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Strong Curves Log

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    #602
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    31/10/2016 Month 17 Week 1 (Deload week) Workout C

    Warmup & mobility 10 mins

    Superset:
    Seated band abduction 2 x 20
    Monster band walk 2 x 20 steps e/s

    Superset:
    Hip Thrust 3 x 10
    Hollow body hold 3 x 20 seconds

    Superset:
    Push-press 2 x 6 @ 20kg
    Seated row 2 x 10 @ 25 on cable machine

    Stretching


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    #603
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    01/11/2016 Month 17 Week 1 (Deload week) Workout D

    Warmup & mobility 10 mins

    Superset:
    RKC Plank 3 x 20 secs
    KB Swing 3 x 20 @ 12kg

    Superset:
    Curtsy Lunge 2 x 20 e/s
    Glute March 2 x 20 e/s

    Superset:
    One arm DB Bench Press 2 x 10 e/s @ 7.5kg
    One arm Row 2 x 10 e/s @ 10kg

    Glute & ab circuit finisher
    Seated band abduction 3 x 20 upright, 20 leaning forward, 20 leaning back
    Overhead carry 3 x 30 steps with 20kg plate
    Hanging leg raises 3 x 10
    Band glute bridge with abductions 3 x 20
    Band clamshell 3 x 10 e/s
    Adductor machine 3 x 20
    Abductor machine 3 x 20

    Stretching


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    #604
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    02/11/2016 Month 17 Week 1 Conditioning

    AMRAP in 20 mins (I only got 3...) of:

    Banded lunges x 12 e/s
    Side-to-side step jumps x 30 seconds
    Bicep curl x 12
    Side-to-side step jumps x 30 seconds
    Band pallof squat x 12 e/s
    Side-to-side step jumps x 30 seconds
    Overhead press x 12
    Side-to-side step jumps x 30 seconds

    10 minutes fitness program on the bike

    Stretching


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    #605
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    03/11/2016 Month 17 Week 2 Workout A

    Warmup & mobility 10 mins

    Sumo Deadlift warmup 1 x 4 @ 60kg, 1 x 3 @ 70kg, 1 x 3 @ 75kg
    Working sets: 1 x 5 @ 77.5kg, 1 x 5 @ 80kg, 1 x 5 @ 82.5kg

    1.5 Hip Thrust warmup 1 x 5 @ 60kg, 1 x 5 @ 70kg
    Working sets 3 x 5 @ 90kg

    Goblet Bulgarian Split Squat 3 x 5 e/s @ 15kg

    Band assisted chin-up 3 x 8

    Narrow Push-Up (from box) 3 x 10

    Band Pallof Squat press 3 x 10 e/s

    Stretching


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    #606
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    04/11/2016 Month 17 Week 2 Workout B

    Back Squat warmup 3 x 10 BW, 1 x 10 @ 20kg, 1 x 8 @ 30kg, 1 x 6 @ 40kg, 1 x 4 @ 50kg, 1 x 2 @ 60kg
    Superset:
    Back Squat 3 x 5 @ 65kg
    Band clamshell with 3 sec pause 3 x 12 e/s

    Superset:
    American Deadlift 3 x 6 @ 55kg
    X Band Monster backward walk 3 x 24 steps

    Superset:
    Reverse lunge goblet hold 3 x 6 e/s @ 15kg
    Feet elevated plank 3 x 60secs

    8 rounds of tabata on bike - 20secs work/10secs rest

    Stretching


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    #607
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    7/11/2016 Month 17 Week 2 Workout C

    Warmup & mobility 10 mins

    Superset:
    Seated band abduction 2 x 20
    Monster band walk 2 x 20 steps e/s

    Superset:
    Hip Thrust 3 x 10 @ 100kg
    Hollow body hold 3 x 20 seconds

    Superset:
    Push-press 2 x 6 @ 35kg
    Seated row 2 x 10 @ 40 on cable machine

    Stretching


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    #608
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    8/11/2016 Month 17 Week 2 Workout D

    Superset:
    RKC Plank 3 x 20 secs
    KB Swing 3 x 20 @ 20kg

    Superset:
    Curtsy Lunge 2 x 20 e/s @ 2 x 5kg db
    Glute March 2 x 20 e/s

    Superset:
    One arm DB Bench Press 2 x 10 e/s @ 10kg
    One arm Row 2 x 10 e/s @ 16kg

    Stretching


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    #609
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    10/11/2016 Month 17 Week 3 Workout A

    Warmup & mobility 10 mins

    Sumo Deadlift warmup 1 x 4 @ 60kg, 1 x 3 @ 70kg, 1 x 3 @ 75kg
    Working sets: 1 x 5 @ 80kg, 1 x 5 @ 82.5kg, 1 x 5 @ 85kg

    1.5 Hip Thrust warmup 1 x 5 @ 60kg, 1 x 5 @ 70kg, 1 x 5 @ 80kg
    Working sets 3 x 5 @ 92.5kg

    Goblet Bulgarian Split Squat 3 x 5 e/s @ 17.5kg

    Band assisted chin-up 3 x 8

    Narrow Push-Up (from box) 3 x 10

    Band Pallof Squat press 3 x 10 e/s

    Stretching


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    #610
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    11/11/2016 Month 17 Week 3 Workout B

    Back Squat warmup 3 x 10 BW, 1 x 10 @ 20kg, 1 x 8 @ 30kg, 1 x 6 @ 40kg, 1 x 4 @ 50kg, 1 x 2 @ 60kg
    Superset:
    Back Squat 3 x 5 @ 67.5kg
    Band clamshell with 3 sec pause 3 x 12 e/s

    Superset:
    American Deadlift 3 x 6 @ 57.5kg
    X Band Monster backward walk 3 x 24 steps

    Superset:
    Reverse lunge goblet hold 3 x 6 e/s @ 17.5kg
    Feet elevated plank 3 x 60secs

    Stretching


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    #611
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    14/11/2016 Month 17 Week 3 Workout C

    Warmup & mobility 10 mins

    Superset:
    Seated band abduction 2 x 20
    Monster band walk 2 x 20 steps e/s

    Hip-thrust warmup 1 x 10 @ 60kg, 1 x 8 @ 70kg, 1 x 6 @ 80kg, 1 x 4 @ 90kg
    Superset:
    Hip Thrust 3 x 10 @ 102.5kg
    Hollow body hold 3 x 25 seconds

    Superset:
    Push-press 1 x 4 @ 37.5kg, 2 x 2 @ 37.5kg, 1 x 5 @ 35kg
    Seated row 2 x 10 @ 45 on cable machine

    Stretching


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    #612
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    15/11/2016 Month 17 Week 3 Workout D

    Superset:
    RKC Plank 3 x 20 secs
    KB Swing 3 x 20 @ 20kg

    Superset:
    Curtsy Lunge 2 x 20 e/s @ 15kg
    Glute March 2 x 20 e/s

    Superset:
    One arm DB Bench Press 2 x 10 e/s @ 12.5kg
    One arm Row 2 x 10 e/s @ 17.5kg

    15min fitness program on bike

    Stretching


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    #613
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    16/11/2016 Month 17 Week 4 Conditioning

    4 rounds of
    Goblet squat x 12 @ 10kg
    Up up down down on step x 30
    Banded clamshell x 12 e/s
    Up up down down on step x 30
    RDL x 12 e/s @ 2 x 10kg db
    Up up down down on step x 30
    Band squat walk x 12 e/s

    Stretching


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    #614
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    17/11/2016 Month 17 Week 4 Workout A

    Warmup & mobility 10 mins

    Sumo Deadlift warmup 1 x 4 @ 60kg, 1 x 3 @ 70kg, 1 x 3 @ 75kg
    Working sets: 1 x 5 @ 82.5kg, 1 x 5 @ 85kg, 1 x 5 @ 87.5kg

    1.5 Hip Thrust warmup 1 x 8 @ 60kg, 1 x 6 @ 70kg, 1 x 4 @ 80kg
    Working sets 3 x 5 @ 95kg/97.5kg/100kg

    Goblet Bulgarian Split Squat 3 x 5 e/s @ 20kg

    Band assisted chin-up 3 x 8

    Narrow Push-Up (from box) 3 x 10

    Band Pallof Squat press 3 x 10 e/s

    Stretching


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    #615
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    18/11/2016 Month 17 Week 4 Workout B

    Back Squat warmup 3 x 10 BW, 1 x 10 @ 20kg, 1 x 8 @ 30kg, 1 x 6 @ 40kg, 1 x 4 @ 50kg, 1 x 2 @ 60kg
    Superset:
    Back Squat 3 x 5 @ 70kg
    Band clamshell with 3 sec pause 3 x 12 e/s

    Superset:
    American Deadlift 3 x 6 @ 60kg
    X Band Monster backward walk 3 x 24 steps

    Superset:
    Reverse lunge goblet hold 3 x 6 e/s @ 20kg
    Feet elevated plank 3 x 60secs

    Stretching


  • Options
    #616
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    21/11/2016 Month 17 Week 4 Workout C

    Warmup & mobility 10 mins

    Superset:
    Seated band abduction 2 x 20
    Monster band walk 2 x 20 steps e/s

    Hip-thrust warmup 1 x 10 @ 60kg, 1 x 8 @ 70kg, 1 x 6 @ 80kg, 1 x 4 @ 90kg 1 x 3 @ 100kg
    Superset:
    Hip Thrust 3 x 10 @ 107.5kg
    Hollow body hold 3 x 20 seconds

    Superset:
    Push-press 4 x 3 @ 37.5kg
    Seated row 2 x 7 @ 50, 2 x 3 @ 44, 1 x 10 @ 40 on cable machine

    Stretching


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    #617
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    22/11/2016 Month 17 Week 4 Workout D

    Superset:
    RKC Plank 3 x 20 secs
    KB Swing 3 x 20 @ 16kg

    Superset:
    Curtsy Lunge 2 x 20 e/s @ 20kg
    Glute March 2 x 20 e/s

    Superset:
    One arm DB Bench Press 2 x 5 e/s @ 15kg, 2 x 5 e/s @ 12.5kg
    One arm Row 2 x 10 e/s @ 20kg

    Some core & bracing work

    Stretching


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    #618
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    23/11/2016 Month 17 Conditioning

    Just a short Core & bracing practice workout


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    #619
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    24/11/2016 Month 18 Week 1 (Deload week)

    Warmup & mobility 10 mins

    Superset: Box Squat 3 x 8 @ 30kg, Db external rotation 3 x 10 e/s @ 2.5kg

    Superset: Deadlift 3 x 8 @ 40kg, DB YTI 3 x 5 each @ 2 x 3kg

    Superset: DB Back Extension 2 x 12 @ 5kg, Weighted deadbug 2 x 12 e/s @ 2.5kg

    Stretching


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    #620
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    25/11/2016 MOnth 18 Week 1 (Deload week) Workout B

    Warmup & mobility 10 mins

    Superset: Bench Press 3 x 8 @ 20kg, Band hip blaster (10 steps e/s, 10 forward, 10 back) 3 x 10

    Superset: B/O Row with pause 3 x 8 @ 20kg, Machine leg curls 3 x 12 @ 35

    Superset: Renegade Row 3 x 8 e/s @ 2 x 6kg db, Band anti-rotation hold 3 x 20 secs

    15 min fitness program on bike

    Stretching


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    #621
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    28/11/2016 Month 18 Week 1 (Deload week) Workout C

    Warmup & mobility 10 mins

    Hip Thrust Pyramid 10 @ 55kg, 8 @ 65kg, 6 @ 75kg, 15 @ 50kg

    Bulgarian Split Squat 3 x 8 e/s @ 2 x 5kg db

    American Deadlift 2 x 15 @ 20kg

    Banded chin-up 3 x 5

    Push-Press 3 x 8 @ 20kg

    Some core & stability work

    Stretching


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    #622
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    29/11/2016 Month 18 Week 1 (Deload Week) Workout D

    Warmup & mobility 10 mins

    RKC Plank 2 x 20 secs

    Glute Bridge 2 x 20 @ 44kg

    Braced Single-Leg RDL 2 x 10 e/s @ 7.5kg

    Goblet Squat 2 x 10 @ 15kg

    Standing band hip abduction 2 x 10 e/s

    Some core & stability work

    Stretching


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    #623
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    30/11/2016 Month 18 Week 1
    Not doing conditioning for the moment - concentrating on a core stability program which I'm not going to type out cos there's a lot of exercises...
    Then 10 min fitness program on the bike


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    #624
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    back after a bit of an enforced absence last week
    5/12/16 Month 18 Week 2 Workout A

    Warmup & mobility 10 mins

    Superset: Box Squat 3 x 8 @ 55kg, Db external rotation 3 x 10 e/s @ 3kg

    Superset: Deadlift 3 x 8 @ 60kg, DB YTI 3 x 5 each @ 2 x 3kg

    Superset: DB Back Extension 2 x 12 @ 10kg, Weighted deadbug 2 x 12 e/s @ 5kg

    some core stuff

    Stretching


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    #625
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    6/12/16 Month 18 Week 2 Workout B

    Warmup & mobility 10 mins

    Superset: Bench Press 3 x 8 @ 30kg, Band hip blaster (10 steps e/s, 10 forward, 10 back) 3 x 10

    Superset: B/O Row with pause 3 x 8 @ 30kg, Machine leg curls 3 x 12 @ 55

    Superset: Renegade Row 3 x 8 e/s @ 2 x 10kg db, Band anti-rotation hold 3 x 20 secs

    some core work

    Stretching


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    #626
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    7/12/2016 Month 18 Week 2

    Glute & core bracing & stability work
    15 min fitness program on bike


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    #627
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    8/12/16 Month 18 Week 2 Workout C

    Warmup & mobility 10 mins

    Hip Thrust Pyramid 10 @ 100kg, 8 @ 105kg, 6 @ 110kg, 15 @ 90kg

    Bulgarian Split Squat 3 x 8 e/s @ 2 x 10kg db

    American Deadlift 2 x 15 @ 30kg

    Banded chin-up 3 x 5 (purple band)

    Push-Press 3 x 8 @ 30kg

    Some core & stability work

    Stretching


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    #628
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    09/12/2016 Month 18 Week 2 Workout D

    Warmup & mobility 10 mins

    RKC Plank 2 x 20 secs

    Glute Bridge 2 x 20 @ 75kg

    Braced Single-Leg RDL 2 x 10 e/s @ 15kg

    Goblet Squat 2 x 10 @ 25kg

    Standing band hip abduction 2 x 10 e/s

    Some core & stability work
    4 mins tabata intervals on bike

    Stretching


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    #629
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    12/12/2016 Month 18 Week 3 Workout A

    Warmup & mobility 10 mins

    Box Squat warmup: 1 x 10 bw, 1 x 10 @ 20kg, 1 x 8 @ 30kg, 1 x 6 @ 40kg, 1 x 4 @ 50kg
    Superset: Box Squat 3 x 8 @ 57.5kg, Db external rotation 3 x 10 e/s @ 5kg

    Superset: Deadlift 3 x 8 @ 70kg, DB YTI 3 x 5 each @ 2 x 5kg

    Superset: DB Back Extension 2 x 12 @ 12.5kg, Weighted deadbug 2 x 12 e/s @ 6kg

    some core stuff

    Stretching


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    #630
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    13/12/2016 Month 18 Week 3 Workout B

    Warmup & mobility 10 mins

    Superset: Bench Press 3 x 8 @ 32.5kg, Band hip blaster (10 steps e/s, 10 forward, 10 back) 3 x 10

    Superset: B/O Row with pause 3 x 8 @ 32.5kg, Machine leg curls 3 x 12 @ 3 plates (different machine)

    Superset: Renegade Row 3 x 8 e/s @ 2 x 10kg db, Band anti-rotation hold 3 x 20 secs

    some core work

    Stretching


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    #631
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    41/12/2016 Month 18 Week 3

    Core & glute band & bodyweight stuff

    Stretching


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