Strong Curves Log

pemtca

26/05/15 Week 3 Workout B

Warmup & mobility 10mins

Superset:
Single-leg feet elevated hip thrust 3 x 15 @10kg plate
Chin-up 3 x 1,1,1 (Nearly got two in a row but I know my elbows weren't straight so doesn't count!)

Superset:
Barbell lunge 25kg 3 x 10e/s
Bench Press 32.5kg 3 x 6

Dumbbell Back Extension 8kg 3 x 12, supersetted with

Standing cable abduction 1 x 16 e/s @ 20 on cable machine
Straight leg sit-up 6kg db 1 x 20
45degree side bend 7kg db 1 x 15 e/s

Conditioning circuit - tabata:
20secs on 10secs rest x 4 of each of:
High step-up
Bicycle crunch
Bulgarian split squat
Plank
Wall-sit

Loads of foam rolling

pemtca

28/05/15 Week 3 Workout A(2)

Warmup & mobility 10 mins

Superset:
Hip Thrust 3 x 18 @ 54kg
Bent-over Row 3 x 8 @ 35kg

Superset:
Back Squat 3 x 5 @ 50kg
Single Arm Dumbbell Bench Press 3 x 7/6/6 @ 15kg

Romanian Deadlift 3 x 8 @ 52.5kg, supersetted with
Double Standing Hip Abduction 1 x 15
Ab wheel rollout 1 x 11
Side plank with abduction 1 x 13

10 x 30secs sprints on bike, 30secs rest in between

Stretching

pemtca

29/05/2015 Week 3 Workout C

Warmup & mobility 10 mins

Superset:
American Hip-Thrust 3 x 5 @ 87.5kg
Push-up 3 x 9

Superset:
Front Squat 3 x 5 @ 35kg
Face-pull 3 x 8 @ 35 on cable machine

Deadlift 3 x 8 @ 65kg, supersetted with
Seated band abduction 1 x 25
RKC Plank 35 secs
Side plank feet elevated one foot off 1 x 30secs each side

BB complex (20kg)
Front Squat
Overhead Press
Bent-over row
Romanian Deadlift
5 rounds of 8 reps each in 10 mins

10 mins on elliptical

Stretching & foam rolling

pemtca

Forgot to put in a slow 5.7km run yesterday - took two weeks off running with the knee issues - seemed fine yesterday but was taking it easy

pemtca

slow 5.6km run on Saturday
1/06/2015 Week 4 Workout A(1)

Warmup & mobility 10 mins

Superset:
Hip Thrust 3 x 18/18/19 @ 54kg
Bent-over Row 3 x 6 @ 37.5kg

Superset:
Back Squat 3 x 6 @ 50kg
Single Arm Dumbbell Bench Press 3 x 7 @ 15kg

Romanian Deadlift 3 x 8 @ 55kg, supersetted with
Double Standing Hip Abduction 1 x 15
Ab wheel rollout 1 x 12
Side plank with abduction 1 x 14

Leg press - sets of 8 @ 85.5,87.8,89.9,92.3,94.5,96.8,100,101.3,103.5 & reversed i.e. ended up at 85.5
Elliptical 10mins

Foam rolling

pemtca

2/06/2015 Week 4 Workout B

Warmup & mobility 10mins

Superset:
Single-leg feet elevated hip thrust 3 x 17 @10kg plate
Chin-up 3 x 1,1,1, descended slowly on the last rep of each set & hung in dead hang as long as I could

Superset:
Barbell lunge 27.5kg 3 x 10e/s
Bench Press 32.5kg 3 x 7

Dumbbell Back Extension 9kg 3 x 12, supersetted with

Standing cable abduction 1 x 17 e/s @ 22.5 on cable machine
Straight leg sit-up 7kg db 1 x 20
45degree side bend 7kg db 1 x 20 e/s

Conditioning circuit
30secs work, 30secs rest of
High step-up
Bicycle crunch
Bulgarian split squat
Plank
Pulsed lunges
repeated for 10mins

5mins on elliptical

Loads of foam rolling

pemtca

Slow 5.6km run on Tuesday & 5.7km run today

4/06/2015 Week 4 Workout A(2)

Warmup & mobility 10 mins

Superset:
Hip Thrust 3 x 18/18/19 @ 54kg
Bent-over Row 3 x 7 @ 37.5kg

Superset:
Back Squat 3 x 6 @ 50kg
Single Arm Dumbbell Bench Press 3 x 7 @ 15kg

Romanian Deadlift 3 x 8 @ 55kg, supersetted with
Double Standing Hip Abduction 1 x 15
Ab wheel rollout 1 x 12
Side plank with abduction 1 x 15

10 mins of intervals on the elliptical

Foam rolling

pemtca

05/06/2015 Week 4 Workout C

Warmup & mobility 10 mins

Superset:
American Hip-Thrust 3 x 5 @ 90kg
Push-up 3 x 10

Superset:
Front Squat 3 x 5 @ 37.5kg
Face-pull 3 x 8 @ 41.5/49/49 on (a different) cable machine

Deadlift 3 x 8 @ 67.5kg, supersetted with
Seated band abduction 1 x 25
RKC Plank 35 secs
Side plank feet elevated one foot off 1 x 30secs each side

Tabata intervals:
High step-up
Bicycle crunches
Bulgarian split squat
Plank
Wall-sit
(10 mins total)

10 mins on elliptical

Stretching & foam rolling

pemtca

Slow 5.6km run on Saturday. Forgot to wear my knee support but no pain, thankfully

8/6/2015 Week 5 Workout A(1)

Warmup & Mobility 10 mins

Hip thrust @ 80kg 3 x 8
Seated row @ 50 on cable machine 3 x 7

Wide-stance squat @ 40kg 3 x 5
Seated Dumbbell overhead press @ 2 x 8kg 3 x 8

Single-leg abducted Romanian Deadlift @ 40kg 3 x 8, supersetted with
Standing Band Abduction 1 x 15
Farmers Walks 2 x 16kg db @ 40seconds
Landmine 1 x 14 e/s

5 mins of tabata intervals on bike
Stretching

pemtca

9/06/2015 Week 5 Workout B

Warmup & mobility 10mins

Superset:
Glute Bridge 54kg 3 x 20
Chin-up 3 x 1,1,1 (slow lowering on each)

Superset:
Reverse Lunge 20kg 3 x 10e/s
Bench Press 35kg 3 x 4

Stability Ball Leg Curl 3 x 20, supersetted with

X-Band Walk 1 x 20 e/s
Hanging Leg Raise 1 x 15
Side Plank feet elevated with Clam 1 x 12 e/s
10 mins on the leg press staring @ 87.5kg x 8 up to 105.7kg x 8

Foam rolling

pemtca

5.75km run at lunchtime yesterday. Speeding up a bit - had 5.22 & 5.12 minute kms in the middle.

pemtca

11/06/2015 Week 5 Workout A(2)

Warmup & Mobility 10 mins

Hip thrust @ 80kg 3 x 8
Seated row @ 50 on cable machine 3 x 8/7/7

Wide-stance squat @ 40kg 3 x 5
Seated Dumbbell overhead press @ 2 x 8kg 3 x 8

Single-leg abducted Romanian Deadlift @ 40kg 3 x 8, supersetted with
Standing Band Abduction 1 x 15
Farmers Walks 2 x 15kg db @ 60seconds
Landmine 1 x 14 e/s

Tabata intervals:
High step-up
Single leg glute bridge
Bicycle crunches
Pulsing lunges
Side-plank one leg
(10 mins total)
Stretching & foam rolling

Then 5.41km in 29.18 minutes at lunchtime. Very happy with that time, and felt comfortable throughout.

pemtca

12/06/2015 Week 5 Workout C

Warmup & mobility 10mins

Superset:
Hip-thrust (Isohold) 60kg 3 x 30 seconds/35 seconds/40 seconds
Front Lat Pulldown 40 on cable machine 3 x 4

Superset:
Single-leg box squat 3 x 8 e/s
Assisted Dips 3 x 5

Deadlift 3 x 6 @ 70kg, supersetted with
Side-lying hip raise 1 x 14 e/s
Plank 60 seconds
Band anti-rotation hold 30 seconds e/s

Barbell complex: Front Squat, Overhead Press, Bent-over row & Romanian Deadlift, 6 reps of each, 7 rounds in 10 minutes.

Stretching

pemtca

5.68km on Saturday morning in approx 32 mins

15/06/2015 Week 6 Workout A(1)

Warmup & Mobility 10 mins

Hip thrust @ 82.5kg 3 x 8
Seated row @ 50 on cable machine 3 x 8

Wide-stance squat @ 42.5kg 3 x 5
Seated Dumbbell overhead press @ 2 x 9kg 3 x 8/8/7

Single-leg abducted Romanian Deadlift @ 42.5kg 3 x 8, supersetted with
Standing Band Abduction 1 x 20
Farmers Walks 2 x 16kg db @ 40seconds
Landmine 1 x 16 e/s

10 minutes of intervals on bike, 10 mins on elliptical

Stretching & foam rolling

pemtca

16/06/2015 Week 6 Workout B

Warmup & mobility 10mins

Superset:
Glute Bridge 56.5kg 3 x 20
Chin-up 3 x 1,1,1 (slow lowering on each)

Superset:
Reverse Lunge 22.5kg 3 x 10e/s
Bench Press 35kg 3 x 5

Stability Ball Leg Curl 3 x 20, supersetted with

X-Band Walk 1 x 20 e/s
Hanging Leg Raise 1 x 16
Side Plank feet elevated with Clam 1 x 14 e/s
10 mins of 30 second intervals on Lat Pulldown & Back Extension

Stretching

pemtca

18/06/2015 Week 6 Workout A(2)

Warmup & Mobility 10 mins

Hip thrust @ 82.5kg 3 x 8
Seated row @ 50 on cable machine 3 x 8

Wide-stance squat @ 42.5kg 3 x 5
Seated Dumbbell overhead press @ 2 x 9kg 3 x 8

Single-leg abducted Romanian Deadlift @ 42.5kg 3 x 8, supersetted with
Standing Band Abduction 1 x 20
Farmers Walks 2 x 16kg db @ 50seconds
Landmine 1 x 16 e/s

10 minutes of intervals - high step-up, bent-over row, bicycle crunch, glute bridge 30secs work/30secs rest
10 mins on stepper

Stretching & foam rolling

pemtca

19/06/2015 Week 6 Workout C

Warmup & mobility 10mins

Superset:
Hip-thrust (Isohold) 60kg 3 x 35 seconds
Front Lat Pulldown 40 on cable machine 3 x 8

Superset:
Single-leg box squat 3 x 8 e/s
Assisted Dips 3 x 5

Deadlift 3 x 7 @ 70kg, supersetted with
Side-lying hip raise 1 x 16 e/s
Plank 60 seconds
Band anti-rotation hold 30 seconds e/s

Barbell complex: Front Squat, Overhead Press, Bent-over row & Romanian Deadlift, 8 reps of each, 6 rounds in 10 minutes.
10 minutes on elliptical

Stretching

pemtca

Deloading this week, before starting Get Glutes next week:)

Warmup & mobility 10mins

Superset:
Hipthrust 60kg 3 x 8
Bent-over Row 25kg 3 x 8

Superset:
Back Squat 45kg 3 x 5
One-arm Dumbbell Bench Press 8kg 3 x 8e/s

Romanian Deadlift 40kg 3 x 8, supersetted with
Standing abduction 1 x 10e/s
Ab wheel rollout 1 x 10
Side plank with abduction 1 x 10 e/s

Loads of foam rolling

coffee_cake

is that the next program?

pemtca

bluewolf wrote: »

is that the next program?

Yep! I bit the bullet & signed up for a lifetime membership. It's from the same people that created Strong Curves. You get new workouts every month, 3 strength & 3 conditioning, videos for every exercise & support on a forum. Going to focus on the strength for now, cut down on cardio & try to build more muscle!!

coffee_cake

That sounds great

pemtca

24/6/15 Deload week Workout B

Superset:
Single-leg feet elevated hip thrust 3 x 12 @10kg plate
Chin-up 3 x 1,1,1

Superset:
Barbell lunge 20kg 3 x 10e/s
Bench Press 27.5kg 3 x 8

Dumbbell Back Extension 6kg 3 x 12, supersetted with

Standing cable abduction 1 x 12 e/s @ 22.5 on cable machine
Straight leg sit-up 1 x 20
45degree side bend 6kg db 1 x 12 e/s

26/6/15 Deload Week Workout C

Superset:
Hip Thrust 60kg 3 x 8
Push-up 3 x 8

Back Squat 2 x 5 @ 30kg, 1 x 5 @ 40kg
Box Squat 2 x 5 @ 30kg

Deadlift 3 x 8 @ 60kg

Lat Pull-down 3 x 8 @ 35 on cable machine

Seated band abduction 3 x 20

Loads of foam rolling

pemtca

New week, new program, same log!! Cutting out cardio completely for 8 weeks (just an experiment!). 4 strength workouts per week & 1 conditioning.

Get Glutes Week 1 Workout A (Strength)

Warmup & mobility 10 mins

Box Squat
5@20kg
5@30kg
5@35kg
5@40kg
5@42.5kg
3 x 5 @ 45kg

Single-leg hip thrust (shoulders elevated)
3 x 12

Good Morning
3 x 12 @ 20kg

Chin-up
3 x 1,1,1

Half-kneeling Landmine Press
3 x 8 @ 20kg e/s

Seated band abduction
2 x 20

Swiss ball jackknife
2 x 12

Loads of stretching & foam rolling.

pemtca

Get Glutes Workout B (strength) Week 1

Warmup & mobility 10 mins

Reverse Lunge
1 x 8 @ 25kg
2 x 5 @ 27.5kg
1 x 12 @ 22.5kg

Glute Bridge
2 x 15 @ 60kg
2 x 12 @ 62.5kg

American Deadlift
1 x 12 @ 40kg
3 x 8 @ 45kg

Superset:
Push-ups 2 x 12 (normal width), 2 x 5 (narrow)
One-arm row 2 x 12 @ 10kg, 2 x 5 @ 14kg

Superset:
Bent knee x band side step 2 x 45 seconds
Hanging Leg/Knee Raise 2 x 12 (did two leg raises, ouch!, the rest knee raises)

Stretching & foam rolling

pemtca

Get Glutes Conditioning Workout 1 Week 1

4 rounds of:
10 broad jump burpees
10 inchworms
10 Russian Kettlebell swings 16kg
10 American Kettlebell swings 8kg
10 plank jacks
1 min rest in between rounds
16 minutes of hell

Plenty of stretching afterwards

pemtca

Get Glutes Workout C 2/7/15

Warmup & mobility 10 mins

American Hip Thrust
1 x 5 @ 60kg
1 x 5 @ 70kg
2 x 10 @ 80kg

Front Squat Warmup
1 x 5 @ 20kg
1 x 5 @ 30kg

Superset:
Front Squat 3 x 5 @ 40kg
Gliding leg curl 3 x 8

RKC Plank
2 x 30secs

Dumbbell Incline Press Warmup
1 x 8 @ 6kg dumbbells
1 x 8 @ 8kg dumbbells

Superset:
Dumbbell Incline Press 3 x 8 @ 10kg dumbbells
Inverted Row 3 x 8

Just realised I forgot to do my side planks :rolleyes:

Leg Press 5 mins starting at 9 sets of 8 reps going heavier with each set
Some hanging off the chin-up bar

Loads of stretching & foam rolling

pemtca

Get Glutes Week 1 Workout A

Warmup & mobility 10 mins

Box Squat
5@20kg
5@30kg
5@40kg
3 x 5 @ 47.5kg

Single-leg hip thrust (shoulders elevated)
3 x 15

Good Morning
3 x 12 @ 22.5kg

Chin-up
3 x 2,1

Half-kneeling Landmine Press
3 x 8 @ 24kg e/s

Side plank that I forgot to do yesterday
2 x 30seconds e/s

Glute Bridge (frog position)
1 x 20 with 5kg plate
1 x 20 with 10kg plate

Swiss ball jackknife
2 x 13

Lat Pulldown
5 x 8 @ 35 on cable machine

Loads of stretching & foam rolling.

pemtca

6/7/15 Week 2 Workout B

Warm-up & mobility 10 mins

Reverse Lunge
1 x 8 @ 27.5kg
2 x 5 @ 30kg
1 x 12 @ 25kg

Glute Bridge
2 x 15 @ 62.5kg
2 x 12 @ 65kg

American Deadlift
1 x 12 @ 42.5kg
3 x 8 @ 47.5kg

Superset:
Pushups 2 x 12 normal width, 2 x 6 narrow width
One-arm row 2 x 12 @ 12kg db, 2 x 5 @ 15kg db

Superset:
Bent-knee x-band side steps 2 x 50 seconds
Hanging knee raise 2 x 12

Stretching

pemtca

7/7/15 Week 2 Workout C

Warmup & mobility 10 mins

American Hip Thrust
1 x 5 @ 60kg
1 x 5 @ 70kg
2 x 10 @ 82.5kg

Front Squat Warmup
1 x 5 @ 20kg
1 x 5 @ 30kg

Superset:
Front Squat 3 x 5 @ 42.5kg
Gliding leg curl 3 x 8

RKC Plank
2 x 35secs

Dumbbell Incline Press Warmup
1 x 8 @ 8kg dumbbells
1 x 8 @ 1kg dumbbells

Superset:
Dumbbell Incline Press 3 x 8 @ 12kg dumbbells
Inverted Row 3 x 8

Side Plank
2 x 35 seconds e/s

Loads of stretching

pemtca

8/7/15 Week 2 Conditioning Workout 2 & 1/2 of 3

Warmup & mobility 5 mins

Triplet 1:
Side step-up (10kg db)
Side step-up other side
Renegade Row (2 x 8kg db)
40 seconds work, 20 seconds rest of each x 2
1 min rest
Triplet 2:
Push-press (8kg)
Push-press other side
Kettlebell swing (16kg)
40 seconds work, 20 seconds rest of each x 2
1 min rest
Triplet 3:
Skater hops
Moving plank
Bench jump-overs
40 seconds work, 20 seconds rest of each x 2
2 min rest

then

20 deep squat jumps
20 kettlebell swings (16kg)
20 second RKC plank
2 minutes rest, then repeat

Took about 27 minutes in total

Loads of stretching