Strong Curves Log

pemtca

22/10/2015 Month 5 Week 1 Workout D

Circuit, repeated 4 times, no rest
1a Stability ball leg curl x 10, hip raise x 10
1b Stability ball toe taps 1 x 10 e/s
1c Band leg abduction 1 x 10 e/s
1d Band low single-arm row 1 x 10 e/s

glute finisher
Seated abductions 6 x 20 (2 leaning forward, 2 upright, 2 leaning back)
Frog pump 1 x 50 with 8kg db

Loads of foam rolling

pemtca

23/10/2015 Month 5 Week 1 Workout C

Warmup & mobility 10 mins

Superset:
Barbell Hip Thrust 54kg 3 x 8
One-arm dumbbell press 7.5kg 2 x 8

Superset:
Squat 30kg 3 x 8
One-arm row 7.5kg 2 x 8

Superset:
Romanian Deadlift 30kg 3 x 8
Seated band abduction 2 x 20

Leg Press - not sure what resistance the plate leg press provides but I added 60kg to it 3 x 8

Glute finisher:
Hip thrust band around knees 3 x 20, hold at top, 20 abductions
Back extension 3 x 12

Stretching

pemtca

26/10/2015 Month 5 Week 2 Workout A

Warmup & mobility 10 mins

Goblet squat 3 x 15 @ 15kg

Glute Bridge warmup: 1x8 @ 44kg, 1 x 8 @ 54kg, 1 x 5 @ 64kg
Glute Bridge: 2 x 8 @ 74kg, 1 x 20 @ 64kg

Pull-up 2 x 5 assisted (41kg on machine)

Superset:
Wide stance good mornings 1 x 8 @ 20kg, 3 x 8 @ 32.5kg
X band backward monster walks 3 x 20 steps

Superset:
Dumbbell Bench Press 2 x 6 @ 2 x 15kg db
Side plank with clam 2 x 15 e/s

Stretching

pemtca

27/10/2015 Month 5 Week 2 Workout B

Warmup & Mobility 10 mins

Superset:
Single Leg Hip Thrust, pause rep 3 x 10 e/s @ 5kg
Double Standing hip abduction 3 x 10 e/s

Pendlay Row 3 x 5 @ 35kg

Romanian Deadlift with abduction 2 x 10 e/s @ 35kg

Military Press 3 x 8 @ 20kg

Hanging Frog Raise into knee raise with rotation 4 x 5 (should have been 2 x 10 but couldn't keep hanging for that long...)

Banded Hip Thrust x 20, 5 second hold at the end into 20 abductions x 3
Seated abductions 6 x 20

Stretching

pemtca

28/10/2015 Month 5 Week 2 Conditioning

4 rounds of
Single leg glute bridge x 15 e/s
Hip hinge with posterior pelvic tilt x 20
Donkey kick into fire hydrant x 12 e/s
Plank with hip extension into side abduction x 12 e/s

then
Barbell complex (14kg bar)
Front squat/overhead press/bent-over row/romanian deadlift x 6 reps, then 5/4/3/2/1

Stretching

pemtca

29/10/2015 Month 5 Week 2 Workout D

Circuit, repeated 4 times, no rest
1a Stability ball leg curl x 10, hip raise x 10
1b Stability ball toe taps 1 x 10 e/s
1c Band leg abduction 1 x 10 e/s
1d Band low single-arm row 1 x 10 e/s

glute finisher
Band kickback 3 x 10 e/s
Glute bridge with band 3 x 10 with 10 abductions at top

Loads of foam rolling

pemtca

30/10/2015 Month 5 Week 2 Workout C

Warmup & mobility 10 mins

BB Hip Thrust warmup 54kg x 10, 64kg x 8, 74kg x 6
Superset:
Barbell Hip Thrust 79kg 1 x 8, 81.5kg 2 x 8
One-arm dumbbell press 15kg 2 x 6

Squat warmup 20kg x 10, 30kg x 8, 40kg x 8
Superset:
Squat 50kg 3 x 8
One-arm row 15kg 2 x 8

Superset:
Romanian Deadlift 50kg 2 x 8, 52.5kg 1 x 8
Seated band abduction 3 x 30

Glute finisher:
Hip thrust band around knees 3 x 20, hold at top, 20 abductions

Stretching

pemtca

02/11/2015 Month 5 Week 3 Workout A

Warmup & mobility 10 mins

Goblet squat 3 x 15 @ 17.5kg

Glute Bridge warmup: 1x8 @ 54kg, 1 x 6 @ 64kg,
Glute Bridge: 2 x 8 @ 76.5kg, 1 x 20 @ 66.5kg

Pull-up 1 x 3, 1 x 4 assisted (36kg on machine)

Superset:
Wide stance good mornings 3 x 8 @ 35kg
X band backward monster walks 3 x 26 steps

Superset:
Dumbbell Bench Press 1 x 3 @ 2 x 15kg db. Failed miserable on the 4th, dropped down to 2 x 12.5kg and did 1 x 8 & 1 x 10
Side plank with clam 2 x 15 e/s

Leg Press - added 80kg to the plate leg press 3 x 8

Stretching

pemtca

3/11/2015 Month 5 Week 3 Workout B

Warmup & Mobility 10 mins

Superset:
Single Leg Hip Thrust, pause rep 3 x 10 e/s @ 7kg
Double Standing hip abduction 3 x 10 e/s

Pendlay Row 3 x 6 @ 35kg

Romanian Deadlift with abduction 2 x 10 e/s @ 37.5kg

Military Press 3 x 6 @ 22.5kg

Hanging Frog Raise into knee raise with rotation 2 x 7, 1 x 6

Seated abductions 4 sets of 20 leaning forward, 20 straight, 20 leaning back

Stretching

pemtca

04/11/2015 Month 5 Week 3 Conditioning

4 rounds of
Single leg glute bridge x 15 e/s
Hip hinge with posterior pelvic tilt x 20
Donkey kick into fire hydrant x 12 e/s
Plank with hip extension into side abduction x 12 e/s

then
Barbell complex (20kg bar)
Front squat/overhead press/bent-over row/romanian deadlift x 8 reps, then 7/6/5/4/3/2/1

5 mins on the bike

Stretching

pemtca

05/11/2015 Month 5 Week 3 Workout D

Circuit, repeated 4 times, no rest
1a Stability ball leg curl x 10, hip raise x 10
1b Stability ball toe taps 1 x 10 e/s
1c Band leg abduction 1 x 10 e/s
1d Band low single-arm row 1 x 10 e/s

10 mins incline walking on treadmill

Loads of stretching

pemtca

Forgot to put in Friday's : 6/11/2015 Month 5 Week 3 Workout C

Warmup & mobility 10 mins

BB Hip Thrust warmup 54kg x 10, 64kg x 8, 74kg x 6
Superset:
Barbell Hip Thrust 84kg 3 x 8
One-arm dumbbell press 15kg 2 x 7

Squat warmup 20kg x 10, 30kg x 8, 40kg x 8
Superset:
Squat 52.5kg 3 x 8
One-arm row 17.5kg 2 x 8

Superset:
American Deadlift 52.5kg 2 x 8, 55kg 1 x 8
Seated band abduction 3 x 30

Stretching

9/11/2015 Month 5 Week 4 Workout A

Warmup & mobility 10 mins

Goblet squat 3 x 15 @ 20kg

Glute Bridge warmup: 1x8 @ 54kg, 1 x 6 @ 64kg, 1 x 4 @ 69kg
Glute Bridge: 2 x 8 @ 79.5kg, 1 x 20 @ 69.5kg

Pull-up 2 x 4 assisted (36kg on machine)

Superset:
Wide stance good mornings 3 x 8 @ 37.5kg
X band backward monster walks 3 x 28 steps

Superset:
Dumbbell Bench Press 2 x 5 @ 2 x 15kg db.
Side plank with clam 2 x 15 e/s

Stretching

pemtca

10/11/2015 Month 5 Week 4 Workout B

Warmup & Mobility 10 mins

Superset:
Single Leg Hip Thrust, pause rep 3 x 10 e/s @ 8kg
Double Standing hip abduction 3 x 12 e/s

Pendlay Row 3 x 6 @ 37.5kg

Romanian Deadlift with abduction 2 x 10 e/s @ 40kg

Military Press 1 x 7/7/6 @ 22.5kg

Hanging Frog Raise into knee raise with rotation 1 x 10, 1 x 7, 1 x 3

Leg Press 1 x 8 with 50, 1 x 8 with 60, 1 x 8 with 70 & 1 x 8 with 90 on

Stretching & foam rolling

pemtca

11/11/2015 Month 5 Week 4 Conditioning

4 rounds of
Single leg glute bridge x 15 e/s
Hip hinge with posterior pelvic tilt x 20
Donkey kick into fire hydrant x 12 e/s
Plank with hip extension into side abduction x 12 e/s

then
Barbell complex (20kg bar)
Front squat/overhead press/bent-over row/romanian deadlift x 8 reps, then 7/6/5/4/3/2/1

Stretching

pemtca

12/11/2015 Month 5 Week 4 Workout D

Circuit, repeated 4 times, no rest
1a Stability ball leg curl x 10, hip raise x 10
1b Stability ball toe taps 1 x 10 e/s
1c Band leg abduction 1 x 10 e/s
1d Band low single-arm row 1 x 10 e/s

Glute Finisher
Banded Glute Bridge, frog position 2 x 20
Glute Bridge, frog position, 8kg db 2 x 20
Banded Glute Bridge 2 x 20
Abductions in Glute Bridge position 2 x 20

Loads of stretching

pemtca

13/11/2015 Month 5 Week 4 Workout C

Warmup & mobility 10 mins

BB Hip Thrust warmup 54kg x 8, 64kg x 6, 74kg x 4
Superset:
Barbell Hip Thrust 86.5kg 3 x 8
One-arm dumbbell press 15kg 2 x 8

Squat warmup 20kg x 10, 30kg x 8, 40kg x 6
Superset:
Squat 55kg 3 x 8
One-arm row 20kg 3 x 8 (was supposed to be 2 sets but threw in an extra one by mistake )

Superset:
American Deadlift 57.5kg 3 x 8
Seated band abduction 2 x 30

Stretching

pemtca

16/11/2015 Month 6 Week 1 (Deload week) Workout A

Warmup & mobility 10 mins

Hip Thrust 1 x 50 @ 20kg

Superset:

Side step-up into crossover lunge 5kg 3 x 8 e/s
Dumbbell high row 3 x 8 @ 2 x 7.5kg

Zercher Good Morning 3 x 6 @ 20kg

Superset:

Push-up into side plank 3 x 5 e/s
Double quadrupled hip abduction 3 x 10 e/s

Loads of stretching & foam rolling

pemtca

17/11/2015 Month 6 Week 1 Workout B

Warmup & Mobility 10 mins

1. Reverse lunge 2 x 7.5kg db 2 x 8 e/s

2. Stiff Leg Deadlift 3 x 12 @ 30kg

3. 1.5 rep Hip Thrust 2 x 10 @ 44kg

4. Inverted Row 3 x 8

5. Push-ups AMRAP in one minute - 19 reps

6a Band hip raise into march 2 x 10 e/s
6b Sliding Bear Crunch 2 x 15

Stretching & foam rolling

pemtca

18/11/2015 Month 6 Week 1
Just some light cardio today - 10 mins each on elliptical, bike & treadmill (incline walking)
Loads of stretching

pemtca

19/11/2015 Month 6 Week 1 Workout C

Warmup & mobility 10 mins

1. Front Box Squat 1 x 10 @ 20kg warmup, 3 x 6 @ 25kg

2. Isometric chin-up hold 3 x 10 seconds

3a. Landmine single-leg Romanian deadlift 2 x 8 e/s @ 14kg
3b. Sumo Band 4 step 2 x 10

4. Dumbbell one-arm floor press, extended range 3 x 6 @ 7.5kg

5. Reverse Hyper Frog Kick 2 x 15

Stretching & foam rolling

pemtca

20/11/2015 Month 6 Week 1 Workout D

Warmup & mobility 10 mins

1. Bulgarian Split Squat, RDL combo 3 x 6 e/s @ 2 x 7.5kg db

2. Lat Pulldown 3 x 10 @ 25

3. Barbell Glute Bridge 1 x 5 @ 44kg, 1 x 3 @ 49kg, 1 x 1 @ 54kg

4. Half-kneeling one-arm shoulder press 3 x 8 @ 5kg

5a. Pallof press squat 3 x 10
5b. Side-lying clamshell with band 2 x 12 e/s

Stretching & foam rolling

pemtca

23/11/2015 Month 6 Week 2 Workout A

Warmup & mobility 10 mins

Hip Thrust 1 x 50 @ 24kg (had to rest after 30, & again after 40)

Superset:

Side step-up into crossover lunge 10kg 3 x 8 e/s
Dumbbell high row 3 x 8 @ 2 x 8kg

Zercher Good Morning 3 x 6 @ 22.5/25/25kg

Superset:

Push-up into side plank 3 x 5 e/s
Double quadrupled hip abduction 3 x 10 e/s

Leg press - added 90kg to rack 3 x 8

Loads of stretching & foam rolling

coffee_cake

It's like a list of "things i never heard of"

pemtca

bluewolf wrote: »

It's like a list of "things i never heard of"

Haha I know That's the thing I love about this program though - it's never boring!

ninamc

I could never in a million years follow a program like this. I have to be physically shown a hundred times how to do something. And even then I probably still have a blank look on my face. BUT in my former life, I was an IT trainer and I could break things down completely in order to teach. But my brain doesn't work the other way around for some reason

Alf Veedersane

ninamc wrote: »

BUT in my former life, I was an IT trainer and I could break things down completely in order to teach.

Binary, innit.

Is there a problem?

Yes: turn off computer. Turn it on again.

No: Go away

pemtca

25/11/2015 Month 6 Week 2 Workout B (not enough sleep last night so tired & cranky this morning - not one of my best)

Warmup & mobility 10 mins

1. Reverse lunge 2 x 10kg db 2 x 12 e/s

2. Stiff Leg Deadlift 3 x 12 @ 40kg

3. 1.5 rep Hip Thrust 2 x 10 @ 49kg

4. Inverted Row 3 x 8

5. Push-ups AMRAP in one minute - 20 reps

6a Band hip raise into march 2 x 10 e/s
6b Ab wheel rollout 2 x 15

Stretching & foam rolling

pemtca

26/11/2015 Month 6 Week 2 Workout C

Warmup & mobility 10 mins

1. Front Box Squat 2 x 10 @ 20kg warmup, 3 x 6 @ 40kg

2. Isometric chin-up hold 3 x 30/20/20 seconds

3a. Landmine single-leg Romanian deadlift 2 x 8 e/s @ 30kg
3b. Sumo Band 4 step 2 x 10 (medium band)

4. Dumbbell one-arm floor press, extended range 3 x 6 @ 8/9/9kg

5. Reverse Hyper Frog Kick 2 x 20

Glute burnout: 3 rounds of
Glute bridge with band x 20, abduction at top x 20
Seated band abduction 20 upright, 20 leaning back, 20 leaning forward
Glutes on fire :eek:

Stretching & foam rolling

pemtca

27/11/2015 Month 6 Week 2 Workout D

Warmup & mobility 10 mins

1. Bulgarian Split Squat, RDL combo 3 x 8 e/s @ 2 x 10kg db

2. Lat Pulldown 1 x 12 @ 35, 1 x 10 @ 40, 1 x 8 @ 40

3. Barbell Glute Bridge warmup 1 x 10 @ 44kg, 1 x 8 @ 54kg, 1 x 6 @ 64kg 1 x 4 @ 74kg then
1 x 5 @ 81.5kg, 1 x 3 @ 84kg, 1 x 1 @ 86.5kg

4. Half-kneeling one-arm shoulder press 3 x 10 @ 6kg

5a. Pallof press squat 3 x 10
5b. Side-lying clamshell with band 2 x 15 e/s

Barbell complex (20kg) Front squat, overhead press, bent-over row, romanian deadlift x 8 reps, then 7/6/5/4/3/2/1, 30 secs rest after 8/7/6, 20 secs rest after 5/4, 10 secs rest after 3, then 2 & 1 consecutively.

Stretching & foam rolling

ninamc

pemtca wrote: »

27/11/2015 Month 6 Week 2 Workout D

Warmup & mobility 10 mins

3. Barbell Glute Bridge warmup 1 x 10 @ 44kg, 1 x 8 @ 54kg, 1 x 6 @ 64kg 1 x 4 @ 74kg then
1 x 5 @ 81.5kg, 1 x 3 @ 84kg, 1 x 1 @ 86.5kg

Stretching & foam rolling

:eek::eek: