Originally Posted by
KittyO1
Here’s Thursday’s workout...
Shoulders
Iso Plate loaded shoulder press
Wu 25ps x12
45ps x10
55ps x5x4 sets
Seated DB shoulder press
35x8x3 sets
SS w band over and backs/pull-aparts
Machine reverse flyes
85x15x4 sets
SS with plate front and lateral raises
5x20
Rear delt destroyer set
25x60, 15x30, 10x15, 5x20, band pulses dropset
Face down front lateral raises
15x15, 10x15, 5x20 dropset x2 sets
Ab work SS throughout
Friday- legs
Squats
Wu with bw squats and hip circle work
95x5
135x5
185x3
205x3x4 sets
135x12 slow w/ bottom hold
Good mornings
65x12x4 sets
Tri set
Kneeling squats
225x12x4 sets
Glute bridge
4 sets of 12
Lateral squat walks w hip circle
4 sets of 12 each way
Leg press
5pps x12x4 sets
Leg curls
100x12x3 sets
Leg extensions
130x15x3 sets
Stretching
Happy Monday...counting down to Christmas!! It’s my most favorite time of the year-even with the extra chaos we create.
Hammies were crazy sore this weekend from the good mornings. Just now starting to loosen back up. Love it!!
Great workout this morning. Gym has been busier over the past few weeks.
Bench
75x5
95x3
115x3
125x3
135x3x3 sets
DB Bench
55x7x3 sets
55x6(couldn’t make it to 7 haha)
Incline bench
105x5x3 sets
Machine flyes
100x12
115x8x2 sets
SS:
Plate loaded dip machine
2pps x12x3 sets
DB front/side lateral raises
10x12x3 sets
SS:
Cable crunches
72.5x15x4 sets
Tri push down
57.5x12x4 sets
Hanging leg raises
4 sets of 12-15
Stretching
Apparently everyone in town decided it was a good day to go to the gym early and train back. Lots of bouncing around trying to find equipment to use today.
Single arm lat pulldown
(Iso high lat pull seated sideways)
45x15
70x10x3 sets
Deadlifts
135x5
185x5
225x3
255x3
265x2
255x3
225x5
Single DB row
75x8x4 sets
SS
Seated machine row(supported)
2pps x12x4 sets
Kneeling cable lat pulldowns
42.5x12x4sets
(Done with 2 cables and rotating palms inward)
SS
Wide grip pulldowns
120x12x3 sets
Straight arm pulldowns
50x12x3 sets
DB curls
20x15x3 sets
Ab work throughout.
I think that was about it. I felt a bit scattered trying to figure out what equipment was available. Lol