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 Anytime Fitness. Show all posts
Showing posts with label Anytime Fitness. Show all posts
Sunday, August 17, 2014
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, June 8, 2014
Week Of Workouts #21
Check out the last Week Of Workouts here.
As you guys know from Monday's post, I recently started Jonnie Candito's 6 Week Strength Program. So basically I am following his workouts and adding in some cardio, yoga, and bodyweight training on days that I am not scheduled to lift.
Monday
Squat warmup, then 4x6 85#
Deadlift (forgot warmup) 2x6 115#
Optional movements:
Back lunge to kickback 30# 12 ESx3
Regular, Narrow, Wide (each 1x) x 8 Leg press 300#
Leg ext 115# 3x10
My legs have grown so much.
Tuesday
Chest Press 30#,40#,45#,45#, 10,10,8,6
Single arm DB row 20#20#25#30#, 10,10,8,6
DB shoulder press (these were tough!!) 20# DBS: 10-11,9,7-8,6-8
TRX pull ups: 12,12,10,8
T bar row 75#: 8 repsx3
Lateral fly 15# DB 8 repsx3
Ended with 10 minutes battle ropes
Wednesday
A circuit from Loving Fit:
2 way squat jump ES
side lunge ES
35 secondsx25
10 side lunges ES x3 20#
15 squats 20# x3
DB swings 20# 2x15
Single leg squats (holding on to wall): 2x10 ES
20 each buttkickback, side raise, circles ES
Walking lunges
Ab work
Thursday
Chest Press 30#,40#,45#,45#, 10,10,8,6
Single arm DB row 20#20#25#30#, 10,10,8,6
DB shoulder press (these were tough!!) 20# DBS: 10-11,9,7-8,6-8
TRX pull ups: 12,12,10,8
T bar row: 1x10 75#, 2x8 77.5#
Chest fly single arm: 3x8 ES 10#
Ended with treadmill sprints and double unders.
Friday
Squat warmup, then 4x6 85#
Deadlift (forgot warmup) 2x6 115#
Optional movements:
Bulgarian lunges 3x10 ES 50# total
back ext 10# 3x10
Leg ext: 3x8-10, 115#,120,120
Saturday
Chest Press 30#,40#,45#,45#, 10,10,8,6
Single arm DB row 20#20#25#30#, 10,10,8,6
DB shoulder press 2x12 15# DBS, 10,8 20# DBS
smith bar pull ups: 12,12,10,8
leaning shoulder raise: 3x10 ES 15#
Chest fly single arm: 3x8 ES 10#
Ended with treadmill sprints and double unders.
Sunday
Today was a bit of a rest day, I did 20 minutes of yoga and went on a 20-25 minute walk. I also had rehearsals (Im in a musical!) that involved some light dancing.
As you guys know from Monday's post, I recently started Jonnie Candito's 6 Week Strength Program. So basically I am following his workouts and adding in some cardio, yoga, and bodyweight training on days that I am not scheduled to lift.
Monday
Squat warmup, then 4x6 85#
Deadlift (forgot warmup) 2x6 115#
Optional movements:
Back lunge to kickback 30# 12 ESx3
Regular, Narrow, Wide (each 1x) x 8 Leg press 300#
Leg ext 115# 3x10
My legs have grown so much.
Tuesday
Chest Press 30#,40#,45#,45#, 10,10,8,6
Single arm DB row 20#20#25#30#, 10,10,8,6
DB shoulder press (these were tough!!) 20# DBS: 10-11,9,7-8,6-8
TRX pull ups: 12,12,10,8
T bar row 75#: 8 repsx3
Lateral fly 15# DB 8 repsx3
Ended with 10 minutes battle ropes
Wednesday
A circuit from Loving Fit:
2 way squat jump ES
side lunge ES
35 secondsx25
10 side lunges ES x3 20#
15 squats 20# x3
DB swings 20# 2x15
Single leg squats (holding on to wall): 2x10 ES
20 each buttkickback, side raise, circles ES
Walking lunges
Ab work
Thursday
Chest Press 30#,40#,45#,45#, 10,10,8,6
Single arm DB row 20#20#25#30#, 10,10,8,6
DB shoulder press (these were tough!!) 20# DBS: 10-11,9,7-8,6-8
TRX pull ups: 12,12,10,8
T bar row: 1x10 75#, 2x8 77.5#
Chest fly single arm: 3x8 ES 10#
Ended with treadmill sprints and double unders.
Friday
Squat warmup, then 4x6 85#
Deadlift (forgot warmup) 2x6 115#
Optional movements:
Bulgarian lunges 3x10 ES 50# total
back ext 10# 3x10
Leg ext: 3x8-10, 115#,120,120
Saturday
Chest Press 30#,40#,45#,45#, 10,10,8,6
Single arm DB row 20#20#25#30#, 10,10,8,6
DB shoulder press 2x12 15# DBS, 10,8 20# DBS
smith bar pull ups: 12,12,10,8
leaning shoulder raise: 3x10 ES 15#
Chest fly single arm: 3x8 ES 10#
Ended with treadmill sprints and double unders.
Sunday
Today was a bit of a rest day, I did 20 minutes of yoga and went on a 20-25 minute walk. I also had rehearsals (Im in a musical!) that involved some light dancing.
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
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, 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
Monday, March 24, 2014
My Week of Workouts #12
Check out last week's workouts here.
Monday
Jeez! I needed a rest after 4 days of training in a row. I did an hour of power yoga... and not with a video, either! Remember when I did my first self instructed flow? I love the feeling of not having to rely on a video to get me through a yoga session.
Tuesday
Spring break is long gone for me folks! Got up at 4:45 AM again to hit the gym. BACK DAY!
Starter:
Each 30 secx3
Burpee
YTI
Jumping jacks
Mountain climbers/Down dog abs
Reverse push up (aka assisted pull ups) 3x10
Deadlift:
3x10 @ 105#, 2x8 @110# (plus 3 reps when I asked for a coach to spot me. He said my form looked good!)
T bar row:
2x12 65#, 2x8-10 70#, 2x4-5 #75, 1x AMRAP #65
Back ext w weight plate 25# 4x12
Single arm row 4x10 20# DB
Cable pull: 4x6-8 55#
Wednesday
I did pretty much the same workout as last week. A variation of some Loving Fit workouts.
20 pass under jump lunges 20# DB
20 no weight jump lunge
40 DB swings 20#
20 hip thrusts 20#
x3
12 plie hops 20#
12 plie squats 20#
x3
12 squat hops 20#
12 DB squats 40#
x3
8 side lunges ES 20# DB
8 back lunges ES 20# DB
8 step ups ES 20# DB
12 squat hops 20# DB
x3
35 sec 2 way squat hop each leg
35 sec side luge twist each leg
x 7 rounds
Thursday
Chest and Battle ropes!
20 minute HIIT with battle ropes and tires.
CHEST:
DB chest press: 4x6 25# DBS total 50#
Double arm cable fly 8-10
8 single arm incline press ES 20# DB
15 incline pushups
x4
Single arm cable fly 10 ES 5#
x3
Friday
I woke up with a stomach virus so I did some gentle yoga in the morning, and stayed home from school. But by time my mom got home from work around 7pm, I felt alright. Time for LEGS!
I posted some videos of my last squatting session on Facebook and asked for critique from Tara at Sweat Like a Pig. This girl competes in Strongwoman competitions and overall, is just completely awesome. I took her advice and foam rolled beforehand.
10 single leg burpee ES
Back squat 3x10 75#
Zurcher Squat 3x10 80#, 2x10 85#
Back Squat 1x8 80#
Front squat 1x5 45#
SS with 12 jump squats 25# DB
10 BSS ES total 50# DB
10 TRX single leg squat ES
15 feet elevated hip trust 25# DB
x3
10 back lunge ES 25# DB
10 side lunge ES 25# DB
Leg ext dropset, going down the rack max 150#
x2
Dropset down rack leg curl max 90#
x2
Sunday's HIIT
Saturday
Shoulder day!
Warm up with burpees, jumping jacks, down dog abs
DB Press 1x2 25# DBS (total 50#)
Barbell press 4x6 45#
DB frontal raises x10 (15# DBS)
DB corkscrew press x10 (15#)
AMRAP face pulls 30-40#
x3 rounds
BB behind the back shrugs x10 (40#DBS)
DB should "L" raises (12#DBS)
AMRAP Shoulder pushups
x3
KB high pulls x10 (30#KB)
DB leaning lateral raises x12 ES (#12)
AMRAP DB bent over reverse flys (#12)
x3
*10 burpees with bicep curl 15# DBS between each grouping
Sunday
HIIT and YOGA!
Did some more HIIT, and ended with a few sets of DB snatches. Then I did a wonderful 30 minutes of power yoga!
How have YOU worked out this week?
Natalie
Monday
Jeez! I needed a rest after 4 days of training in a row. I did an hour of power yoga... and not with a video, either! Remember when I did my first self instructed flow? I love the feeling of not having to rely on a video to get me through a yoga session.
Tuesday
Spring break is long gone for me folks! Got up at 4:45 AM again to hit the gym. BACK DAY!
Starter:
Each 30 secx3
Burpee
YTI
Jumping jacks
Mountain climbers/Down dog abs
Reverse push up (aka assisted pull ups) 3x10
Deadlift:
3x10 @ 105#, 2x8 @110# (plus 3 reps when I asked for a coach to spot me. He said my form looked good!)
T bar row:
2x12 65#, 2x8-10 70#, 2x4-5 #75, 1x AMRAP #65
Back ext w weight plate 25# 4x12
Single arm row 4x10 20# DB
Cable pull: 4x6-8 55#
Wednesday
I did pretty much the same workout as last week. A variation of some Loving Fit workouts.
20 pass under jump lunges 20# DB
20 no weight jump lunge
40 DB swings 20#
20 hip thrusts 20#
x3
12 plie hops 20#
12 plie squats 20#
x3
12 squat hops 20#
12 DB squats 40#
x3
8 side lunges ES 20# DB
8 back lunges ES 20# DB
8 step ups ES 20# DB
12 squat hops 20# DB
x3
35 sec 2 way squat hop each leg
35 sec side luge twist each leg
x 7 rounds
Thursday
Chest and Battle ropes!
20 minute HIIT with battle ropes and tires.
CHEST:
DB chest press: 4x6 25# DBS total 50#
Double arm cable fly 8-10
8 single arm incline press ES 20# DB
15 incline pushups
x4
Single arm cable fly 10 ES 5#
x3
Friday
I woke up with a stomach virus so I did some gentle yoga in the morning, and stayed home from school. But by time my mom got home from work around 7pm, I felt alright. Time for LEGS!
I posted some videos of my last squatting session on Facebook and asked for critique from Tara at Sweat Like a Pig. This girl competes in Strongwoman competitions and overall, is just completely awesome. I took her advice and foam rolled beforehand.
10 single leg burpee ES
Back squat 3x10 75#
Zurcher Squat 3x10 80#, 2x10 85#
Back Squat 1x8 80#
Front squat 1x5 45#
SS with 12 jump squats 25# DB
10 BSS ES total 50# DB
10 TRX single leg squat ES
15 feet elevated hip trust 25# DB
x3
10 back lunge ES 25# DB
10 side lunge ES 25# DB
Leg ext dropset, going down the rack max 150#
x2
Dropset down rack leg curl max 90#
x2
Sunday's HIIT
Saturday
Shoulder day!
Warm up with burpees, jumping jacks, down dog abs
DB Press 1x2 25# DBS (total 50#)
Barbell press 4x6 45#
DB corkscrew press x10 (15#)
AMRAP face pulls 30-40#
x3 rounds
BB behind the back shrugs x10 (40#DBS)
DB should "L" raises (12#DBS)
AMRAP Shoulder pushups
x3
KB high pulls x10 (30#KB)
DB leaning lateral raises x12 ES (#12)
AMRAP DB bent over reverse flys (#12)
x3
*10 burpees with bicep curl 15# DBS between each grouping
Sunday
HIIT and YOGA!
Did some more HIIT, and ended with a few sets of DB snatches. Then I did a wonderful 30 minutes of power yoga!
How have YOU worked out this week?
Natalie
Saturday, December 28, 2013
Gym Membership+ A Gym Goer Back Workout
As you guys may know, I am not only the "Clean Eating Teen"... I am also the clean eating Yogi and Strength Trainer.
A recent picture I posted on Instagram.
Of course, I say the latter with caution, because it sure doesn't seem like it by just looking at me.
If you didn't know me, you'd think I'd never lifted a dumbbell in my life. Quiet the contrary: I have been an avid strength trainer just as long as I have been practicing yoga.
Due to young age and limited budget, I never have had the opportunity to get a gym membership. One summer a few years ago I had one at my local rec center, but I didn't use it to it's full potential and it's equipment was limited.
Instead, I have utilized resistance in the form of body weight, a few pairs of home dumbbells, a kettle bell and a resistance band. And I HAVE gained strength- I can now do REAL pushups people! This wasn't even in my horizon back three years ago! Maybe not significant size has been gained, but my stamina, endurance, and strength have improved in these past years, all in the comfort of my own home.
Look what we have here! I got my sister to do Insanity with me!!
This is something I am SUPER proud of, yes. But in the past year or so, my REAL goal has been to gain muscle. Especially when I have a best friend who can leg press 400 lbs at her gym!!
It has been frustrating, and I have expressed my desire to finally go to a real gym with my family. So, this past holiday... guess what?
I GOT A GYM MEMBERSHIP!!
Image via Google Images
I am SO excited to say that I now can join my best friend Taylor whenever she goes to our local Anytime Fitness!
I really love Anytime Fitness, not only because I can go any time of the day, but also because I can easily use any facility no matter where I am at. This really came in handy during the holidays at my grandmothers... she has an Anytime Fitness right by her house!
Usually, when I went out of town, a would bring a few pieces of equipment and workout on site, like with this workout here. But now I don't have to anymore! It's such an awesome feeling :)
I'm not gonna lie, the gym is pretty intimidating. There are a lot of things I need to get used to... I want to learn proper form for barbell movements such as squats and deadlifts. Plus, the machines and cables can also be confusing with the many seating adjustments and different handles.
The gym is also very humbling. Taylor (and a few other nice people at the gym) have been helping me learn new moves. It is really embarrassing, having to ask for help. It is also embarrassing to not be able to lift as much as the girl or guy next to me. But you know what? I am NOT ashamed. I am excited to embark on this new journey, and I know that any other dedicated lifter would be proud of a newbie like me, and surely wouldn't laugh.
Okay, they might laugh when I take pictures like this. But going to the gym doesn't count unless you take a selfie. Just sayin.
Here is a back workout that I did recently. I felt the burn DAYS afterwards... I was planning on doing biceps too but they were already burning after this was over with.
I am by no means a professional, but I got the thumbs up from one of the coaches at my gym after showing them this workout. So hopefully you will like it too!
Try it out, and tell me if you feel the burn!
Do you go to a gym, or workout at home?
Were you intimidated by the gym at first?
What are you favorite gym workouts?
Natalie
A recent picture I posted on Instagram.
Of course, I say the latter with caution, because it sure doesn't seem like it by just looking at me.
If you didn't know me, you'd think I'd never lifted a dumbbell in my life. Quiet the contrary: I have been an avid strength trainer just as long as I have been practicing yoga.
Due to young age and limited budget, I never have had the opportunity to get a gym membership. One summer a few years ago I had one at my local rec center, but I didn't use it to it's full potential and it's equipment was limited.
Instead, I have utilized resistance in the form of body weight, a few pairs of home dumbbells, a kettle bell and a resistance band. And I HAVE gained strength- I can now do REAL pushups people! This wasn't even in my horizon back three years ago! Maybe not significant size has been gained, but my stamina, endurance, and strength have improved in these past years, all in the comfort of my own home.
Look what we have here! I got my sister to do Insanity with me!!
This is something I am SUPER proud of, yes. But in the past year or so, my REAL goal has been to gain muscle. Especially when I have a best friend who can leg press 400 lbs at her gym!!
It has been frustrating, and I have expressed my desire to finally go to a real gym with my family. So, this past holiday... guess what?
I GOT A GYM MEMBERSHIP!!
Image via Google Images
I am SO excited to say that I now can join my best friend Taylor whenever she goes to our local Anytime Fitness!
I really love Anytime Fitness, not only because I can go any time of the day, but also because I can easily use any facility no matter where I am at. This really came in handy during the holidays at my grandmothers... she has an Anytime Fitness right by her house!
Usually, when I went out of town, a would bring a few pieces of equipment and workout on site, like with this workout here. But now I don't have to anymore! It's such an awesome feeling :)
I'm not gonna lie, the gym is pretty intimidating. There are a lot of things I need to get used to... I want to learn proper form for barbell movements such as squats and deadlifts. Plus, the machines and cables can also be confusing with the many seating adjustments and different handles.
The gym is also very humbling. Taylor (and a few other nice people at the gym) have been helping me learn new moves. It is really embarrassing, having to ask for help. It is also embarrassing to not be able to lift as much as the girl or guy next to me. But you know what? I am NOT ashamed. I am excited to embark on this new journey, and I know that any other dedicated lifter would be proud of a newbie like me, and surely wouldn't laugh.
Okay, they might laugh when I take pictures like this. But going to the gym doesn't count unless you take a selfie. Just sayin.
Here is a back workout that I did recently. I felt the burn DAYS afterwards... I was planning on doing biceps too but they were already burning after this was over with.
I am by no means a professional, but I got the thumbs up from one of the coaches at my gym after showing them this workout. So hopefully you will like it too!
Try it out, and tell me if you feel the burn!
Do you go to a gym, or workout at home?
Were you intimidated by the gym at first?
What are you favorite gym workouts?
Natalie
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