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Strong Curves Log

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    #542
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    8/08/2016 Month 14 Week 4 Workout A

    Squat warmup 3 x 10 bw, 1 x 10 @ 20kg, 1 x 8 @ 30kg, 1 x 6 @ 40kg, 1 x 5 @ 50kg, 1 x 4 @ 55kg, 1 x 2 @ 60kg, 1 x 1 @ 65kg
    then 3 x 3 @ 70kg

    Bench warmup: 1 x 10 @ 20kg, 1 x 8 @ 25kg, 1 x 6 @ 30kg, 1 x 4 @ 35kg
    then 3 x 2 @ 42.5kg, 1 x 3 @ 40kg, 1 x 5 @ 35kg 1 x 6 @ 30kg, 1 x 8 @ 25kg 1 x 10 @ 20kg

    Deadlift warmup 1 x 3 @ 60kg, 1 x 3 @ 70kg, 1 x 2 @ 75kg, 1 x 1 @ 80kg, then 3 x 3 @ 90kg

    Military Press 3 x 8/8/6 @ 22.5kg

    Bent-over Row 3 x 8 @ 35kg

    Stretching


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    #543
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    09/08/2016 Month 14 Week 4 Workout B

    Warmup & mobility 10 mins

    Hip thrust warmups 1 x 10 @ 60kg, 1 x 8 @ 70kg, 1 x 6 @ 80kg, 1 x 4 @ 90kg
    Working sets: 3 x 10 @ 105kg
    American Deadlift 3 x 10 @ 55kg
    Goblet Squat 3 x 10 @ 25kg
    Push-up 2 x 12
    Pull-up 1 x 10, 1 x 7 (banded)
    Band seated abduction 3 x 20 upright, leaning forward & leaning backward
    RKC Plank 2 x 20secs

    Some glute accessory work (band kickbacks 2 x 15 e/s, band frog pumps 1 x 30, abduction in frog position 1 x 30, band glute bridge 1 x 30, band abduction 1 x 30, band squat walk 2 x 10 e/s)

    Bike 90 secs on/90 secs off x 6

    Stretching


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    #544
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    10/08/2016 Month 14 Week 4 Workout C

    Warmup & mobility 10 mins

    Goblet squat 3 x 20 @ 17.5kg
    Kettlebell swing 3 x 20 @ 16kg
    X--‐‑band walk 2 x 20
    Db military press 2 x 20 @ 2 x 5kg db
    Band-assisted chins 2 x 10 (green band)
    Lateral raise 2 x 12 @ 2 x 6kg db

    3 x 10 cleans @ 20kg

    30 mins on bike, including some mad fitness program with loads of hill climbs

    Stretching & foam rolling


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    #545
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    12/08/2016 Month 14 Week 4 Workout D

    Warmup & mobility 10 mins

    Bulgarian split squat 3 x 10 @ 2 x 12.5kg db
    Single leg RDL 3 x 10 e/s @ 27.5kg
    Single leg hip thrust 3 x 10 @ 9kg db
    Single arm db bench press 2 x 10 @ 12.5kg, 2 x 5 @ 15kg
    One arm row 2 x 20 @ 10kg
    Side plank 2 x 40 sec e/s

    Stretching & foam rolling


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    #546
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    15/08/2016 Month 14 Bonus week workout A

    Adding an extra week into this month as I'm on holidays next week & don't want to start a new month until I come back. To change things up I'm putting similar exercises together in one workout, so today was squats:

    Squat warmup:
    BW 1 x 20
    Goblet 1 x 10 @ 5kg, 1 x 8 @ 7kg 1 x 6 @ 9kg
    Barbell 1 x 10 @ 20kg, 1 x 8 @ 30kg, 1 x 6 @ 40kg, 1 x 4 @ 50kg, 1 x 3 @ 60kg, 1 x 2 @ 65kg, then
    3 x 3 @ 70kg

    Goblet 3 x 10 @ 22.5kg, 3 x 20 @ 17.5kg

    Bulgarian Split Squat 3 x 10 e/s @ 2 x 12.5kg

    Leg Press 1 x 10 @ 70kg, 1 x 8 @ 80kg, 1 x 6 @ 90kg, 1 x 3 @ 100kg, 2 x 3 @ 110kg

    Glute press-down on chin-up machine 3 x 8 e/s @ 56kg

    Glute bridge with band x 100 (with breaks)

    Stretching & foam rolling


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    #547
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    16/08/16 Month 14 Bonus week Workout B

    Bench warmup: 1 x 10 @ 20kg, 1 x 8 @ 25kg, 1 x 6 @ 30kg, 1 x 4 @ 35kg
    then 3 x 2 @ 42.5kg, 1 x 3 @ 40kg
    Military Press 3 x 8 @ 20kg
    Bent-over Row 3 x 8 @ 35kg
    Push-up 2 x 12
    Pull-up 4 x 5 (banded)
    Db military press 2 x 20 @ 2 x 4kg db
    Lateral raise 2 x 12 @ 2 x 5kg db
    Single arm db bench press 2 x 10 @ 12.5kg
    One arm row 2 x 20 @ 10kg

    Stretching & foam rolling


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    #548
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    17/08/16 Month 14 Bonus week - conditioning

    20 min speed program on bike
    5 x 5 cleans @ 20kg
    Short band glute circuit

    Stretching & foam rolling


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    #549
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    18/08/2016 Month 14 Bonus Workout C

    Deadlift warmup 1 x 10 @ 30kg 1 x 8 @ 40kg 1 x 6 @ 50kg 1 x 4 @ 60kg, 1 x 2 @ 70kg, 1 x 1 @ 80kg, then 3 x 3 @ 90kg
    American Deadlift 3 x 10 @ 55kg
    Kettlebell swing 3 x 20 @ 16kg
    Single leg RDL 3 x 10 e/s @ 27.5kg
    Band-assisted chins 2 x 10 (green band)

    10 min fitness program on bike

    Stretching & foam rolling


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    #550
    gymfreak
    Registered Users Posts: 2,793 ✭✭✭gymfreak


    pemtca wrote: »
    17/08/16 Month 14 Bonus week - conditioning

    20 min speed program on bike
    5 x 5 cleans @ 20kg
    Short band glute circuit

    Stretching & foam rolling

    Switching to the dark side??:eek::eek::pac:


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    #551
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    gymfreak wrote: »
    Switching to the dark side??:eek::eek::pac:
    Tempted! :D


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    #552
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    19/08/2016 Month 14 Bonus workout D

    Glute activation - kickbacks 2 x 20 e/s, kneeling leg raises 2 x 20 e/s
    Band seated abduction 2 x 20
    X band walk 2 x 20 e/s

    Hip thrust: 1 x 10 @ 60kg, 1 x 8 @ 70kg, 1 x 6 @ 80kg, 1 x 4 @ 90kg, 3 x 10 @ 105kg

    Single leg hip thrust: 3 x 10 e/s @ 10kg

    Double banded hip thrust with abduction 3 x 20

    Banded frog pump with abduction 3 x 20

    Banded glute bridge with abduction 3 x 20

    5 mins on abductor machine 30 secs on/30 secs off
    5 mins on adductor machine 30 secs on/30 secs off

    10 mins on treadmill highest incline

    Stretching & foam rolling


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    #553
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    22/08/2016

    Warmup & mobility 10 mins

    Deadlifts 5 x 8 @ 60kg
    Squats 5 x 8 @ 40kg
    Leg Press 3 x 5 @ 90kg
    Glute pushdown on chin-up machine 3 x 6 e/s @ 59kg
    Hanging knee raises 5 x 8
    Some ab stuff
    Stretching


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    #554
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    Back in the gym today after a lovely week off strolling around Rome. Only have three days in the gym this week so doing 4 workouts in 3
    Month 15 Week 1 (Deload week) Workout A & part of B

    Warmup & mobility 10 mins

    American hip thrusts 2 x 15 @ 60kg
    Pushups 2 x 8
    Goblet Squat 2 x 15 @ 12.5kg
    Inverted Row 2 x 8
    Back Extension 2 x 20 @ 6kg
    Single leg hip thrust 3 sec pause 2 x 8 e/s
    Superset: Band Pallof Press 2 x 10 e/s
    Sumo band walk 2 x 20 e/s

    Stretching


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    #555
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    1/9/16 Month 15 Week 1 (Deload Week) Workout C & part of B

    Warmup & mobility 10 mins

    Front Squat 2 x 5 @ 30kg

    Incline Bench 2 x 5 @ 20kg

    Glute Bridge 2 x 5 @ 80kg, 1 x 15 @ 60kg

    T-Bar Row 2 x 8 @ 2.5kg

    Superset: RKC Plank 2 x 30 secs, Monster band backward walk 2 x 20

    DB Reverse Lunge 2 x 10 e/s @ 2 x 10kg

    Superset: RKC Plank 3 x 15 secs, KB Swing 3 x 15 @ 16kg

    Stretching


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    #556
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    2/9/16 Month 15 Week 1 (Deload week) Workout D

    Warmup & mobility 10 mins

    Sumo Deadlift 3 x 5 @ 60kg

    Chin up (purple band) 10 x 1

    Zercher Step-up 2 x 8 e/s @ 14kg

    Seated DB Military Press 3 x 5 @ 2 x 5kg db

    Superset: Straight leg situp 2 x 15, Band seated abduction, 3 sec pause 3 x 15

    Stretching


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    #557
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    5/9/16 Month 15 Week 2 Workout A

    Warmup & mobility 10 mins

    American hip thrusts 2 x 15 @ 80kg
    Pushups 2 x 8
    Goblet Squat 2 x 15 @ 17.5kg
    Inverted Row 2 x 12
    Back Extension 2 x 20 @ 7kg
    Machine Abduction 3 x 12 @ 70
    Machine Adduction 3 x 12 @ 70

    Stretching


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    #558
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    6/9/16 Month 15 Week 2 Workout B

    Warmup & mobility 10 mins

    Single leg hip thrust 3 sec pause 2 x 8 e/s @ 10kg

    DB Reverse Lunge 2 x 10 e/s @ 2 x 15kg

    Superset: RKC Plank 3 x 15 secs, KB Swing 3 x 15 @ 16kg

    Superset: Band Pallof Press 2 x 10 e/s, Sumo band walk 2 x 20 e/s

    Seated band abductions 3 x 20 upright, leaning forward, leaning back

    Stretching


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    #559
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    7/9/16 Month 15 Week 2 Conditioning

    Barbell complex @ 20kg
    Front Squat x 8
    Push-Press x 8
    RDL x 8
    BO Row x 8
    4 rounds with 30 secs rest between rounds

    Lunge/squat/lunge/squat @ 20kg x 5 e/s - 3 rounds

    3 rounds of
    Feet elevated glute bridge x 20
    Back extension x 20

    Stretching


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    #560
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    8/9/16 Month 15 Week 2 Workout C

    Warmup & mobility 10 mins

    Front Squat warmup 1 x 8 @ 20kg, 1 x 6 @ 25kg, 1 x 4 @ 30kg, 1 x 3 @ 35kg, 1 x 2 @ 40kg
    Working sets: 3 x 5 @ 45kg

    Incline Bench warmup 1 x 8 @ 20kg, 1 x 6 @ 25kg
    Working sets 3 x 5 @ 30kg

    Glute Bridge warmup 1 x 10 @ 60kg, 1 x 8 @ 70kg, 1 x 6 @ 80kg, 1 x 4 @ 90kg, 1 x 4 @ 100kg
    Working sets 2 x 5 @ 110kg, 1 x 15 @ 70kg

    T-Bar Row 2 x 10 @ 6.5kg

    Superset: RKC Plank 2 x 35 secs, Monster band backward walk 2 x 20

    Stretching


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    #561
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    9/9/16 Month 15 Week 2 Workout D

    Warmup & mobility 10 mins

    Sumo Deadlift warmup 1 x 5 @ 60kg, 1 x 4 @ 70kg, 1 x 3 @ 75kg
    Working sets 3 x 5 @ 80kg

    Chin up (purple band) 10 x 1

    Zercher Step-up 2 x 8 e/s @ 20kg

    Seated DB Military Press 3 x 5 @ 2 x 8kg db

    Superset: Straight leg situp 2 x 15, Band seated abduction, 3 sec pause 3 x 15

    Banded frog pumps 3 x 30

    Stretching


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    #562
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    12/09/2016 Month 15 Week 3 Workout A

    Warmup & mobility 10 mins

    American hip thrusts warmup 1 x 10 @ 60kg, 1 x 8 @ 70kg, 1 x 6 @ 75kg
    Working Sets 2 x 15 @ 85kg
    Pushups 2 x 12
    Goblet Squat 2 x 15 @ 20kg
    Inverted Row 2 x 12
    Back Extension 2 x 20 @ 8kg
    Machine Abduction 3 x 12 @ 70
    Machine Adduction 3 x 12 @ 70

    Stretching


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    #563
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    13/09/2016 Month 15 Week 3 Workout B

    Warmup & mobility 10 mins

    Single leg hip thrust 3 sec pause 2 x 8 e/s @ 12.5kg

    DB Reverse Lunge 2 x 10 e/s @ 2 x 17.5kg

    Superset: RKC Plank 3 x 15 secs, KB Swing 3 x 15 @ 16kg

    Superset: Band Pallof Press 2 x 10 e/s, Sumo band walk 2 x 20 e/s

    Band glute bridge feet elevated 2 x 20
    Band glute bridge feet elevated frog position 2 x 20
    Side-lying clam 1 x 30 e/s
    Side-lying leg raise 1 x 30 e/s

    Stretching


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    #564
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    14/09/2016 Month 15 Week 3 Conditioning

    Circuit with mini barbell (15kg I think) done 5 times, one minute rest between sets
    Standing curls: 10 reps
    Strict press (shoulder press): 10 reps
    Front squats: 15 reps
    Roll onto your back and extend your arms above your chest, legs straight and bring toes to bar 15 reps
    Close grip-chest press: 10 reps

    10mins of intervals on bike, 30 secs sprint, 30 secs recovery x 10

    Stretching & foam rolling


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    #565
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    15/09/2016 Month 15 Week 3 Workout C

    Warmup & mobility 10 mins

    Front Squat warmup 2 x 10 @ 20kg, 1 x 8 @ 25kg, 1 x 6 @ 30kg, 1 x 4 @ 35kg, 1 x 3 @ 40kg
    Working sets: 3 x 5 @ 47.5kg

    Incline Bench warmup 1 x 8 @ 20kg, 1 x 6 @ 25kg
    Working sets 3 x 5 @ 32.5kg

    Glute Bridge warmup 1 x 10 @ 60kg, 1 x 8 @ 70kg, 1 x 6 @ 80kg, 1 x 4 @ 90kg, 1 x 3 @ 100kg
    Working sets 2 x 5 @ 115kg, 1 x 15 @ 75kg

    T-Bar Row 2 x 10 @ 7.5kg

    Superset: RKC Plank 2 x 35 secs, Monster band backward walk 2 x 20

    Stretching


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    #566
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    16/09/2016 Month 15 Week 3 Workout D

    Warmup & mobility 10 mins

    Sumo Deadlift warmup 2 x 5 @ 60kg, 1 x 4 @ 65kg, 1 x 3 @ 70kg, 1 x 2 @ 75kg
    Working sets 3 x 5 @ 82.5kg

    Chin up (purple band) 10 x 1

    Zercher Step-up 2 x 8 e/s @ 20kg

    Seated DB Military Press 3 x 5 @ 2 x 9kg db

    Superset: Straight leg situp 2 x 15, Band seated abduction, 3 sec pause 3 x 15

    Banded glute bridge feet elevated 1 x 50
    frog pumps 1 x 40

    Stretching


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    #567
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    19/09/2016 Month 15 Week 4 Workout A

    Warmup & mobility 10 mins

    American hip thrusts warmup 1 x 10 @ 60kg, 1 x 8 @ 70kg, 1 x 6 @ 80kg
    Working Sets 2 x 15 @ 90kg
    Pushups 2 x 12
    Goblet Squat 2 x 15 @ 20kg
    Inverted Row 2 x 12
    Back Extension 2 x 20 @ 9kg

    Stretching & foam rolling


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    #568
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    20/09/2016 Month 15 Week 4 Workout C

    Warmup & mobility 10 mins

    Front Squat warmup 1 x 10 @ 20kg, 1 x 8 @ 25kg, 1 x 6 @ 30kg, 1 x 4 @ 35kg, 1 x 3 @ 40kg
    Working sets: 3 x 5 @ 50kg

    Incline Bench warmup 1 x 8 @ 20kg, 1 x 6 @ 25kg, 1 x 4 @ 30kg
    Working sets 3 x 3 @ 35kg

    Glute Bridge warmup 1 x 5 @ 70kg, 1 x 5 @ 80kg, 1 x 5 @ 90kg, 1 x 5 @ 100kg
    Working sets 2 x 5 @ 120kg, 1 x 15 @ 80kg

    T-Bar Row 2 x 10 @ 8.75kg

    Superset: RKC Plank 2 x 40 secs, Monster band backward walk 2 x 20

    Stretching


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    #569
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    21/09/2016 Month 15 Week 4 Workout B

    Warmup & mobility 10 mins

    Single leg hip thrust 3 sec pause 2 x 8 e/s @ 12.5kg

    DB Reverse Lunge 2 x 10 e/s @ 2 x 17.5kg

    Superset: RKC Plank 3 x 15 secs, KB Swing 3 x 15 @ 16kg

    Superset: Band Pallof Press 2 x 10 e/s, Sumo band walk 2 x 20 e/s

    Band glute bridge feet elevated 5 x 20

    Stretching & foam rolling


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    #570
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    23/09/2016 Month 15 Week 4 Workout D

    Warmup & mobility 10 mins

    Sumo Deadlift warmup 1 x 5 @ 60kg, 1 x 3 @ 70kg, 1 x 2 @ 80kg
    Working sets 3 x 5 @ 85kg

    Chin up (purple band) 10 x 1

    Zercher Step-up 2 x 8 e/s @ 22.5kg

    Seated DB Military Press 3 x 5 @ 2 x 10kg db

    Superset: Straight leg situp 2 x 15 with 5kg db, Band seated abduction, 3 sec pause 3 x 15

    Banded glute bridge feet 5 x 20

    Stretching


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    #571
    j@utis
    Registered Users Posts: 3,064 ✭✭✭j@utis


    Hi again,
    I'm on week 5/12 of GG workouts and there's straight leg sit-ups in wkt C. I'm not doing them because I don't see the point of exercising the hip flexors and putting my back at risk. Maybe I'm wrong... Do you think they're useful for something?


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