Advertisement
If you have a new account but are having problems posting or verifying your account, please email us on hello@boards.ie for help. Thanks :)
Hello all! Please ensure that you are posting a new thread or question in the appropriate forum. The Feedback forum is overwhelmed with questions that are having to be moved elsewhere. If you need help to verify your account contact hello@boards.ie

Strong Curves Log

Options
  • 03-11-2014 10:49am
    #1
    pemtca
    Registered Users Posts: 978 ✭✭✭


    And I'm back. Old log is here http://www.boards.ie/vbulletin/showthread.php?t=2057141723
    Stats the same except weight now 61.8kg as of yesterday and age 42.
    Aim of this program is to build some muscle in the glute area. Decided to do the beginners program for the first phase, adding weight where needed.

    3/11/14 Booty-ful Beginnings Workout A

    Warm-up & mobility 10 mins

    Superset
    Bodyweight glute bridge 3x20 (will be adding weight to this next workout)
    One-arm dumbbell row 3x12 (8kg/8kg/9kg)

    Superset
    Bodyweight box squat (low box) 3x20
    Barbell bench press 3x8@25kg

    Romanian Deadlift 3x16@40kg

    Side lying abduction 1x20 each side
    Front plank 1x60secs
    Side plank 1x30secs each side

    20 mins on the elliptical at high resistance
    Stretching

    Felt easy - will see how I feel tomorrow. If I feel the beginners program isn't challenging enough after a week I'll go straight to the advanced one.


«134567…22

Comments

  • Options
    #2
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    4/11/14 Workout B

    Warmup & mobility 10 mins

    Superset:
    Bodyweight foot elevated single-leg glute bridge 3x30 (never did this before - really felt it in the glutes)
    Lat pulldown 3x8@40

    Superset:
    Bodyweight step-up (knee-height box) 3x20 each leg
    Dumbbell military press 3x8@ 7kg dumbbells

    45 degree back extension 3x10 (found this challenging)

    Side-lying clam 15reps each side
    Crunch 20 reps
    Side crunch 15 reps each side

    Tabata intervals on bike - 8 x 20secs sprint/10secs rest

    Stretching

    Can't feel my legs now


  • Options
    #3
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    6/11/14 Workout A (there are three workouts, A,B&C - A is done twice a week if you're working out four times a week)

    Warm-up & mobility 10 mins

    Superset
    Glute bridge 3x20 (14kg/19kg/19kg)
    One-arm dumbbell row 3x12 (10kg)

    Superset
    Barbell box squat (low box) 3x15 @20kg
    Barbell bench press 3x9@25kg

    Romanian Deadlift 3x18@40kg

    Side lying abduction 1x20 each side
    Front plank 1x60secs
    Side plank 1x30secs each side (supersetted the ab exercises with the romanian deadlift sets)

    20 mins on the elliptical
    Stretching


  • Options
    #4
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    7/11/14 Workout C

    Warmup & mobility 10 mins

    Superset:
    Bodyweight Glute March, shoulders elevated 3 x 60 secs
    Seated Row, 6 plates, 3 x 10

    Superset:
    Barbell Squat (as low as possible) 3 x 12 @ 30kg
    Dumbbell Incline Press 3 x 10 @ 20kg (2 x 10kg db)

    Single-leg Romanian Deadlift 3 x 10 e/s @ 20kg
    supersetted with:
    X-band walk - 1 x 20 steps each side
    RKC Plank - 1 x 30seconds
    Rope Horizontal Chop - 1 x 10 each side (3 plates)

    30 mins on elliptical with some sprints


  • Options
    #5
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    Forgot to put in my runs this week - 6.3km on Monday & 5.2km on Tuesday. To wet to run yesterday so I took a lunchtime core class instead.


  • Options
    #6
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    10/11/2014 Week 2 Workout A

    Warm-up & mobility 10 mins

    Superset
    Glute bridge 3x20 (24kg)
    One-arm dumbbell row 3x8(12kg)

    Superset
    Barbell box squat (low box) 3x18 @20kg
    Barbell bench press 3x10@25kg

    Romanian Deadlift 3x20@40kg

    Side lying abduction 1x23 each side
    Front plank 1x70secs
    Side plank 1x35secs each side (supersetted the ab exercises with the romanian deadlift sets)

    10 mins on the elliptical (5 x 1min fast/1min easy)
    Loads of foam rolling


  • Advertisement
  • Options
    #7
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    11/11/14 Week 2 Workout B

    Warmup & mobility 10 mins

    Superset:
    Bodyweight foot elevated single-leg glute bridge 3x20
    Lat pulldown 3x9@40

    Superset:
    Bodyweight step-up (highest box) 3x15 each leg
    Dumbbell military press 3x9@ 7kg dumbbells

    45 degree back extension 3x12

    Side-lying clam 20 reps each side
    Crunch 25 reps
    Side crunch 20 reps each side

    10 mins on the elliptical

    Plenty of foam rolling


  • Options
    #8
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    Keep forgetting to put in my runs
    8km on Saturday
    6.3km yesterday
    5km today - all easy pace


  • Options
    #9
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    13/11/2014 Week 2 Workout A

    Warm-up & mobility 10 mins

    Superset
    Glute bridge 3x20 (34kg)
    One-arm dumbbell row 3x9(12kg)

    Superset
    Barbell box squat (low box) 3x20 @20kg
    Barbell bench press 3x11@25kg

    Romanian Deadlift 3x10@42.5kg

    Side lying abduction 1x25 each side
    Front plank 1x75secs
    Side plank 1x40secs each side (supersetted the ab exercises with the romanian deadlift sets)

    25 mins on the elliptical
    Stretching


  • Options
    #10
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    Too wet to run again today so took the core class again


  • Options
    #11
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    14/11/14 Workout C

    Warmup & mobility 10 mins

    Superset:
    Bodyweight Glute March, shoulders elevated 3 x 65 secs (18 reps)
    Seated Row, 6 plates, 3 x 11

    Superset:
    Barbell Squat (as low as possible) 3 x 13 @ 30kg
    Dumbbell Incline Press 3 x 11 @ 20kg (2 x 10kg db)

    Single-leg Romanian Deadlift 3 x 12 e/s @ 20kg
    supersetted with:
    X-band walk - 1 x 20 steps each side
    RKC Plank - 1 x 35seconds
    Rope Horizontal Chop - 1 x 10 each side (4 plates)

    30 mins on elliptical
    Stretching


  • Advertisement
  • Options
    #12
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    7 really slow kms this morning


  • Options
    #13
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    17/11/2014 Week 3 Workout A

    Warm-up & mobility 10 mins

    Superset
    Glute bridge 3x15 (44kg)
    One-arm dumbbell row 3x10(12kg)

    Superset
    Barbell box squat (low box) 3x15 @22.5kg
    Barbell bench press 3x12@25kg

    Romanian Deadlift 3x12@42.5kg

    Side lying abduction 1x28 each side
    Front plank 1x75secs
    Side plank 1x45secs each side (supersetted the ab exercises with the romanian deadlift sets)

    Loads of foam rolling


  • Options
    #14
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    5.75km at lunchtime in around 32 minutes


  • Options
    #15
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    18/11/14 Week 3 Workout B

    Warmup & mobility 10 mins

    Superset:
    Foot elevated single-leg glute bridge with 5kg plate 3x15
    Lat pulldown 3x10@40

    Superset:
    Bodyweight step-up (highest box) 3x18 each leg
    Dumbbell military press 3x10@ 7kg dumbbells

    45 degree back extension 3x15

    Side-lying clam 25 reps each side
    Crunch 28 reps
    Side crunch 25 reps each side

    Stretching


  • Options
    #16
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    6km at lunchtime, extremely slow! Legs like jelly after this morning - must be the step-ups


  • Options
    #17
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    17/11/2014 Week 3 Workout A

    Warm-up & mobility 10 mins

    Superset
    Glute bridge 3x18 (44kg)
    One-arm dumbbell row 3x11(12kg)

    Superset
    Barbell box squat (low box) 3x18 @22.5kg
    Barbell bench press 3x8@27.5kg

    Romanian Deadlift 3x15@42.5kg

    Side lying abduction 1x30 each side
    Front plank 1x75secs
    Side plank 1x45secs each side (supersetted the ab exercises with the romanian deadlift sets)

    Loads of foam rolling


  • Options
    #18
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    6km at lunchtime at a fairly brisk pace, probably cos it was freezing


  • Options
    #19
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    21/11/14 Week 3 Workout C

    Warmup & mobility 10 mins

    Superset:
    Bodyweight Glute March, shoulders elevated 3 x 20 reps
    Seated Row, 6 plates, 3 x 12

    Superset:
    Barbell Squat (as low as possible) 3 x 15 @ 30kg
    Dumbbell Incline Press 3 x 12 @ 20kg (2 x 10kg db)

    Single-leg Romanian Deadlift 3 x 14 e/s @ 20kg
    supersetted with:
    X-band walk - 1 x 20 steps each side
    RKC Plank - 1 x 40seconds
    Rope Horizontal Chop - 1 x 10 each side (5 plates)

    30 mins on elliptical
    Stretching


  • Options
    #20
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    7km run on Saturday morning

    24/11/2014 Week 4 Workout A

    Warm-up & mobility 10 mins

    Superset
    Glute bridge 3x20(44kg)
    One-arm dumbbell row 3x12(12kg)

    Superset
    Barbell box squat (low box) 3x20 @22.5kg
    Barbell bench press 3x9@27.5kg

    Romanian Deadlift 3x16@42.5kg

    Side lying abduction 1x30 each side
    Front plank 1x80secs
    Side plank 1x50secs each side (supersetted the ab exercises with the romanian deadlift sets)

    30 minutes on the elliptical
    stretching


  • Options
    #21
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    25/11/14 Week 4 Workout B

    Warmup & mobility 10 mins

    Superset:
    Foot elevated single-leg glute bridge with 5kg plate 3x17
    Lat pulldown 3x11@50/55/55

    Superset:
    Bodyweight step-up (highest box) 3x20 each leg
    Dumbbell military press 3x11@ 7kg dumbbells

    45 degree back extension 3x17

    Side-lying clam 30 reps each side
    Crunch 30 reps
    Side crunch 30 reps each side

    30 mins on the elliptical, including 5 x 1 minute sprints

    Stretching


  • Advertisement
  • Options
    #22
    ninamc
    Registered Users Posts: 393 ✭✭ninamc


    Are you happy with how this program is going? Doesn't seem as intensive as the last one, not taking away from the amount of work that is in it btw :)
    And more importantly is it giving you the ass it's supposed to???


  • Options
    #23
    coffee_cake
    Moderators, Category Moderators, Politics Moderators, Recreation & Hobbies Moderators, Society & Culture Moderators Posts: 81,309 CMod ✭✭✭✭coffee_cake


    With exercises like "Foot elevated single-leg glute bridge with 5kg plate 3x15 " it must be :eek:


  • Options
    #24
    ninamc
    Registered Users Posts: 393 ✭✭ninamc


    Knowing my luck I'd be doing them all wrong and end up with tree-trunk like hamstrings and quads, and a still non-existant ass :)


  • Options
    #25
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    Crap! I had a detailed response typed out & just lost it all! Basically it's more intense than it sounds & I like the variety though not the high reps! Most of the exercises are new to me too. I've taken 'before' pics but not gonna take 'afters' until after the 12 weeks. Finding it difficult to eat at a surplus too...


  • Options
    #26
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    bluewolf wrote: »
    With exercises like "Foot elevated single-leg glute bridge with 5kg plate 3x15 " it must be :eek:
    can really feel the glutes working in this one!


  • Options
    #27
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    Did a circuits class on Tuesday lunchtime & a yoga class yesterday.

    27/11/2014 Week 4 Workout A

    Warm-up & mobility 10 mins

    Superset
    Glute bridge 3x10(49kg)
    One-arm dumbbell row 3x8 (14kg)

    Superset
    Barbell box squat (low box) 3x10 @ 25kg
    Barbell bench press 3x10 @ 27.5kg

    Romanian Deadlift 3x17 @ 42.5kg, supersetted with:

    Side lying abduction 1x30 each side
    Front plank 1x80secs
    Side plank 1x55secs each side

    Loads of stretching


  • Options
    #28
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    6.3km run yesterday

    28/11/14 Week 3 Workout C

    Warmup & mobility 10 mins

    Superset:
    Glute March with 5kg plate 3 x 20 reps - did this arseways - should have been shoulders elevated, did legs elevated :rolleyes:
    Seated Row, 7 plates, 3 x 8

    Superset:
    Barbell Squat (as low as possible) 3 x 17 @ 30kg
    Dumbbell Incline Press 3 x 8 @ 24kg (2 x 12kg db)

    Single-leg Romanian Deadlift 3 x 16 e/s @ 20kg
    supersetted with:
    X-band walk - 1 x 20 steps each side
    RKC Plank - 1 x 45seconds
    Rope Horizontal Chop - 1 x 10 each side (5 plates)

    30 mins on elliptical
    Stretching


  • Options
    #29
    Alf Veedersane
    Registered Users Posts: 24,569 ✭✭✭✭Alf Veedersane


    pemtca wrote: »
    Glute March ...- did this arseways

    Boom boom! ;)


  • Options
    #30
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    :
    Alf Veedersane wrote: »
    Boom boom! ;)
    :D


  • Advertisement
  • Options
    #31
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    1/12/2014 Week 5 Workout A

    Warm-up & mobility 10 mins

    Superset
    Bodyweight hip thrust 3 x 15
    One-arm cable row 3 x 8 (25)

    Superset
    Goblet Squat 3x10 @ 16kg
    Barbell bench press 3x11 @ 27.5kg

    Romanian Deadlift 3x18 @ 42.5kg, supersetted with:

    Side lying abduction 1x30 each side
    Front plank feet elevated 1 x 60secs
    Side plank 1 x 60secs each side

    30 mins on the elliptical

    Loads of stretching


Advertisement