Strong Curves Log

pemtca

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.

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

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

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

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.

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

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

pemtca

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

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

pemtca

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

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

pemtca

7 really slow kms this morning

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

pemtca

5.75km at lunchtime in around 32 minutes

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

pemtca

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

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

pemtca

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

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

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

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

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???

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

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

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...

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!

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

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

Alf Veedersane

pemtca wrote: »

Glute March ...- did this arseways

Boom boom!

pemtca

:

Alf Veedersane wrote: »

Boom boom!

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

pemtca

2/12/14 Week 5 Workout B

Warmup & mobility 10 mins

Superset:
Single-leg glute bridge 3x10
Negative Chin-Up 3x3

Superset:
Walking lunge (2 x 10kg db) 3x10 each leg
Dumbbell military press 3x12@ 7kg dumbbells

Reverse hyperextension on stability ball 3x10

Side-lying clam 1 x 30 each side
Stability ball crunch 1 x 15
Side crunch 1 x 15 each side

Stretching

pemtca

5.75km at lunchtime in 32 mins

pemtca

4/12/2014 Week 5 Workout A

Warm-up & mobility 10 mins

Superset
Bodyweight hip thrust 3 x 20
One-arm cable row 3 x 9 (31.5)

Superset
Goblet Squat 3x12 @ 16kg
Barbell bench press 3x12 @ 27.5kg

Romanian Deadlift 3x10 @ 45kg, supersetted with:

Side lying abduction 1x30 each side
Front plank feet elevated 1 x 65secs
Side plank 1 x 65secs each side

30 mins on the elliptical- 5 min warmup, 5x1min sprint/2min recovery, 10 min cooldown

Loads of stretching

pemtca

5/12/14 Week 5 Workout C

Warmup & mobility 10 mins

Superset:
Hip Thrust with 3 sec pause at top 3 x 12
Inverted row 3 x 8

Superset:
Step-up/reverse lunge combo 3 x 10
Close grip barbell bench press 3 x 12 (20kg/22.5kg/22.5kg)

Kettlebell swing 3 x 15 @ 16kg
supersetted with:
X-band walk (moderate tension) - 1 x 20 steps each side
Straight Leg Sit-up 1 x 15
Cable Rotary Hold - 1 x 10secs each side @ 20

30 mins on stationary bike - 5min warmup (resistance 4), 5mins increasing resistance by 1 every 30 seconds, 5mins steady @ resistance 9, 5 mins increasing resistance by 1 every minute, 5 mins resistance 4 with 5 x 30 sec sprints, 5 mins cooldown

Stretching

pemtca

8/12/2014 Week 6 Workout A

Warm-up & mobility 10 mins

Superset
Hip thrust 14kg bar 3 x 15
One-arm cable row 3 x 10 (31.5)

Superset
Step-up/reverse lunge combo 3 x 12
Barbell bench press 3 x 8 @ 25kg (we'll call this a warm-up! Should have been 30kg only noticed when I finished, so

Romanian Deadlift warmup 1x12 @40kg
Superset
Romanian Deadlift 3x12 @ 45kg
Barbell Bench Press 3 x 6 @ 30kg

Side lying abduction 1x30 each side
Front plank feet elevated 1 x 70secs
Side plank 1 x 65secs each side

30 mins on stationary bike - 5min warmup (resistance 4), 5mins increasing resistance by 1 every 30 seconds, 5mins @ resistance 9 with 5 x 30 sec sprints, 5 mins steady @ 9, 5 mins increasing resistance by 1 every minute, 5 mins cooldown

Stretching

pemtca

9/12/14 Week 6 Workout B

Warmup & mobility 10 mins

Superset:
Single-leg glute bridge 3x12
Negative Chin-Up 3x3

Superset:
Walking lunge (2 x 10kg db) 3x13 each leg
Dumbbell military press 3x8@ 8kg dumbbells

Reverse hyperextension on stability ball 3x15

Side-lying clam 1 x 30 each side
Stability ball crunch 1 x 20
Side crunch 1 x 20 each side

20 mins on elliptical & 10 mins on stationary bike

Stretching

pemtca

12/12/14 Week 6 Workout C

Warmup & mobility 10 mins

Superset:
Hip Thrust with 3 sec pause at top 3 x 15
Inverted row 3 x 9

Superset:
Goblet Squat 3 x 12 @ 16kg
Close grip barbell bench press 3 x 8 :25kg

Kettlebell swing 3 x 15 @ 16kg
supersetted with:
X-band walk (moderate tension) - 1 x 22 steps each side
Straight Leg Sit-up 1 x 20
Cable Rotary Hold - 1 x 15secs each side @ 20

30 mins on stationary bike - 5min warmup (resistance 4), 5mins increasing resistance by 1 every 30 seconds, 5mins @ resistance 9 with 5 x 30 sec sprints, 5 mins steady @ 9, 5 mins increasing resistance by 1 every minute, 5 mins cooldown

Stretching

not doing any running at the moment cos my right foot is playing up - think it's a tendon issue so rest should help & icing it every day

pemtca

15/12/2014 Week 7 Workout A

Warm-up & mobility 10 mins

Superset
Hip thrust 14kg bar 3 x 20
One-arm cable row 3 x 12 (30)

Superset
Step-up/reverse lunge combo 3 x 15
Barbell bench press 3 x 9 @ 30kg

Superset
Romanian Deadlift 3x15 @ 45kg
with
Side lying abduction 1x30 each side
Front plank feet elevated 1 x 70secs
Side plank 1 x 65secs each side

30 mins on elliptical
Stretching

pemtca

16/12/14 Week 7 Workout B

Warmup & mobility 10 mins

Superset:
Single-leg glute bridge 3x15
Negative Chin-Up 3x3

Superset:
Walking lunge (2 x 10kg db) 3x15 each leg
Dumbbell military press 3x9 @ 8kg dumbbells

Reverse hyperextension on stability ball 3x18

Side-lying clam 1 x 30 each side
Stability ball crunch 1 x 25
Side crunch 1 x 25 each side

20 mins on stationary bike, including 8 tabata intervals

Stretching

pemtca

Ran 5.2km today very slowly - foot didn't hold up well though - more rest needed I think!

pemtca

18/12/2014 Week 7 Workout A

Warm-up & mobility 10 mins

Superset
Hip thrust 24kg 3 x 10
One-arm cable row 3 x 8 (35)

Superset
Step-up/reverse lunge combo 3 x 20
Barbell bench press 3 x 9 @ 30kg

Superset
Romanian Deadlift 3x10 @ 47.5kg
with
Side lying abduction 1x30 each side
Front plank feet elevated 1 x 75secs
Side plank 1 x 70secs each side

30 mins on bike
Stretching

pemtca

19/12/14 Week 7 Workout C

Warmup & mobility 10 mins

Superset:
Hip Thrust with 3 sec pause at top 3 x 18
Inverted row 3 x 10

Superset:
Goblet Squat 3 x 14 @ 16kg
Close grip barbell bench press 3 x 9 :25kg

Kettlebell swing 3 x 18 @ 16kg
supersetted with:
X-band walk (moderate tension) - 1 x 25 steps each side
Straight Leg Sit-up 1 x 22
Cable Rotary Hold - 1 x 20secs each side @ 20

30 mins on elliptical

Stretching

pemtca

Not in the gym this week so following the bodyweight version of the programme
Monday
superset: Hip Thrusts 3 x 30, Inverted Row 3 x 8
superset: Full squat 3 x 30, strict push-up (chest to floor) 3 x 3
single leg romanian deadlift 3 x 20 each leg, supersetted with Side hip abduction 1 x 30 each side, rkx plank 1 x 60 secs, 1 x side plank 70 secs each side
Tuesday
superset: Single leg glute bridge 3 x 20, bent over row with resistance band, 3 x 12
superset: Lunge 3 x 20 each leg, narrow push up on knees, elbows tucked 3 x 8
Reverse hyperextension 3 x 20, supersetted with side-lying clam 1 x 30 each side, crunches 1 x 30, side-crunches 1x 30 each side

pemtca

Back today after nearly two weeks off, still recovering from a nasty cold. Not a good morning - usually get through these workouts with very little rest but had to take the full prescribed rest periods today. Still, got it done, and that's the main thing!

5/01/2015 Week 8 Workout A

Warm-up & mobility 10 mins

Superset
Hip thrust 24kg 3 x 12
One-arm cable row 3 x 10 (35)

Superset
Step-up/reverse lunge combo 3 x 10 @12kg
Barbell bench press 3 x 9 @ 30kg

Superset
Romanian Deadlift 3x10 @ 47.5kg
with
Side lying abduction 1x30 each side
Front plank feet elevated 1 x 75secs
Side plank feet elevated 1 x 30secs each side

15 mins on elliptical
Stretching

eclectichoney

Just realised I have been calling hip thrusts "glute bridges off a bench" :o Thanks for the heads up

pemtca

eclectichoney wrote: »

Just realised I have been calling hip thrusts "glute bridges off a bench" :o Thanks for the heads up

No worries! It's an accurate description

pemtca

Well today was no easier...
6/01/15 Week 8 Workout B

Warmup & mobility 10 mins

Superset:
Single-leg glute bridge 3x15
Negative Chin-Up 3x3

Superset:
Walking lunge (2 x 12kg db) 3x10 each leg
Dumbbell military press 3x10 @ 8kg dumbbells

Reverse hyperextension on stability ball 3x20

Side-lying clam 1 x 30 each side
Stability ball crunch 1 x 30
Side crunch 1 x 30 each side

Stretching

pemtca

Took an extra day off yesterday with this feckin cold - lot better this morning thankfully.

9/01/2015 Week 8 Workout C

Warmup & mobility 10 mins

Superset:
Hip Thrust with 3 sec pause at top 3 x 20
Inverted row 3 x 10

Superset:
Goblet Squat 3 x 14 @ 16kg
Close grip barbell bench press 3 x 9 :25kg

Kettlebell swing 3 x 20 @ 16kg
supersetted with:
X-band walk (moderate tension) - 1 x 28 steps each side
Straight Leg Sit-up 1 x 25
Cable Rotary Hold - 1 x 25secs each side @ 20

Stretching

pemtca

12/01/2015 Week 9 Workout A

Warm-up & mobility 10 mins

Superset
Hip thrust 24kg 3 x 12
Dumbbell bent-over row 3 x 12 (2x8kg/9kg/10kg)

Superset
Box Squat 3 x 10 @30kg
Push-up 3 x 8

Superset
American Deadlift 3x10 @ 40kg
with
Side lying abduction 1x30 each side
Swiss ball dumbbell crunch 1 x 30 (5kg)
Half-kneeling cable anti-rotation press 1 x 15 (10)

Stretching

pemtca

13/01/15 Week 9 Workout B

Warmup & mobility 10 mins

Superset:
Single-leg glute bridge shoulders elevated 3x10 (absolute killer)
Chin-Up 3x1 (cheated - jumped up to it. Tried to get a second but failed miserably each time)

Superset:
Bulgarian Split Squat 3x15 each leg
One-arm Dumbbell military press 3x8 @ 8kg dumbbell

Good Mornings 20kg bar 3x20, supersetted with

x-band walk 1 x 30 each side
Feet-elevated plank 1 x 75 seconds
Dumbbell side bend 8kg 1 x 15 each side

Stretching