Strong Curves Log

pemtca

9/07/15 Week 2 Workout A

Warmup & mobility 10 mins

Box Squat
5@20kg
5@30kg
5@40kg
5@45kg
3 x 5 @ 50kg

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

Good Morning
3 x 12 @ 25kg

Chin-up
3 x 2,1

Half-kneeling Landmine Press
3 x 6 @ 25kg e/s

Seated Band Abduction
2 x 20 sitting upright
2 x 20 leaning forward
2 x 20 leaning back

Swiss ball jackknife
2 x 14

Loads of stretching

pemtca

10/7/15 Week 2 Workout B

Warm-up & mobility 10 mins

Reverse Lunge
1 x 8 @ 30kg
2 x 5 @ 32.5kg
1 x 12 @ 27.5kg

Glute Bridge
2 x 15 @ 65kg
2 x 12 @ 67.5kg

American Deadlift
1 x 12 @ 45kg
3 x 8 @ 50kg

Superset:
Pushups 2 x 12 normal width, 2 x 7 narrow width
One-arm row 2 x 12 @ 12.5kg db, 2 x 5 @ 16kg db

Superset:
Bent-knee x-band side steps 2 x 55 seconds
Hanging knee raise 2 x 13

Stretching

pemtca

13/07/15 Week 3 Workout C

Warmup & mobility 10 mins

American Hip Thrust
1 x 5 @ 60kg
1 x 5 @ 70kg
2 x 10 @ 85kg

Front Squat Warmup
1 x 5 @ 20kg
1 x 5 @ 30kg
1 x 3 @ 40kg

Superset:
Front Squat 3 x 5 @ 45kg
Gliding leg curl 3 x 8

RKC Plank
2 x 36secs

Dumbbell Incline Press Warmup
1 x 8 @ 8kg dumbbells
1 x 5 @ 10kg dumbbells

Superset:
Dumbbell Incline Press 3 x 8 @ 12.5kg dumbbells
Inverted Row 3 x 8

Side Plank
2 x 36 seconds e/s

Leg Press
@190 2 x 8
@210 2 x 5
@210 3 x 8

Loads of stretching

pemtca

14/7/15 Week 3 Workout A

Warmup & mobility 10 mins

Box Squat
3 x 5 @ 52.5kg

Single-leg hip thrust (shoulders elevated) 10kg plate
3 x 15

Good Morning
3 x 12 @ 27.5kg

Chin-up
3 x 2,1

Half-kneeling Landmine Press
3 x 7 @ 25kg e/s

Seated Band Abduction
2 x 20 sitting upright
2 x 20 leaning forward
2 x 20 leaning back

Swiss ball jackknife
2 x 14

Stretching

pemtca

15/07/2015 Week 3 Conditioning Workouts 1 & 3

4 rounds of:
10 broad jump burpees
10 inchworms
10 Russian Kettlebell swings 16kg
10 American Kettlebell swings 12kg
10 plank jacks
1 min rest in between rounds

then 4 rounds of:
20 deep squat jumps
20 kettlebell swings (16kg)
20 second RKC plank
2 minutes rest in between rounds

All the stretching

pemtca

16/07/2015 Week 3 Workout B

Warm-up & mobility 10 mins

Reverse Lunge
1 x 8 @ 32.5kg
2 x 5 @ 35kg
1 x 12 @ 30kg

Glute Bridge
2 x 15 @ 67.5kg
2 x 12 @ 70kg

American Deadlift
1 x 12 @ 47.5kg
3 x 8 @ 52.5kg

Superset:
Pushups 2 x 12 normal width, 2 x 8 narrow width
One-arm row 2 x 12 @ 14kg db, 2 x 5 @ 17.5kg db

Superset:
Bent-knee x-band side steps 2 x 60 seconds
Hanging knee raise 2 x 14

Stretching

pemtca

17/07/15 Week 3 Workout C

Warmup & mobility 10 mins

American Hip Thrust
1 x 5 @ 60kg
1 x 5 @ 70kg
2 x 10 @ 87.5kg

Front Squat Warmup
1 x 5 @ 20kg
1 x 5 @ 30kg
1 x 3 @ 40kg

Superset:
Front Squat 3 x 5 @ 47.5kg
Gliding leg curl 3 x 8

RKC Plank
2 x 40 secs

Dumbbell Incline Press Warmup
1 x 10 @ 8kg dumbbells
1 x 8 @ 10kg dumbbells

Superset:
Dumbbell Incline Press 3 x 8 @ 14kg dumbbells
Inverted Row 3 x 8

Side Plank
2 x 40 seconds e/s

2 sets of 20 band kickbacks e/s
1 set of 20 band abductions e/s

Stretching

pemtca

20/07/15 Week 4 Workout A

Warmup & mobility 10 mins

Box Squat
5 @ 20kg
5 @ 30kg
5 @ 40kg
3 @ 50kg
3 x 5 @ 55kg
Band abductions during rest periods

Single-leg hip thrust (shoulders elevated) 12kg
3 x 15

Good Morning
3 x 12 @ 30kg
Band abductions during rest periods

Chin-up
3 x 3 - just working on the initial phase of the chin-up this morning - I hadn't been doing them properly from a dead hang so just hung and pulled up as far as I could (not very far )

Half-kneeling Landmine Press
3 x 8 @ 25kg e/s

Seated Band Abduction
2 x 20 sitting upright
2 x 20 leaning forward
2 x 20 leaning back

Swiss ball jackknife
2 x 15

Stretching

pemtca

21/07/2015 Week 4 Workout B

Warm-up & mobility 10 mins

Reverse Lunge
1 x 8 @ 35kg
2 x 5 @ 37.5kg
1 x 12 @ 32.5kg

Glute Bridge
2 x 15 @ 70kg
2 x 12 @ 72.5kg

American Deadlift
1 x 12 @ 50kg
3 x 8 @ 55kg

Superset:
Pushups 2 x 12 normal width, 2 x 8 narrow width
One-arm row 2 x 12 @ 15kg db, 2 x 5 @ 18kg db

Superset:
Bent-knee x-band side steps 2 x 60 seconds
Hanging knee raise 2 x 15

Stretching

pemtca

22/07/2015 Week 2 Conditioning Workout 2 & 1/2 of 3

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

Stretching

pemtca

23/07/2015 Week 4 Workout C

Warmup & mobility 10 mins

American Hip Thrust
1 x 5 @ 60kg
1 x 5 @ 70kg
1 x 5 @ 80kg
1 x 10 @ 90kg, felt good so got
1 x 10 @ 100kg!!

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

Superset:
Front Squat 3 x 5 @ 50kg (really tough)
Gliding leg curl 3 x 8

RKC Plank
2 x 40 secs

Superset:
Dumbbell Incline Press 3 x 6 @ 15kg dumbbells
Inverted Row 3 x 8

Side Plank
2 x 40 seconds e/s

1 sets of 20 band kickbacks e/s

Stretching & foam rolling

ninamc

Well done on the 100kg hip thrust

pemtca

ninamc wrote: »

Well done on the 100kg hip thrust

Thanks a mill xx

coffee_cake

Jaysus! Good stuff

pemtca

24/7/2015 Week 4 Workout A (Final Workout of Month 1)

Warmup & mobility 10 mins

Box Squat
5 @ 20kg
5 @ 30kg
5 @ 40kg
3 x 5 @ 55kg
Band abductions during rest periods

Single-leg hip thrust (shoulders elevated) 12kg
3 x 15

Good Morning
3 x 12 @ 30kg

Chin-up
3 x 3 ish

Half-kneeling Landmine Press
3 x 8 @ 25kg e/s

Seated Band Abduction
2 x 20

Swiss ball jackknife
2 x 15

Stretching

pemtca

27/7/15 Get Glutes Month 2 Week 1 Workout A (Week 1 of each month is supposed to be a deload week where you just work through the exercises with a lighter weight to perfect form)

Warmup & Mobility 10mins

Bulgarian Split Squat
2 x 12 @ 2 x 9kg db
2 x 8 @ 2 x 10kg db

Sumo Deadlift
2 x 12 @ 50kg
2 x 8 @ 55kg

Superset:
Barbell Bench Press 3 x 7 @ 27.5kg
Band assisted pull-up 3 x 3

Superset:
Single-leg Swiss Ball Leg Curl 3 x 8
Side bend 3 x 12 @ 7kg
Cable Pull-though 3 x 20 @ 25 on cable machine

1 x 20 band kickbacks e/s
2 x 30 feet elevated bw glute bridges
3 x 20 seated band abductions

Stretching & foam-rolling

pemtca

Month 2 Week 1 Workout B

Warmup & Mobility 10 mins

Barbell Hip Thrust, 3 second pause at top 3 x 8 @ 60kg

Barbell Push-Press
1 x 5 @ 20kg
2 x 5 @ 25kg
3 x 5 @ 27.5kg

Sliding Skater Squat
1 x 6 e/s @ bodyweight
2 x 6 e/s @ 2 x 6kg db
3 x 6 e/s @ 2 x 8kg db

Superset:
Dumbbell chest-supported row 3 x 12 @ 2 x 12kg db
Prone Trap Raise 3 x 8 @ 2 x 2kg (Yes 2kg ) db - tried it with 4kg dumbbells first thinking that was conservative...didn't happen

Superset:
Band Hip Rotation 2 x 12 e/s
Plank with leg raise 2 x 12 e/s

Glute Finisher:
Glute Bridge Feet Elevated 1 x 20
Band Kickback 2 x 20 e/s
Band abduction 2 x 20 e/s
Single leg Glute Bridge Feet Elevated 1 x 20 e/s

ninamc

Just to make you feel better: Scroll down to the prone trap raise video on this link. Muscley guy is also using 2kg Dumbbells

http://www.motherfitness.com/5-upper-body-exercises-you-never-use-but-should/

pemtca

ninamc wrote: »

Just to make you feel better: Scroll down to the prone trap raise video on this link. Muscley guy is also using 2kg Dumbbells

http://www.motherfitness.com/5-upper-body-exercises-you-never-use-but-should/

Well that does make me feel better!

pemtca

29/7/15 Month 2 Week 1 Conditioning Workouts 1 & 3

3 rounds of

Thruster (right) 8kg
Thruster (left) 8kg
Hand to hand Kettlebell Swing 16kg
Alternating Bent-over ballistic row 8kg
Stand-kneel-stand (right) 8kg
Stand-kneel-stand (left) 8kg
Burpees
45 seconds work/15 seconds rest. 1 minute rest between each round

then

Feet elevated glute bridge x 30
Reverse lunge x 10 e/s
20 second RKC plank

3 rounds, 30 seconds rest between rounds

Stretching & foam rolling

pemtca

30/07/2015 Month 2 Workout C

Warmup & mobility 10 mins

Back Squat
1 x 5 @ 20kg
1 x 6 @ 30kg
3 x 6 @ 40kg
1 x 6 @ 45kg

Push-ups 2 x 12, 1 x 8

Back Extension w 8kg db 3 x 10

Seated Row 3 x 10 @ 40 on cable machine

Glute Bridge 2 x 30 quick reps @ 44kg

Side lying hip raise 2 x 10 e/s
Crunch 2 x 25

Band kick backs 2 x 20 e/s
Seated abduction 2 x 20 each of upright, leaning forward, leaning back

Loads of stretching

pemtca

31/07/2015 Month 2 Week 1 Workout A

Warmup & Mobility 10 mins

Bulgarian Split Squat
2 x 12 @ 2 x 12kg db
2 x 8 @ 2 x 14kg db

Sumo Deadlift
2 x 12 @ 60kg
2 x 6 @ 65kg

Bench warmup
1 x 8 @ 20kg
1 x 5 @ 25kg

Superset:
Barbell Bench Press 3 x 5 @ 35kg
Band assisted pull-up 3 x 3

Superset:
Single-leg Swiss Ball Leg Curl 3 x 8
Side bend 3 x 12 @ 7kg
Cable Pull-though 3 x 20 @ 40 on cable machine

1 x 20 band kickbacks e/s
6 x 20 seated band abductions

Stretching & foam-rolling

pemtca

3/8/15 Month 2 Week 2 Workout B

Barbell Hip Thrust, 3 second pause at top 3 x 8 @ 65kg

Barbell Push-Press
3 x 5 @ 35kg

Sliding Skater Squat
1 x 8 e/s @ 2 x 9kg db
3 x 6 e/s @ 2 x 10kg db

Superset:
Dumbbell chest-supported row 3 x 10 @ 2 x 14kg db
Prone Trap Raise 2 x 8 @ 2 x 2kg db, 1 x 6 @ 2 x 3kg db

Superset:
Band Hip Rotation 2 x 12 e/s
Plank with leg raise 2 x 12 e/s

Glute Finisher:
Band Kickback 1 x 20 e/s
Band abduction 1 x 20 e/s
Seated band abduction 6 x 20

Stretching

pemtca

4/8/15 Month 2 Week 2 Workout C

Warmup & mobility 10 mins

Back Squat
1 x 6 @ 20kg
1 x 6 @ 30kg
1 x 6 @ 40kg
3 x 6 @ 50kg

Push-ups 2 x 12, 1 x 10

Back Extension w 10kg db 3 x 10

Seated Row 3 x 10 @ 45 on cable machine

Glute Bridge 2 x 30 quick reps @ 49kg

Side lying hip raise 2 x 12 e/s
Crunch 2 x 25

Band kick backs 2 x 20 e/s
Band Abductions 2 x 20 e/s
Seated abduction 2 x 20 each of upright, leaning forward, leaning back

Loads of stretching

pemtca

5/8/15 Month 2 Week 2 Conditioning Workout 2

Feet elevated Glute Bridge x 30
Reverse Lunge x 20
Rest 30 secs
Yoga Push-Up x 10
Mountain Climbers x 30 seconds
Rest 30 seconds
Frog Jumps x 10

Repeat circuit 4 times, resting 1 minute between rounds

then

Single leg glute bridge x 20 e/s
Seated band abduction leaning forward x 20, upright x 20, leaning back x 20
Repeat twice

then
RKC Plank x 20 seconds
Bicycle crunch x 20 e/s
Repeat twice

took about 30 minutes in total

Stretching

pemtca

6/8/15 Month 2 Week 2 Workout A

Warmup & Mobility 10 mins

Bulgarian Split Squat
2 x 12 @ 2 x 12.5kg db
2 x 8 @ 2 x 15kg db

Sumo Deadlift
2 x 12 @ 62.5kg
2 x 6 @ 67.5kg

Bench warmup
1 x 6 @ 20kg
1 x 6 @ 25kg
1 x 3 @ 30kg

Superset:
Barbell Bench Press 3 x 6 @ 35kg
Band assisted pull-up 3 x 3

Superset:
Single-leg Swiss Ball Leg Curl 3 x 9
Side bend 3 x 12 @ 7kg
Cable Pull-though 3 x 20 @ 45 on cable machine

1 x 20 band kickbacks e/s
1 x 20 band abductions e/s
2 x 20 banded glute bridges
2 x 20 banded clams e/s
6 x 20 seated band abductions

Stretching & foam-rolling

ninamc

How did you find the 6 x 35kg bench?

pemtca

ninamc wrote: »

How did you find the 6 x 35kg bench?

Really tough. Just about eeked out the last rep each time

pemtca

Bit of catching up to do here - was away for about a week, back on Tuesday, did a short conditioning workout on Wednesday (12th) -
Feet elevated Glute Bridge x 30
Reverse Lunge x 20
Rest 30 secs
Yoga Push-Up x 10
Mountain Climbers x 30 seconds
Rest 30 seconds
Frog Jumps x 10
Repeat circuit 4 times, resting 1 minute between rounds
then
Banded glute bridge x 30
Back Extension single leg x 20 e/s
RKC Plank
Repeat twice

13/8/15 Workout B Week 3
Barbell Hip Thrust, 3 second pause at top 3 x 8 @ 67.55kg

Barbell Push-Press
3 x 5 @ 20kg
3 x 5 @ 30kg
Tried 35kg & failed miserable, even though I could do three last week :mad:
Went back to 30kg for three, then 32.5kg for five, then tried 35kg again, got three reps & left it at that.

Sliding Skater Squat
3 x 6 e/s @ 2 x 12kg db

Superset:
Dumbbell chest-supported row 3 x 8 @ 2 x 15kg db
Prone Trap Raise 3 x 8 @ 2 x 3kg db

Superset:
Band Hip Rotation 2 x 12 e/s
Plank with leg raise 2 x 12 e/s

Glute Finisher:
Band Kickback 1 x 20 e/s
Seated band abduction 6 x 20

Stretching

14/8/15 Workout C Week 3

Warmup & mobility 10 mins

Back Squat
1 x 5 @ 30kg
1 x 5 @ 40kg
3 x 6 @ 52.5kg

Push-ups 2 x 14, 1 x 10

Back Extension w 12kg db 3 x 10

Seated Row 3 x 8 @ 50 on cable machine

Glute Bridge 2 x 30 quick reps @ 49kg

Side lying hip raise 2 x 14 e/s
Crunch 2 x 25

Finisher:
Ab wheel rollout x 8
Banded glute bridge x 20
Seated band abduction 3 x 30
repeated three times

Loads of stretching

pemtca

16/8/15 Month 2 Week 4 Workout A

Warmup & Mobility 10 mins

Bulgarian Split Squat
2 x 8 @ 2 x 14kg db
2 x 6 @ 2 x 15kg db (was supposed to go up to 16kg for 5 reps but couldn't find one of the 16kg dumbbells so did an extra rep at 15kg instead)

Sumo Deadlift
2 x 12 @ 65kg
2 x 6 @ 70kg

Bench warmup
1 x 8 @ 20kg
1 x 5 @ 25kg
1 x 3 @ 30kg

Superset:
Barbell Bench Press 3 x 7 @ 35kg (last rep so tough, especially on the last set)
Band assisted pull-up 3 x 3

Superset:
Single-leg Swiss Ball Leg Curl 3 x 10
Side bend 3 x 12 @ 8kg
Cable Pull-though 3 x 20 @ 50 on cable machine

2 x 20 band kickbacks e/s
2 x 20 banded glute bridges
6 x 20 seated band abductions

Stretching & foam-rolling