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Strong Curves Log

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    #632
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    15/12/2016 Month 18 Week 3 Workout C

    Warmup & mobility 10 mins

    Hip Thrust Pyramid 10 @ 102.5kg, 8 @ 107.5kg, 6 @ 112.5kg, 15 @ 100kg

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

    American Deadlift 2 x 15 @ 32.5kg

    Banded chin-up 3 x 7/7/6 (purple band)

    Push-Press 3 x 8 @ 32.5kg

    Some core & stability work

    Stretching


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    #633
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    16/12/2016 Month 18 Week 3 Workout D

    Warmup & mobility 10 mins

    RKC Plank 2 x 20 secs

    Glute Bridge 2 x 20 @ 77.5kg

    Braced Single-Leg RDL 2 x 10 e/s @ 17.5kg

    Goblet Squat 2 x 10 @ 25kg

    Standing band hip abduction 2 x 10 e/s

    Some core & stability work

    Stretching


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    #634
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    19/12/2016 Month 18 Week 4 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, 1 x 3 @ 55kg
    Superset: Box Squat 3 x 8 @ 60kg, Db external rotation 3 x 10 e/s @ 6kg

    Superset: Deadlift 3 x 8 @ 80kg, 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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    #635
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    Warmup & mobility 10 mins

    Superset: Bench Press 3 x 8 @ 35kg, Band hip blaster (10 steps e/s, 10 forward, 10 back) 3 x 10

    Superset: B/O Row with pause 3 x 8 @ 35kg, Machine leg curls 3 x 12 @ 4 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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    #636
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    21/12/2016 Month 18
    Bodyweight & band core workout


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    #637
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    22/12/2016 Month 18 Week 4 Workout C

    Warmup & mobility 10 mins

    Hipthrust warmup: 1 x 10 @ 60kg, 1 x 8 @ 80kg, 1 x 6 @ 90kg, 1 x 4 @ 100kg

    Hip Thrust Pyramid 10 @ 105kg, 8 @ 110kg, 6 @ 115kg, 15 @ 102.5kg

    Bulgarian Split Squat 3 x 8 e/s @ 2 x 7.5kg db

    American Deadlift 2 x 15 @ 40kg

    Banded chin-up 3 x 8/8/7 (purple band)

    Push-Press 3 x 8/7/6 @ 35kg

    Some core & stability work

    Stretching


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    #638
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    23/12/2016 Month 18 Week 4 Workout D

    Warmup & mobility 10 mins

    RKC Plank 2 x 25 secs

    Glute Bridge 2 x 20 @ 80kg

    Braced Single-Leg RDL 2 x 10 e/s @ 20kg

    Goblet Squat 2 x 10 @ 27.5kg

    Standing band hip abduction 2 x 10 e/s

    Some core & stability work

    Stretching


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    #639
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    Back to reality this week - I was working out last week but I didn't log it - it was a deload week.
    9/1/17 Month 19 Week 2 Workout A

    Warmup & mobility 10 mins

    Back squat warmup:
    1 x 10 BW, 1 x 10 @ 20kg, 1 x 8 @ 30kg, 1 x 6 @ 40kg, 1 x 4 @ 50kg, 1 x 2 @ 55kg
    Squat pyramid:
    1 x 8 @ 60kg, 1 x 6 @ 62.5kg, 1 x 4 @ 65kg, 1 x 2 @ 67.5kg

    Superset:
    Side-lying clamshell with band 3 x 12 e/s
    Glute Bridge 3 x 12 @ 90kg

    Superset:
    Push-ups 3 x 12
    Band Assisted Pull-Ups 3 x 5 (green band)

    Lying leg raises 2 x 25

    Stretching


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    #640
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    10/01/2017 Month 19 Week 2 Workout B

    Warmup & mobility 10 mins

    Deadlift warmup 1 x 6 @ 60kg, 1 x 4 @ 70kg

    Deadlift pyramid sets: 1 x 8 @ 80kg, 1 x 6 @ 82.5kg, 1 x 4 @ 85kg, 1 x 2 @ 87.5kg

    Superset:
    Blackbird 3 x 8 @ 2 x 2.5kg
    Deficit reverse lunge goblet hold 3 x 8 e/s @ 12.5kg

    Superset:
    Seated DB Press 3 x 6 @ 2 x 10kg db
    One-arm row with 2 sec pause 3 x 8 e/s @ 10kg

    Reverse woodchop with band 2 x 12 e/s

    Some core work

    Stretching


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    #641
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    11/01/2017 Month 19 Week 2

    Core & mobility work


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    #642
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    12/01/2017 Month 19 Week 2 Workout C

    Warmup & mobility 10 mins

    Goblet Squat 3 x 10 @ 25kg

    American Deadlift 2 x 20 @ 40kg

    Hip Thrust warmup 1 x 6 @ 60kg, 1 x 5 @ 70kg, 1 x 4 @ 80kg, 1 x 3 @ 90kg, 1 x 2 @ 100kg
    working sets: 3 x 5 @ 115kg

    Bench warmup 1 x 8 @ 20kg, 1 x 6 @ 25kg `1 x 4 @ 30kg
    working sets 3 x 8/7/6 @ 35kg

    Incline delt raise 2 x 12 @ 2 x 4kg

    Stretching


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    #643
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    13/01/2017 Month 19 Week 2 Workout D

    Warmup & mobility 10 mins

    Band standing abduction 2 x 20 e/s
    Hip Thrust constant tension 2 x 20 @ 50kg
    BW Back Extension 3 x 20
    Monster Band Walk 2 x 20
    KB Swing 3 x 10 @ 20kg

    Some core work
    Stretching


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    #644
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    16/01/2017 Month 19 Week 3 Workout A

    Warmup & mobility 10 mins

    Back squat warmup:
    1 x 10 BW, 1 x 8 @ 20kg, 1 x 6 @ 30kg, 1 x 4 @ 40kg, 1 x 2 @ 50kg, 1 x 2 @ 55kg
    Squat pyramid:
    1 x 8 @ 62.5kg, 1 x 6 @ 65kg, 1 x 4 @ 67.5kg, 1 x 2 @ 70kg

    Superset:
    Side-lying clamshell with band 3 x 12 e/s
    Glute Bridge 3 x 12 @ 95kg

    Superset:
    Push-ups 3 x 12
    Band Assisted Pull-Ups 3 x 7/6/5 (green band)

    Lying leg raises 2 x 25

    Stretching


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    #645
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    17/01/2017 Month 19 Week 3 Workout B

    Warmup & mobility 10 mins

    Deadlift warmup 1 x 6 @ 60kg, 1 x 4 @ 70kg, 1 x 3 @ 75kg

    Deadlift pyramid sets: 1 x 8 @ 82.5kg, 1 x 6 @ 85kg, 1 x 4 @ 87.5kg, 1 x 4 @ 90kg

    Superset:
    Blackbird 3 x 8 @ 2 x 3kg
    Deficit reverse lunge goblet hold 3 x 8 e/s @ 15kg

    Superset:
    Seated DB Press 3 x 3 @ 2 x 12.5kg db, 3 x 3 @ 2 x 10kg db
    One-arm row with 2 sec pause 3 x 8 e/s @ 12.5kg

    Reverse woodchop with band 2 x 12 e/s

    Some core work

    Stretching


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    #646
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    18/01/2017 Month 19 Week 3

    Core & stability work


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    #647
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    19/01/2017 Month 19 Week 3 Workout C

    Warmup & mobility 10 mins

    Goblet Squat 3 x 10 @ 27.5kg

    American Deadlift 2 x 20 @ 42.5kg

    Hip Thrust warmup 1 x 6 @ 60kg, 1 x 5 @ 70kg, 1 x 4 @ 80kg, 1 x 3 @ 90kg, 1 x 2 @ 100kg
    working sets: 3 x 5 @ 117.5kg

    Bench warmup 1 x 8 @ 20kg, 1 x 6 @ 25kg `1 x 4 @ 30kg
    working sets 3 x 8/8/7 @ 35kg

    Incline delt raise 2 x 12 @ 2 x 4kg

    Stretching


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    #648
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    20/01/2017 Month 19 Week 3 Workout D

    Warmup & mobility 10 mins

    Band standing abduction 2 x 20 e/s
    Hip Thrust constant tension 1 x 20 @ 60kg, 1 x 20 @ 70kg (had to pause a couple of times)
    BW Back Extension 3 x 20
    Monster Band Walk 2 x 20
    KB Swing 3 x 10 @ 20kg

    Some core work
    Stretching


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    #649
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    20/01/2017 Month 9 Week 4 Workout A

    Warmup & mobility 10 mins

    Back squat warmup:
    1 x 10 BW, 1 x 8 @ 20kg, 1 x 6 @ 30kg, 1 x 4 @ 40kg, 1 x 2 @ 50kg, 1 x 2 @ 60kg
    Squat pyramid:
    1 x 8 @ 65kg, 1 x 6 @ 67.5kg, 1 x 4 @ 70kg, 1 x 2 @ 72.5kg (PR - yay!)

    Superset:
    Side-lying clamshell with band 3 x 12 e/s
    Glute Bridge 3 x 12 @ 100kg

    Superset:
    Push-ups 3 x 12
    Band Assisted Pull-Ups 3 x 8/7/5 (green band)

    Lying leg raises 2 x 25

    Stretching


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    #650
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    24/01/2017 Month 19 Week 4 Workout B

    Warmup & mobility 10 mins

    Deadlift warmup 1 x 5 @ 60kg, 1 x 4 @ 70kg, 1 x 3 @ 80kg

    Deadlift pyramid sets: 1 x 8 @ 85kg, 1 x 6 @ 87.5kg, 1 x 4 @ 90kg, 1 x 2 @ 92.5kg, 1 x 1 @ 95kg (PR!)

    Superset:
    Blackbird 3 x 8 @ 2 x 3kg
    Deficit reverse lunge goblet hold 3 x 8 e/s @ 17.5kg

    Superset:
    Seated DB Press 3 x 7 @ 2 x 10kg db
    One-arm row with 2 sec pause 3 x 8 e/s @ 15kg

    Reverse woodchop with band 2 x 12 e/s

    Stretching


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    #651
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    25/01/2017 Month 19 Week 4
    Core & glute work (bodyweight & band program)


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    #652
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    26/01/2017 Month 19 Week 4 Workout C

    Warmup & mobility 10 mins

    Goblet Squat 3 x 10 @ 27.5kg

    American Deadlift 2 x 20 @ 45kg

    Hip Thrust warmup 1 x 6 @ 60kg, 1 x 5 @ 70kg, 1 x 4 @ 80kg, 1 x 3 @ 90kg, 1 x 2 @ 100kg, 1 x 2 @ 110kg
    working sets: 3 x 5 @ 120kg, then tried double bodyweight for the craic - got 3 reps @ 132.5kg

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

    Incline delt raise 2 x 12 @ 2 x 5kg

    Stretching


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    #653
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    27/01/2017 Month 19 Week 4 Workout D

    Warmup & mobility 10 mins

    Band standing abduction 2 x 20 e/s
    Hip Thrust constant tension 2 x 20 @ 70kg
    BW Back Extension 3 x 20
    Monster Band Walk 2 x 20
    KB Swing 3 x 10 @ 30kg

    Some core work
    Stretching


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    #654
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    30/01/2017 Month 20 Week 1 (Deload week) Workout A

    Warmup & mobility 10 mins

    Hip-thrust, rest/pause 1 x 50 reps @ 40kg (3 pauses)

    Sumo band backward walk 2 x 20 steps

    Superset:
    One-arm incline bench 3 x 6 @ 7.5kg
    Batwing row 3 x 8 with 2 second pause at chest @ 2 x 7.5kg db

    Single Leg RDL 3 x 8 e/s @ 14kg

    Walkout plank 3 x 10

    Stretching


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    #655
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    31/01/2017 Month 20 Week 1 (Deload week) Workout B

    Warmup & mobility 10 mins

    Superset:
    Front loaded Bulgarian Split Squat 3 x 5 e/s @ 14kg
    Side lying external shoulder rotation 3 x 8 e/s @ 1.25kg

    Superset:
    Block Pull 3 x 5 @ 60kg
    Band scarecrow 3 x 8

    Single leg back extension 2 x 12 e/s

    Side lying hip raise 2 x 12 e/s

    Some core work

    Stretching


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    #656
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    01/02/2017 Month 20 Week 1 (Deload week) Core & glute


    Warmup & mobility 10 mins

    Core & glute program

    Stretching


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    #657
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    02/02/2017 Month 20 Week 1 (Deload week) Workout C

    Warmup & mobility 10 mins

    Superset:
    Push-up 3 x 8
    Inverted row 3 x 8

    Superset:
    Pause back extension 3 x 10 @ 7kg
    Pause goblet squat 3 x 10 @ 8kg

    Pallof Press 2 x 10 e/s

    Some glute & core work

    Stretching


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    #658
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    03/02/2017 Month 20 Week 1 (Deload week) Workout D

    Warmup & mobility 10 mins

    American hip thrust 3 x 8 @ 70kg

    Squat 3 x 8 @ 40kg

    Deadlift 3 x 6 @ 50kg

    Standing band hip thrust 3 x 10

    Assisted pull-up 3 x 5

    Cable lateral raise 3 x 10 e/s

    Stretching


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    #659
    j@utis
    Registered Users Posts: 3,064 ✭✭✭j@utis


    Hello, hello! Are you still training? If so, how's going and what program are you doing at the moment? I'm about to start Bret's program again next week, it's that time of the year ;)


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    #660
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    j@utis wrote: »
    Hello, hello! Are you still training? If so, how's going and what program are you doing at the moment? I'm about to start Bret's program again next week, it's that time of the year ;)
    Hello! Yes I'm still training! Still doing Get Glutes - just started Month 27 this morning! I gave up logging it here as it was just taking too much time. I'd love to hear about Bret's programme!


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    #661
    j@utis
    Registered Users Posts: 3,064 ✭✭✭j@utis


    27months! that's a long time to stick to the same program. I'm only planning to do one of his free programs available on his website here...


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