#accessory exercises

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Trainer Tip Tuesday! - Order Matters

Trainer Tip Tuesday! – Order Matters

Hey Bloggers & readers, Today you are in for a treat with trainer tip tuesday, something many people forget or don’t know but something to always keep in mind when working out — Today’s tip: The order of how you do your exercises matters. confused? Okay! well, Most beginners come to the gym ready to do something — they are trying to decide which machine, or free weight they should use &…

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4 Hour leg session

4 Hour leg session

I swear I don’t make long sessions on purpose. 

  Warm up:

  Kettlebell Romanian deadlift: 4 x 25, 12 lbs

Hip adduction machine: 4 x 25, 30 lbs

Hip abduction machine: 4 x 25, 30 lbs

Workout Sess:

Conventional deadlift: 6 x 2-3, 260 lbs (85% 1RM)

Barbell back squat: 8 x 6-8, 145 lbs (65% 1RM)

Barbell front squats: 8 x 10-12, 65 lbs

Box squats: 8 x 10-12, 155 lbs

Superset:

DB bulgarian…

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Good & bad news

Good & bad news

Barbell shoulder press: 3 x 5, 3, 1

  75% of 90% of 1-RM: 60 lb, 3 x 5

85% of 90% of 1-RM: 70 lb, 3 x 3

95% of 90% of 1-RM: 75 lb, 5 rep max , 3 x 1+

  This went over well, I believe about 4 or 5 weeks ago, I was hitting 70 lb for like 1 rep max and now I am able to do 75 lb for 5 rep max, very happy about this progress.

  Barbell bench press: 5 x 5, 105 lb, 100 lb

My bench did not go over…

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