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Legs

-Step ups: 15;12;12

-B stance deadlift: 30x12;30x10;30x10

-Hip thrusts: 40x12;40x10;40x8

-Res band add: 40x18x3

-Res band abd: 40x15x3

Ugh. Thought I’d do a simple leg workout. No abs just legs. Still drenched in sweat.

#fitness #legs #workout #exercise #strength training

Shoulders+Arms

-Arnold press: 10sx14;10sx12;10sx12

-Front raise: 10sx15x2;10sx12

-Alternating curl: 10sx12x3

-Isolated curls: 10sx10x3

-Tri kickbacks: 10x14;10x12x2

-Overhead Tri ext: 15x8;15x8;15x6

20 min row

Felt good to get back after about a month of not working out. It’s so easy to get off you’re routine and so hard to get back on. I kept trying to give myself excuses not to workout but decided I’ll just do arms it’ll be like 20 minutes. But I felt so good I did cardio too. Just have to keep with it.

I’ve been lifting weights on and off for about 10 years and I’ve never done it the traditional way. I always do my sets in a circuit. It just made more sense to me instead of waiting between moves. But today I tried it the “normal” way and I guess I get it. You definitely get that muscle fatigue which will increase strength. But I still don’t like the wait time between. I did do some squat jumps to keep my heart rate up between and that seemed right for me. We’ll see how it goes.

#fitness #workout #exercise #strength training #health

Legs+Abs

-Balance lunge: 20x12;30x8x2

-Hamstring curl w/res band: 50x18x3

-Hip thrusts:35x14;45x12x2

-Plié squat: 20x12x3

-Curtsey lunge: 20x12;30x10x2

-Toe touches: 25x3

-Oblique v-ups:15x3

-Scissors: 15x3

Chest+Back+Row

-Wide lat pull: 50x20x3

-One arm row: 25x10x3

-Goodmornings: 20x12x3

-Incline press: 20x12;20x15x2

-Chest flyes: 10sx10x3

-Push-ups modified: 18x3

-20 min row

Could’ve gone up in everything but didn’t work out last week so didn’t want to press it.

Legs+Abs

-Balance lunge: 10sx10x3

-Res band hamstring curl: 30x15;30x20x2

-Hip thrusts: 35x12x3

-Plié squat: 15x12x3

-Curtsey lunge: 10sx12x3

-Toe touches: 25x3

-Oblique v-up: 18x3

-Scissors: 15x3

Legs+Abs

-Double lunges: 5sx18;5sx15x2

-Bstance deadlift: 30x10x3

-Goblet squat: 20x12x3

-Res band add: 30x20x2;30x30

-Res band abd: 30x15x2; 30x20

-100s: 25x3

-Heel touches: 20x3

-Heel lifts: 20x3

Chest+Back+Row

-Wide lat pull-down: 50x18x3

-1 arm row: 25x8;25x10x2

-Superman: 20x3

-Chest press: 30x12x3

-Flyes: 10sx10x3

-Bench push-ups: 15x3

-20 min row

Legs+Abs

-Double lunges: 10x18;10x15x2

-Goblet squat: 15x16;15x15;20x12

-B-pose single leg deadlift: 30x12x3

-Res band add: 30x25x3

-Res band abd: 30x15x3

-100s: 25x3

-Heel touches: 20x3

-Heel lifts: 20x3

Arms+Shoulders+Row

-Front raise: 10x15x3

-Lateral raise: 5sx12;5sx15x2

-Isolated curl: 10x12x3

-Alt curl: 15sx6;15sx5x2

-Skullcrushers: 15x12x3

-Tri extension: 40x18x3

-20 min row

Legs+Abs

-Step-ups: 15x3

-Single leg deadlift: 20x12x3

-Hip thrusts: 30x15; 30x15; 30x12

-Plié squats: 15x12x3

-Donkey kicks: 10x15;10x15;10x12

-Plank: 30secx3

-Oblique v-up: 15x3

-Leg lowers: 20x3

This was a killer and I was drenched. Need to go up in weight for hip thrusts.

#workout #workout of the day #legs #abs #fitness

Chest+back+row:

-lat pull-down w/resistance band: 50x20x3

-t-bar row: 60x12;55x15x2

-Superman: 20x3

-chest press: 25x15x3

-flyes: 10sx12x3

-bench push-ups from knees: 18x3

20 min row (2:41 lowest)

Legs+abs

-rev lunge: 20x12x3

-deadlift: 40x12x3

-hip thrusts: 25x15x3

-inner thigh lifts: 5x30x3

-hydrants: 5x20x3

-toe touches: 25x3

-oblique twists: 20x3

-leg in and out: 20x3

Definitely need to up the weight in all of these next time

Upper body+row

-Preacher curls: 15x14x3

-Arnold press: 10sx15x3

-Tricep extension: 40x20; 20x25x2

-Bench press: 25x14x3

-Tbar row: 55x15x3

-Hammer pull: 15x14x3

20 min row

Legs+Abs

-Double lunges: 20x3

-Rev leg ext with resistance band: 40x25x3

-Donkey kicks: 5x20x3

-Inner thigh lift: 5x25x3

-Seated calf raises: 25x25; 40x25x2

-Toe touches: 25x3

-Heel grabs: 20x3

-Leg lowers: 20x3

Not sure if I like this one… definitely a “rest” week workout maybe.

Upper body+cardio

-Barbell preacher curl: 15x12x3

-Arnold press: 20x12x3

-Tricep extension: 30x25x3

-Bench press: 25x12x3

-Tbar row: 45x15; 55x12x2

-Hammer row: 15x12x3

Row: 20 min

Upper Body+Cardio

-Barbell curls: 25x8;20x10;20x10

-lying skull crushers: 15x12 3x

-upright row: 15x10 x3

-Lateral pull-down: 50x15 x3

- chest flyes: 10x12; 20x10; 20x20

-read delt flyes: 10x12 x3

20 min row

Legs+Abs

-Balance lunges: 20x5, 10x10,10x10

-Goodmornings: 15x12,15x12,15x12

-Step-ups: 15,14

-Side lunges: 10x10,10x10,10x10

-Calf Raises toes out: 30x20,30x20,30x20

-Plank: 30 sec x3

-Kickback: 20x3

-Oblique crunches: 20x3

Posting this solely for myself… I just need to keep track of which exercises and weight I’ve done..

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