider crawls. This time we also did bear crawls and high knees.
Bench press: 45#x10,8 55x8
db row: 20#x10 25#x8,8
Standing DB overhead press: 15#DBSx10, 20#DBSx8,6
Pull downs: 10,8,6 50#
What did you do to work out?
Natalie
Tuesday, May 27, 2014
My Week of Workouts (Skipped a Week) #20
Check out lat weeks workouts here.
Okay guys, so I actually skipped a week of tracking my workouts. Last week was a MESS in my life and I used my workouts as a time to get away from everything. I wasn't concerned about tracking, even though I did hit some new PRs.
Monday
Deadlift day yo.
TRX pull ups, 3x10
54321 deadlifts, 3 rounds 105# 2 rounds 110#
3x3-4 125#, 3x2 135#, 2x1 145#
Tbar row:
75# 2x10, 85# 2x5, 95# 2x3 (a bit too heavy), 2x3 90#
Barbell row:
6x6 65#
Single arm DB row: 1x5 30#, 1x8 25#
Tuesday
Power yoga!
Wednesday
20 min EMOM:
4-5 front squats 45#
4-5 KB swings 30#
4-5 KN jump squats 30#
hangclean to front squat to pushpress 45# x5
jump lunges x5
I finished up with plyometric leg day with some weighted step ups, single leg deadlifts and kettbell swings.
Thursday
I did 30 minutes of HIIT at home and some bicep and triceps
3 rounds each
tricep overhead 20# 8-10
tricep dips
bicep curls 20# drop to 10#
Friday
New PR on squats!!
Back squats: 3x10 75#, 3x10 85#, 2-3x6-8 95# 3x3 105#
Front squats: 5x5 65#
BSS: 2x10 ES 50# total DB
Cable kickback: 2x10 ES 25# ?
Single leg deadlift 2X10 ES 30#
Back lunge to kick 2x10 ES 30#
Leg ext: 3x10 105-110#
Saturday
Shoulders and Chest today!
Pushpress: 3x3 55#, 3x1-2 60#, 3x3 55#
DB chest press: 2x3 60# total , 4x6 50# total
3x10 ES Snatch 20#
3x10 KB highpull 30#
Single arm DB press ES 2x8-10 20#
Single arm cable pull ES 2x10 10#
Hangclean to pushress 2x3-5
pushups incline 3x10
Sunday
Some yoga and 30 minutes of Battle Ropes. Also some tricep (used rope ext this time... 25# and bicep work!)
Okay guys, so I actually skipped a week of tracking my workouts. Last week was a MESS in my life and I used my workouts as a time to get away from everything. I wasn't concerned about tracking, even though I did hit some new PRs.
Monday
Deadlift day yo.
TRX pull ups, 3x10
54321 deadlifts, 3 rounds 105# 2 rounds 110#
3x3-4 125#, 3x2 135#, 2x1 145#
Tbar row:
75# 2x10, 85# 2x5, 95# 2x3 (a bit too heavy), 2x3 90#
Barbell row:
6x6 65#
Single arm DB row: 1x5 30#, 1x8 25#
Tuesday
Power yoga!
Wednesday
20 min EMOM:
4-5 front squats 45#
4-5 KB swings 30#
4-5 KN jump squats 30#
hangclean to front squat to pushpress 45# x5
jump lunges x5
I finished up with plyometric leg day with some weighted step ups, single leg deadlifts and kettbell swings.
Thursday
I did 30 minutes of HIIT at home and some bicep and triceps
3 rounds each
tricep overhead 20# 8-10
tricep dips
bicep curls 20# drop to 10#
Friday
New PR on squats!!
Back squats: 3x10 75#, 3x10 85#, 2-3x6-8 95# 3x3 105#
Front squats: 5x5 65#
BSS: 2x10 ES 50# total DB
Cable kickback: 2x10 ES 25# ?
Single leg deadlift 2X10 ES 30#
Back lunge to kick 2x10 ES 30#
Leg ext: 3x10 105-110#
Saturday
Shoulders and Chest today!
Pushpress: 3x3 55#, 3x1-2 60#, 3x3 55#
DB chest press: 2x3 60# total , 4x6 50# total
3x10 ES Snatch 20#
3x10 KB highpull 30#
Single arm DB press ES 2x8-10 20#
Single arm cable pull ES 2x10 10#
Hangclean to pushress 2x3-5
pushups incline 3x10
Sunday
Some yoga and 30 minutes of Battle Ropes. Also some tricep (used rope ext this time... 25# and bicep work!)
Monday, May 12, 2014
My Week of Workouts #19
Check out last weeks workouts here.
Monday
Holy. Actual. Heck. I AM HURTING.
54321 Deadlift: 6 rounds at 110#
2x1 115#, 2x1 130#, 1x1 140# !!!
Tbar row: 3x2-3 90#!! 3x2-4 85#, 3x3-4 80# 3x5-8 75#
Single arm row ES: 3x10
Lat pulldown: around 50#, 3x6
straight arm pulldown: went from 15#-25#, 3x8-10
Tuesday
So. Sore. Power yoga time!!
Wednesday
WHY DID MONDAY MAKE ME SO STIFF AND SORE? Those deadlifts!!
Again I did about 6 circuits composed of 3-4 leg and plyometrics moves, for 10 reps each. Then I ended with this blogilates video:
Thursday
Battle Ropes and CHEST!
DB press: 2x1 30# DBS, 4x6 25# DBS
Single arm cable fly: 2x12 up 5#, 2x5 mid 10#
Single arm incline DB press: 4x8-5 20#
Friday
Legs. Today my Polar HRM was acting up (maybe because of the humid weather here in TX?) and it didn't save my workout! Poo. It also was reading that I had only burned around 250kcal after my LEG workout (its usually around 400 on leg day). Not that calories are the issue here, just that I think I was working harder than that!
54321 back squat: 4 rounds 75#
3x5 85#, 3x2-3 95#
Front squats: 1x3 70# 3x3 65#, 2x3 55#
Back squat holds, 1x8 45#
BSL ES: 50# 2x10
Cable kick ES: 15# 2x10
Glute bridge: 25-30# 2x20
Single leg deadlift ES: 1x10 30#
single leg lunge and kick ES 1x10 30#
cable kick ES: 1x10 15#
Leg ext: 3x10 100#, dropset max 160#
Saturday
I did a HIIT circuit and finished up with some biceps and triceps. Like what.
(Note... 3 days later my arms still hurt.)
Sunday
I started my day off with 16 minutes of HIIT intervals, rotating between burpee variations and plyometric moves.
Later I headed to the gym for shoulders... I learned a hang clean, which I've been too scared to try on my own. A friend at the gym helped me.
Pushpress barbell: 60# 3x1, 55# 3x2-3, 50# 3x4-6, 45#3x7-8
KB high pull: 3x10 30#
Single arm snatch ES: 3x10-15 #15-18
DB burnout 3x10 ES 10# DBS
barbell hang clean: 3x5 45#
leaning side raise 15# 3x10 ES
Facepulls: 3x10 35
Fly: 3x10 12# DBS
Monday
Holy. Actual. Heck. I AM HURTING.
54321 Deadlift: 6 rounds at 110#
2x1 115#, 2x1 130#, 1x1 140# !!!
Tbar row: 3x2-3 90#!! 3x2-4 85#, 3x3-4 80# 3x5-8 75#
Single arm row ES: 3x10
Lat pulldown: around 50#, 3x6
straight arm pulldown: went from 15#-25#, 3x8-10
Tuesday
So. Sore. Power yoga time!!
Wednesday
WHY DID MONDAY MAKE ME SO STIFF AND SORE? Those deadlifts!!
Again I did about 6 circuits composed of 3-4 leg and plyometrics moves, for 10 reps each. Then I ended with this blogilates video:
Thursday
Battle Ropes and CHEST!
DB press: 2x1 30# DBS, 4x6 25# DBS
Single arm cable fly: 2x12 up 5#, 2x5 mid 10#
Single arm incline DB press: 4x8-5 20#
Friday
Legs. Today my Polar HRM was acting up (maybe because of the humid weather here in TX?) and it didn't save my workout! Poo. It also was reading that I had only burned around 250kcal after my LEG workout (its usually around 400 on leg day). Not that calories are the issue here, just that I think I was working harder than that!
54321 back squat: 4 rounds 75#
3x5 85#, 3x2-3 95#
Front squats: 1x3 70# 3x3 65#, 2x3 55#
Back squat holds, 1x8 45#
BSL ES: 50# 2x10
Cable kick ES: 15# 2x10
Glute bridge: 25-30# 2x20
Single leg deadlift ES: 1x10 30#
single leg lunge and kick ES 1x10 30#
cable kick ES: 1x10 15#
Leg ext: 3x10 100#, dropset max 160#
Saturday
I did a HIIT circuit and finished up with some biceps and triceps. Like what.
(Note... 3 days later my arms still hurt.)
Sunday
I started my day off with 16 minutes of HIIT intervals, rotating between burpee variations and plyometric moves.
Later I headed to the gym for shoulders... I learned a hang clean, which I've been too scared to try on my own. A friend at the gym helped me.
Pushpress barbell: 60# 3x1, 55# 3x2-3, 50# 3x4-6, 45#3x7-8
KB high pull: 3x10 30#
Single arm snatch ES: 3x10-15 #15-18
DB burnout 3x10 ES 10# DBS
barbell hang clean: 3x5 45#
leaning side raise 15# 3x10 ES
Facepulls: 3x10 35
Fly: 3x10 12# DBS
Tuesday, May 6, 2014
My Week of Workouts #18
Check out last weeks workouts here.
Monday
Back day! Switched things up a bit.
54321 Deadlifts, 6 rounds 110#, 2x2 115#, 2x1 135#
T bar row, 2x10-12 70#, 2x6-7 75#, 2x4 80#, 2x2 85#, 2xAMRAP 70#
Single arm row 25# 2x8 ES
single arm cable pulse 15# xx4 ES
Seated straight arm lat pulldown 15# 3x12
Lat pull down 3x10 30#
Cable pullback 2xdropset max 60#
Tuesday
I wasn't feeling sore until this morning, so I decided some yoga was in order.
Wednesday
Similar to last week... I did a total of SIX circuits.
I basically put together 3-4 moves of a leg-focused exercise, and did 10 reps of the move. I moved through each circuit 3 times.
Thursday
Battle ropes and CHEST today!
DB press: 1x2 (failed on 2) 30#, 4x6 25# each DB
Single arm incline press ES: 4x 6-8 ES 20#
Single arm middle cable fly ES: 4x 15 5#
Incline pushup: 4x 10
Friday
LEGS LEGS LEGS
54321 squat: 4 rounds with 75#
85# 3x3
Front squats: 3x3 65#
65# squat holds 3x10, 55#3x10
BSS: 2X10 ES 50# total
TRX single leg squat ES: 2x10
single leg cable kickback: 3x10 15#
Single Leg Deadlift: 3x10-12 25#
Single leg lunge and kick: 3x10-12 25#
single leg cable: 3x10 15#
Leg Ext dropset max 160#
Saturday
I did 30 minutes of HIIT with burpee variations and other plyometric movements... Then I headed to Canton (basically a GIANT garage sale here in TX).
Sunday
Yes for SHOULDERS! Hit a new PR pushpress!!
Pushpress barbell: 60# 2x1, 55# 3x2-3, 50# 3x4-6, 45#3x8-10
KB high pull: 3x10 30#
Single arm snatch ES: 3x10 #15-18
DB burnout 10 ES 10# DBS
barell pushpress: 3x7-10 45#
frontal raise burnout 10 ES 10# DBS
leaning side raise 15# 3x12 ES
Facepulls: 3x10 35-30
Fly: 3x12 12# DBS
What did you do to stay active this week?
Natalie
Monday
Back day! Switched things up a bit.
54321 Deadlifts, 6 rounds 110#, 2x2 115#, 2x1 135#
T bar row, 2x10-12 70#, 2x6-7 75#, 2x4 80#, 2x2 85#, 2xAMRAP 70#
Single arm row 25# 2x8 ES
single arm cable pulse 15# xx4 ES
Seated straight arm lat pulldown 15# 3x12
Lat pull down 3x10 30#
Cable pullback 2xdropset max 60#
Tuesday
I wasn't feeling sore until this morning, so I decided some yoga was in order.
Wednesday
Similar to last week... I did a total of SIX circuits.
I basically put together 3-4 moves of a leg-focused exercise, and did 10 reps of the move. I moved through each circuit 3 times.
Thursday
Battle ropes and CHEST today!
DB press: 1x2 (failed on 2) 30#, 4x6 25# each DB
Single arm incline press ES: 4x 6-8 ES 20#
Single arm middle cable fly ES: 4x 15 5#
Incline pushup: 4x 10
Friday
LEGS LEGS LEGS
54321 squat: 4 rounds with 75#
85# 3x3
Front squats: 3x3 65#
65# squat holds 3x10, 55#3x10
BSS: 2X10 ES 50# total
TRX single leg squat ES: 2x10
single leg cable kickback: 3x10 15#
Single Leg Deadlift: 3x10-12 25#
Single leg lunge and kick: 3x10-12 25#
single leg cable: 3x10 15#
Leg Ext dropset max 160#
Saturday
I did 30 minutes of HIIT with burpee variations and other plyometric movements... Then I headed to Canton (basically a GIANT garage sale here in TX).
Sunday
Yes for SHOULDERS! Hit a new PR pushpress!!
Pushpress barbell: 60# 2x1, 55# 3x2-3, 50# 3x4-6, 45#3x8-10
KB high pull: 3x10 30#
Single arm snatch ES: 3x10 #15-18
DB burnout 10 ES 10# DBS
barell pushpress: 3x7-10 45#
frontal raise burnout 10 ES 10# DBS
leaning side raise 15# 3x12 ES
Facepulls: 3x10 35-30
Fly: 3x12 12# DBS
What did you do to stay active this week?
Natalie
Friday, May 2, 2014
My Week of Workouts #17
Check out last weeks post here.
My body has changed so much. My muscles are getting bigger.
Monday
Oh back day. 92 deadlifts were in order today.
54321 deadlifts x6 rounds at 110#
1 rep 115# 1 rep 135#
T bar row: 70# 2x10, 75# 2x6-8, 80# 3-4, 85# 2x2, 70# AMRAP
Single arm row3x8,6,6 25#
Single arm cable row pulse: 3x8,6,6 15#
Tuesday
Give me mercy!! Yoga was in store today. Thank the Lord.
Wednesday
I did a new type of workout today! I basically took 10 reps of 3-4 moves and put them in a set, and repeated the set 3 times before moving on to the next. I think I did 6 sets total.
Movements included:
Weighted jump lunge
BW jump lunge
Weighted step up
BSL
DB swings
Back lunge with kickback
DB Single leg deadlift
Deep Squat
Single leg squat
Thursday
Awesome chest and BATTLE ROPE DAYYYY
Chest:
DB Chest press, 1x2 30# DBS, 4x6 25# DBS
Single arm incline press: 4x6 20#
Single arm chest cable fly (1 high, 3 mid): 4x10-15
10 elevated pushups on Smith machine x4
Friday
Got legs for daaaaayz.
54321 low squats: 4 rounds @ 75#
BSL: 2X10 ES 25# DBS
TRX single leg squat ES: 2x10
glute kickback cable strap: 2x15 10#
Back lunge with kickback es: 2x12 25#
single leg deadlift es: 2x12 25#
glute kickback with ankle cable strap: 2x15 10#
Dropset and single leg work on leg ext 3 rounds
DEEP squats with 30# kettlebell for a few rounds of 5 reps
Saturday
I started off my morning with 30 minutes of HIIT. Then I did the Pretty Muddy 5k!! Details to come soon.
Sunday
I did another 30 minutes of HIIT this morning and some ab work.
This afternoon I hit the gym for some shoulders!! I used THIS awesome routine from P Fit.
I also worked on some front squats. Im getting better!
How did you workout this week?
Natalie
My body has changed so much. My muscles are getting bigger.
Monday
Oh back day. 92 deadlifts were in order today.
54321 deadlifts x6 rounds at 110#
1 rep 115# 1 rep 135#
T bar row: 70# 2x10, 75# 2x6-8, 80# 3-4, 85# 2x2, 70# AMRAP
Single arm row3x8,6,6 25#
Single arm cable row pulse: 3x8,6,6 15#
Tuesday
Give me mercy!! Yoga was in store today. Thank the Lord.
Wednesday
I did a new type of workout today! I basically took 10 reps of 3-4 moves and put them in a set, and repeated the set 3 times before moving on to the next. I think I did 6 sets total.
Movements included:
Weighted jump lunge
BW jump lunge
Weighted step up
BSL
DB swings
Back lunge with kickback
DB Single leg deadlift
Deep Squat
Single leg squat
Thursday
Awesome chest and BATTLE ROPE DAYYYY
Chest:
DB Chest press, 1x2 30# DBS, 4x6 25# DBS
Single arm incline press: 4x6 20#
Single arm chest cable fly (1 high, 3 mid): 4x10-15
10 elevated pushups on Smith machine x4
Friday
Got legs for daaaaayz.
54321 low squats: 4 rounds @ 75#
BSL: 2X10 ES 25# DBS
TRX single leg squat ES: 2x10
glute kickback cable strap: 2x15 10#
Back lunge with kickback es: 2x12 25#
single leg deadlift es: 2x12 25#
glute kickback with ankle cable strap: 2x15 10#
Dropset and single leg work on leg ext 3 rounds
DEEP squats with 30# kettlebell for a few rounds of 5 reps
Saturday
I started off my morning with 30 minutes of HIIT. Then I did the Pretty Muddy 5k!! Details to come soon.
Sunday
I did another 30 minutes of HIIT this morning and some ab work.
This afternoon I hit the gym for some shoulders!! I used THIS awesome routine from P Fit.
I also worked on some front squats. Im getting better!
How did you workout this week?
Natalie
Thursday, April 24, 2014
My Week of Workouts #16
Catch up on last weeks workouts here.
Monday
BACK DAAAAY! And new PRS!
BW TRX rows: 3x8-10
54321 method Deadlifts at #110, 6 rounds
2x1 125#, 2x1 135#!!!
T bar row: 2x10 65#, 2x8 70#, 2x5-6 75# 2x3-4 80#, 2x2 85#, AMRAP 65#
I was pooped by this point so added minimal accessory work:
Single Arm DB ROW 2x6 25#
Single arm row cable pullback with pulse: 2x8 15#
Horrible picture but using what I have !
Tuesday
Chest and Battle ropes!
Chest:
1x1 DB chest press 30# DBS (TOTAL 60#) !!
4x6 DB chest press 25# DBS (total 50#)
Single arm flat db chest press: 4x8 20#
Single arm chest fly (2x high 2x mid level) 4x15 5#
10 pushups, some on toes, knees, elevated
ab work
Wednesday
Power yoga and ab work... needed to recovery after 94 deadlifts on monday!!
Thursday
Yay for plyo leg day!!
40 20# DB swings
20 elevated thrusts 20#
x3
20 pass through jump lunges
20 BW jump lunges
x3
DB squat 40# 10
squat jump 10
plie squat 20# 10
plie jump 10
x3
single leg step up ES
single leg side lunge ES 20#
single leg back lunge ES 20#
single leg deadlift ES 20#
10 REPSx5
8 min curcuit legs
Friday
I wasn't sure if I would be up for leg day to day after my leg plyos yesterday. I was off school for good Friday and didn't go to the gym in the AM, instead I did 30 minutes of HIIT to start off my day.
Around 7pm my mom got home from work and I decided to go ahead with legzzzz! So. Sore.
I used the 5-4-3-2-1 set method on my squats after reading a post from Nia Shanks
10 single leg burpees ES 20# total DB
54321 method LOW squats, 75# x4 rounds.
1x15 65#
1x15 55#
1x15 45#
3x3 front squats 45#
TRX pistols 3x10 ES
BSL 3x10 ES 50# DB
Feet up hip thrust 3x20 25#
Single leg deadlift 3x12 ES 25#
Single leg back lunge and kick 3x12 ES 25#
Leg ext 7 normal, 7 half up, 7 half down, 7 slow 85# 3 sets
Finished with some DEEP squats, body weight and with a 30# kettle bell. Normal stance and feet together. SS with jump squats and KB swings.
Saterday
Shoulders!
Pushpress
3x1 55#, 4x3-4 50#, 4x6-8 45#
DB corkscrew press x10 (15#)
DB frot raises x10 15# DBS
AMRAP face pulls 35-30# (focused on feeling the move vs weight) x3 rounds
DB shrugs x10 (45#plates, then 35# weights)
DB should "L" raises (12#DBS)
AMRAP Shoulder pushups
x3
KB high pulls x13 (30#KB)
DB leaning lateral raises x10 ES (#15)
AMRAP DB bent over reverse flys (#12)
x3
20 shoulder press jump squats with medicine ball
Sunday
These are some CAGE FREE Easter eggs we dyed Hehe mine is the Harry Potter one :)
Ended the week with a nice round of HIIT and abs before heading to celebrate Easter with family.
What have you done to workout?
Natalie
Monday
BACK DAAAAY! And new PRS!
BW TRX rows: 3x8-10
54321 method Deadlifts at #110, 6 rounds
2x1 125#, 2x1 135#!!!
T bar row: 2x10 65#, 2x8 70#, 2x5-6 75# 2x3-4 80#, 2x2 85#, AMRAP 65#
I was pooped by this point so added minimal accessory work:
Single Arm DB ROW 2x6 25#
Single arm row cable pullback with pulse: 2x8 15#
Horrible picture but using what I have !
Tuesday
Chest and Battle ropes!
Chest:
1x1 DB chest press 30# DBS (TOTAL 60#) !!
4x6 DB chest press 25# DBS (total 50#)
Single arm flat db chest press: 4x8 20#
Single arm chest fly (2x high 2x mid level) 4x15 5#
10 pushups, some on toes, knees, elevated
ab work
Wednesday
Power yoga and ab work... needed to recovery after 94 deadlifts on monday!!
Thursday
Yay for plyo leg day!!
40 20# DB swings
20 elevated thrusts 20#
x3
20 pass through jump lunges
20 BW jump lunges
x3
DB squat 40# 10
squat jump 10
plie squat 20# 10
plie jump 10
x3
single leg step up ES
single leg side lunge ES 20#
single leg back lunge ES 20#
single leg deadlift ES 20#
10 REPSx5
8 min curcuit legs
Friday
I wasn't sure if I would be up for leg day to day after my leg plyos yesterday. I was off school for good Friday and didn't go to the gym in the AM, instead I did 30 minutes of HIIT to start off my day.
Around 7pm my mom got home from work and I decided to go ahead with legzzzz! So. Sore.
I used the 5-4-3-2-1 set method on my squats after reading a post from Nia Shanks
10 single leg burpees ES 20# total DB
54321 method LOW squats, 75# x4 rounds.
1x15 65#
1x15 55#
1x15 45#
3x3 front squats 45#
TRX pistols 3x10 ES
BSL 3x10 ES 50# DB
Feet up hip thrust 3x20 25#
Single leg deadlift 3x12 ES 25#
Single leg back lunge and kick 3x12 ES 25#
Leg ext 7 normal, 7 half up, 7 half down, 7 slow 85# 3 sets
Finished with some DEEP squats, body weight and with a 30# kettle bell. Normal stance and feet together. SS with jump squats and KB swings.
Saterday
Shoulders!
Pushpress
3x1 55#, 4x3-4 50#, 4x6-8 45#
DB corkscrew press x10 (15#)
DB frot raises x10 15# DBS
AMRAP face pulls 35-30# (focused on feeling the move vs weight) x3 rounds
DB shrugs x10 (45#plates, then 35# weights)
DB should "L" raises (12#DBS)
AMRAP Shoulder pushups
x3
KB high pulls x13 (30#KB)
DB leaning lateral raises x10 ES (#15)
AMRAP DB bent over reverse flys (#12)
x3
20 shoulder press jump squats with medicine ball
Sunday
These are some CAGE FREE Easter eggs we dyed Hehe mine is the Harry Potter one :)
Ended the week with a nice round of HIIT and abs before heading to celebrate Easter with family.
What have you done to workout?
Natalie
Monday, April 7, 2014
My Week of Workouts #14
Check out last weeks workouts here.
Monday
Yay for back day!
Started out with burpees, YTI, down dog abs, jumping jacks
Low bar reverse push ups with Smith bar: 3x8
Deadlifts
2x12 105#, 1x10? 110#, 3x6 115# 3x3 120#
Tbar row (alt wide and narrow grip):
2x12 #65, 2x8-10 #70, 2x5-6 75#, AMRAP 65#
Single arm row alt btw 25# 20#, 2x8 25#, 2x12 20#
Low cable row alt btw 55# 40# 2x8 55# 2x12 45#
Back ext with 25# plate 4x12
abs!! with woodchops!
Tuesday
I have been LOVING this mashup of Loving Fit workouts! I tweak it a bit each time.
Pass jump lunge 20 w 20# DB
20 bw jump lunges
20 feet elevated hip thrust 20# db
40 20# swings
x3
10 side chair step ups ES 10 back and side lunge ES
10 plie squat 40#
10 plie jumps 20#
10 squat 40#
10 squat jump 20#
x5
4 rounds 35 each
2 way leg hop
side lunge and twist
Wednesday
Felt the need for some yoga. I did 75 minutes of Vinyasa yoga and some Blogilates ab work.
Some ab progress since Counting Macros.
Thursday
25 minutes HIIT Battle Ropes
CHEST!
DB chest press 4x6 25#DBS TOTAL 50#
Single arm cable fly ES 4x10 5#
Single arm flat db press 20# DB 4x8
elevated pushups or on knees 4x10
Alt cable single arm cable fly burnout x2-3 5# ES
Friday
LEGZZZ
Back Squat: 3x8 75#, 3x6 85#, 3x12 65#, 1x15 with pulse end every 5, 45#
Front squat: 2x5,3 45#
(SS each with 12 squat jmp 25# DB)
BSL ES: 3X10 TOTAL 50#db
TRX Single leg squat ES: 3X10
Feet elevated hip thrust 25# DB 3x20
Single leg deadlift ES 3x
Saturday
Barbell Push press: 1x1 #55 3x3-5 50# 3x4-6 45#DB frontal raises x10 (15# DBS)
DB corkscrew press x10 (15#)
AMRAP face pulls 30# (focused on feeling the move vs weight)
x3 rounds
DB shrugs x10 (40#DBS)
DB should "L" raises (12#DBS)
AMRAP Shoulder pushups
x3
KB high pulls x13 (30#KB)
DB leaning lateral raises x10 ES (#15)
AMRAP DB bent over reverse flys (#12)
x3
*10 burpees with bicep curl 12# DBS between each grouping
Ended with ab work/woodchops 15#
Sunday
30-35 minutes of HIIT.
Some ab work and yoga after wards.
How did you workout this week?
Natalie
Monday
Yay for back day!
Started out with burpees, YTI, down dog abs, jumping jacks
Low bar reverse push ups with Smith bar: 3x8
Deadlifts
2x12 105#, 1x10? 110#, 3x6 115# 3x3 120#
Tbar row (alt wide and narrow grip):
2x12 #65, 2x8-10 #70, 2x5-6 75#, AMRAP 65#
Single arm row alt btw 25# 20#, 2x8 25#, 2x12 20#
Low cable row alt btw 55# 40# 2x8 55# 2x12 45#
Back ext with 25# plate 4x12
abs!! with woodchops!
Tuesday
I have been LOVING this mashup of Loving Fit workouts! I tweak it a bit each time.
Pass jump lunge 20 w 20# DB
20 bw jump lunges
20 feet elevated hip thrust 20# db
40 20# swings
x3
10 side chair step ups ES 10 back and side lunge ES
10 plie squat 40#
10 plie jumps 20#
10 squat 40#
10 squat jump 20#
x5
4 rounds 35 each
2 way leg hop
side lunge and twist
Wednesday
Felt the need for some yoga. I did 75 minutes of Vinyasa yoga and some Blogilates ab work.
Some ab progress since Counting Macros.
Thursday
25 minutes HIIT Battle Ropes
CHEST!
DB chest press 4x6 25#DBS TOTAL 50#
Single arm cable fly ES 4x10 5#
Single arm flat db press 20# DB 4x8
elevated pushups or on knees 4x10
Alt cable single arm cable fly burnout x2-3 5# ES
Friday
LEGZZZ
Back Squat: 3x8 75#, 3x6 85#, 3x12 65#, 1x15 with pulse end every 5, 45#
Front squat: 2x5,3 45#
(SS each with 12 squat jmp 25# DB)
BSL ES: 3X10 TOTAL 50#db
TRX Single leg squat ES: 3X10
Feet elevated hip thrust 25# DB 3x20
Single leg deadlift ES 3x
Saturday
Barbell Push press: 1x1 #55 3x3-5 50# 3x4-6 45#DB frontal raises x10 (15# DBS)
DB corkscrew press x10 (15#)
AMRAP face pulls 30# (focused on feeling the move vs weight)
x3 rounds
DB shrugs x10 (40#DBS)
DB should "L" raises (12#DBS)
AMRAP Shoulder pushups
x3
KB high pulls x13 (30#KB)
DB leaning lateral raises x10 ES (#15)
AMRAP DB bent over reverse flys (#12)
x3
*10 burpees with bicep curl 12# DBS between each grouping
Ended with ab work/woodchops 15#
Sunday
30-35 minutes of HIIT.
Some ab work and yoga after wards.
How did you workout this week?
Natalie
Monday, March 31, 2014
My Week of Workouts #13
This post is part of WOW Workout Linkup!
Check out last weeks workouts here.
Monday
Back day!
Deadlifts:
1x8 110#, 6x8 105#
T bar row
2x12 65#, 2x8 70#, 1x5-6 75#, 2x3 77.5#, 65# AMRAP
Back ext 4x12 25# plate
Single arm row 4x6 25# DB
Cable row 4x8 55#
I LOVE my Target shirt and FILA shorts!
Tuesday
Cheeeeest and HIIT!
20 minutes of Battle Ropes!
4x6 25# DBS, 1xAMRAP 20#
8 Single arm press ES 20# DB
Incline pushup AMRAP
x4
10-12 Single arm cable fly 5# ES
x4
Ending with some abs, including wood chops (a new favorite!)
Wednesday
A mashup of some Loving Fit workouts, again.
Pass jump lunge 20 w 20# DB
20 bw jump lunges
20 feet elevated hip thrust 20# db
40 20# swings
x3
10 single leg burpee ES
10 plie squat 40#
10 plie jumps 20#
10 squat 40#
10 squat jump 20#
x2
10 back and side lunge ES
10 plie squat 40#
10 plie jumps 20#
10 squat 40#
10 squat jump 20#
x3
7 rounds 35 each
2 way leg hop
side lunge and twist
Thursday
75 minutes Power yoga!
Friday
Legs. As requested by Sweats Like A Pig.. I decreased weights and focused on form. But it made me feel like a weenie.
I also squatted without the padding today!
10 ES Single leg burpees 10# DBS
Barbell low squat 70# 3x10, 75# 3x8-10 (?? I keep forgetting exact weight and sets!)
Zurcher squat: 75# 2x10, 80# 2x10
10 TRX Single leg squat ES
10 BSL ES total 50# DBS
20 feet up hip thrusts 25# DB
x3
10 side lunge ES
10 back lunge with back foot kick up ES
x2
Leg ext dropset max 160# x1
Leg curl dropset max 90# x2
Saturday
Shoulders. For sure feeling this one...
Barbell Push press: 2x5,3 50#!!! 3x5-6 45#
DB frontal raises x10 (15# DBS)
DB corkscrew press x10 (15#)
AMRAP face pulls 30# (focused on feeling the move vs weight)
x3 rounds
DB shrugs x10 (40#DBS)
DB should "L" raises (12#DBS)
AMRAP Shoulder pushups
x3
KB high pulls x10 (30#KB)
DB leaning lateral raises x10 ES (#15)
AMRAP DB bent over reverse flys (#12)
x3
*10 burpees with bicep curl 12# DBS between each grouping
Sunday
HIIT focused on burpees. Inspired by the latest Pumps and Iron post!
Then, some abs and a bit of yoga.
What workouts did you do this week?
Natalie
Check out last weeks workouts here.
Monday
Back day!
Deadlifts:
1x8 110#, 6x8 105#
T bar row
2x12 65#, 2x8 70#, 1x5-6 75#, 2x3 77.5#, 65# AMRAP
Back ext 4x12 25# plate
Single arm row 4x6 25# DB
Cable row 4x8 55#
I LOVE my Target shirt and FILA shorts!
Tuesday
Cheeeeest and HIIT!
20 minutes of Battle Ropes!
4x6 25# DBS, 1xAMRAP 20#
8 Single arm press ES 20# DB
Incline pushup AMRAP
x4
10-12 Single arm cable fly 5# ES
x4
Ending with some abs, including wood chops (a new favorite!)
Wednesday
A mashup of some Loving Fit workouts, again.
Pass jump lunge 20 w 20# DB
20 bw jump lunges
20 feet elevated hip thrust 20# db
40 20# swings
x3
10 single leg burpee ES
10 plie squat 40#
10 plie jumps 20#
10 squat 40#
10 squat jump 20#
x2
10 back and side lunge ES
10 plie squat 40#
10 plie jumps 20#
10 squat 40#
10 squat jump 20#
x3
7 rounds 35 each
2 way leg hop
side lunge and twist
Thursday
75 minutes Power yoga!
Friday
Legs. As requested by Sweats Like A Pig.. I decreased weights and focused on form. But it made me feel like a weenie.
I also squatted without the padding today!
10 ES Single leg burpees 10# DBS
Barbell low squat 70# 3x10, 75# 3x8-10 (?? I keep forgetting exact weight and sets!)
Zurcher squat: 75# 2x10, 80# 2x10
10 TRX Single leg squat ES
10 BSL ES total 50# DBS
20 feet up hip thrusts 25# DB
x3
10 side lunge ES
10 back lunge with back foot kick up ES
x2
Leg ext dropset max 160# x1
Leg curl dropset max 90# x2
Saturday
Shoulders. For sure feeling this one...
Barbell Push press: 2x5,3 50#!!! 3x5-6 45#
DB frontal raises x10 (15# DBS)
DB corkscrew press x10 (15#)
AMRAP face pulls 30# (focused on feeling the move vs weight)
x3 rounds
DB shrugs x10 (40#DBS)
DB should "L" raises (12#DBS)
AMRAP Shoulder pushups
x3
KB high pulls x10 (30#KB)
DB leaning lateral raises x10 ES (#15)
AMRAP DB bent over reverse flys (#12)
x3
*10 burpees with bicep curl 12# DBS between each grouping
Sunday
HIIT focused on burpees. Inspired by the latest Pumps and Iron post!
Then, some abs and a bit of yoga.
What workouts did you do this week?
Natalie
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