Strong Curves Log

pemtca

8/08/2016 Month 14 Week 4 Workout A

Squat warmup 3 x 10 bw, 1 x 10 @ 20kg, 1 x 8 @ 30kg, 1 x 6 @ 40kg, 1 x 5 @ 50kg, 1 x 4 @ 55kg, 1 x 2 @ 60kg, 1 x 1 @ 65kg
then 3 x 3 @ 70kg

Bench warmup: 1 x 10 @ 20kg, 1 x 8 @ 25kg, 1 x 6 @ 30kg, 1 x 4 @ 35kg
then 3 x 2 @ 42.5kg, 1 x 3 @ 40kg, 1 x 5 @ 35kg 1 x 6 @ 30kg, 1 x 8 @ 25kg 1 x 10 @ 20kg

Deadlift warmup 1 x 3 @ 60kg, 1 x 3 @ 70kg, 1 x 2 @ 75kg, 1 x 1 @ 80kg, then 3 x 3 @ 90kg

Military Press 3 x 8/8/6 @ 22.5kg

Bent-over Row 3 x 8 @ 35kg

Stretching

pemtca

09/08/2016 Month 14 Week 4 Workout B

Warmup & mobility 10 mins

Hip thrust warmups 1 x 10 @ 60kg, 1 x 8 @ 70kg, 1 x 6 @ 80kg, 1 x 4 @ 90kg
Working sets: 3 x 10 @ 105kg
American Deadlift 3 x 10 @ 55kg
Goblet Squat 3 x 10 @ 25kg
Push-up 2 x 12
Pull-up 1 x 10, 1 x 7 (banded)
Band seated abduction 3 x 20 upright, leaning forward & leaning backward
RKC Plank 2 x 20secs

Some glute accessory work (band kickbacks 2 x 15 e/s, band frog pumps 1 x 30, abduction in frog position 1 x 30, band glute bridge 1 x 30, band abduction 1 x 30, band squat walk 2 x 10 e/s)

Bike 90 secs on/90 secs off x 6

Stretching

pemtca

10/08/2016 Month 14 Week 4 Workout C

Warmup & mobility 10 mins

Goblet squat 3 x 20 @ 17.5kg
Kettlebell swing 3 x 20 @ 16kg
X--‐‑band walk 2 x 20
Db military press 2 x 20 @ 2 x 5kg db
Band-assisted chins 2 x 10 (green band)
Lateral raise 2 x 12 @ 2 x 6kg db

3 x 10 cleans @ 20kg

30 mins on bike, including some mad fitness program with loads of hill climbs

Stretching & foam rolling

pemtca

12/08/2016 Month 14 Week 4 Workout D

Warmup & mobility 10 mins

Bulgarian split squat 3 x 10 @ 2 x 12.5kg db
Single leg RDL 3 x 10 e/s @ 27.5kg
Single leg hip thrust 3 x 10 @ 9kg db
Single arm db bench press 2 x 10 @ 12.5kg, 2 x 5 @ 15kg
One arm row 2 x 20 @ 10kg
Side plank 2 x 40 sec e/s

Stretching & foam rolling

pemtca

15/08/2016 Month 14 Bonus week workout A

Adding an extra week into this month as I'm on holidays next week & don't want to start a new month until I come back. To change things up I'm putting similar exercises together in one workout, so today was squats:

Squat warmup:
BW 1 x 20
Goblet 1 x 10 @ 5kg, 1 x 8 @ 7kg 1 x 6 @ 9kg
Barbell 1 x 10 @ 20kg, 1 x 8 @ 30kg, 1 x 6 @ 40kg, 1 x 4 @ 50kg, 1 x 3 @ 60kg, 1 x 2 @ 65kg, then
3 x 3 @ 70kg

Goblet 3 x 10 @ 22.5kg, 3 x 20 @ 17.5kg

Bulgarian Split Squat 3 x 10 e/s @ 2 x 12.5kg

Leg Press 1 x 10 @ 70kg, 1 x 8 @ 80kg, 1 x 6 @ 90kg, 1 x 3 @ 100kg, 2 x 3 @ 110kg

Glute press-down on chin-up machine 3 x 8 e/s @ 56kg

Glute bridge with band x 100 (with breaks)

Stretching & foam rolling

pemtca

16/08/16 Month 14 Bonus week Workout B

Bench warmup: 1 x 10 @ 20kg, 1 x 8 @ 25kg, 1 x 6 @ 30kg, 1 x 4 @ 35kg
then 3 x 2 @ 42.5kg, 1 x 3 @ 40kg
Military Press 3 x 8 @ 20kg
Bent-over Row 3 x 8 @ 35kg
Push-up 2 x 12
Pull-up 4 x 5 (banded)
Db military press 2 x 20 @ 2 x 4kg db
Lateral raise 2 x 12 @ 2 x 5kg db
Single arm db bench press 2 x 10 @ 12.5kg
One arm row 2 x 20 @ 10kg

Stretching & foam rolling

pemtca

17/08/16 Month 14 Bonus week - conditioning

20 min speed program on bike
5 x 5 cleans @ 20kg
Short band glute circuit

Stretching & foam rolling

pemtca

18/08/2016 Month 14 Bonus Workout C

Deadlift warmup 1 x 10 @ 30kg 1 x 8 @ 40kg 1 x 6 @ 50kg 1 x 4 @ 60kg, 1 x 2 @ 70kg, 1 x 1 @ 80kg, then 3 x 3 @ 90kg
American Deadlift 3 x 10 @ 55kg
Kettlebell swing 3 x 20 @ 16kg
Single leg RDL 3 x 10 e/s @ 27.5kg
Band-assisted chins 2 x 10 (green band)

10 min fitness program on bike

Stretching & foam rolling

gymfreak

pemtca wrote: »

17/08/16 Month 14 Bonus week - conditioning

20 min speed program on bike
5 x 5 cleans @ 20kg
Short band glute circuit

Stretching & foam rolling

Switching to the dark side??:eek::eek::pac:

pemtca

gymfreak wrote: »

Switching to the dark side??:eek::eek::pac:

Tempted!

pemtca

19/08/2016 Month 14 Bonus workout D

Glute activation - kickbacks 2 x 20 e/s, kneeling leg raises 2 x 20 e/s
Band seated abduction 2 x 20
X band walk 2 x 20 e/s

Hip thrust: 1 x 10 @ 60kg, 1 x 8 @ 70kg, 1 x 6 @ 80kg, 1 x 4 @ 90kg, 3 x 10 @ 105kg

Single leg hip thrust: 3 x 10 e/s @ 10kg

Double banded hip thrust with abduction 3 x 20

Banded frog pump with abduction 3 x 20

Banded glute bridge with abduction 3 x 20

5 mins on abductor machine 30 secs on/30 secs off
5 mins on adductor machine 30 secs on/30 secs off

10 mins on treadmill highest incline

Stretching & foam rolling

pemtca

22/08/2016

Warmup & mobility 10 mins

Deadlifts 5 x 8 @ 60kg
Squats 5 x 8 @ 40kg
Leg Press 3 x 5 @ 90kg
Glute pushdown on chin-up machine 3 x 6 e/s @ 59kg
Hanging knee raises 5 x 8
Some ab stuff
Stretching

pemtca

Back in the gym today after a lovely week off strolling around Rome. Only have three days in the gym this week so doing 4 workouts in 3
Month 15 Week 1 (Deload week) Workout A & part of B

Warmup & mobility 10 mins

American hip thrusts 2 x 15 @ 60kg
Pushups 2 x 8
Goblet Squat 2 x 15 @ 12.5kg
Inverted Row 2 x 8
Back Extension 2 x 20 @ 6kg
Single leg hip thrust 3 sec pause 2 x 8 e/s
Superset: Band Pallof Press 2 x 10 e/s
Sumo band walk 2 x 20 e/s

Stretching

pemtca

1/9/16 Month 15 Week 1 (Deload Week) Workout C & part of B

Warmup & mobility 10 mins

Front Squat 2 x 5 @ 30kg

Incline Bench 2 x 5 @ 20kg

Glute Bridge 2 x 5 @ 80kg, 1 x 15 @ 60kg

T-Bar Row 2 x 8 @ 2.5kg

Superset: RKC Plank 2 x 30 secs, Monster band backward walk 2 x 20

DB Reverse Lunge 2 x 10 e/s @ 2 x 10kg

Superset: RKC Plank 3 x 15 secs, KB Swing 3 x 15 @ 16kg

Stretching

pemtca

2/9/16 Month 15 Week 1 (Deload week) Workout D

Warmup & mobility 10 mins

Sumo Deadlift 3 x 5 @ 60kg

Chin up (purple band) 10 x 1

Zercher Step-up 2 x 8 e/s @ 14kg

Seated DB Military Press 3 x 5 @ 2 x 5kg db

Superset: Straight leg situp 2 x 15, Band seated abduction, 3 sec pause 3 x 15

Stretching

pemtca

5/9/16 Month 15 Week 2 Workout A

Warmup & mobility 10 mins

American hip thrusts 2 x 15 @ 80kg
Pushups 2 x 8
Goblet Squat 2 x 15 @ 17.5kg
Inverted Row 2 x 12
Back Extension 2 x 20 @ 7kg
Machine Abduction 3 x 12 @ 70
Machine Adduction 3 x 12 @ 70

Stretching

pemtca

6/9/16 Month 15 Week 2 Workout B

Warmup & mobility 10 mins

Single leg hip thrust 3 sec pause 2 x 8 e/s @ 10kg

DB Reverse Lunge 2 x 10 e/s @ 2 x 15kg

Superset: RKC Plank 3 x 15 secs, KB Swing 3 x 15 @ 16kg

Superset: Band Pallof Press 2 x 10 e/s, Sumo band walk 2 x 20 e/s

Seated band abductions 3 x 20 upright, leaning forward, leaning back

Stretching

pemtca

7/9/16 Month 15 Week 2 Conditioning

Barbell complex @ 20kg
Front Squat x 8
Push-Press x 8
RDL x 8
BO Row x 8
4 rounds with 30 secs rest between rounds

Lunge/squat/lunge/squat @ 20kg x 5 e/s - 3 rounds

3 rounds of
Feet elevated glute bridge x 20
Back extension x 20

Stretching

pemtca

8/9/16 Month 15 Week 2 Workout C

Warmup & mobility 10 mins

Front Squat warmup 1 x 8 @ 20kg, 1 x 6 @ 25kg, 1 x 4 @ 30kg, 1 x 3 @ 35kg, 1 x 2 @ 40kg
Working sets: 3 x 5 @ 45kg

Incline Bench warmup 1 x 8 @ 20kg, 1 x 6 @ 25kg
Working sets 3 x 5 @ 30kg

Glute Bridge warmup 1 x 10 @ 60kg, 1 x 8 @ 70kg, 1 x 6 @ 80kg, 1 x 4 @ 90kg, 1 x 4 @ 100kg
Working sets 2 x 5 @ 110kg, 1 x 15 @ 70kg

T-Bar Row 2 x 10 @ 6.5kg

Superset: RKC Plank 2 x 35 secs, Monster band backward walk 2 x 20

Stretching

pemtca

9/9/16 Month 15 Week 2 Workout D

Warmup & mobility 10 mins

Sumo Deadlift warmup 1 x 5 @ 60kg, 1 x 4 @ 70kg, 1 x 3 @ 75kg
Working sets 3 x 5 @ 80kg

Chin up (purple band) 10 x 1

Zercher Step-up 2 x 8 e/s @ 20kg

Seated DB Military Press 3 x 5 @ 2 x 8kg db

Superset: Straight leg situp 2 x 15, Band seated abduction, 3 sec pause 3 x 15

Banded frog pumps 3 x 30

Stretching

pemtca

12/09/2016 Month 15 Week 3 Workout A

Warmup & mobility 10 mins

American hip thrusts warmup 1 x 10 @ 60kg, 1 x 8 @ 70kg, 1 x 6 @ 75kg
Working Sets 2 x 15 @ 85kg
Pushups 2 x 12
Goblet Squat 2 x 15 @ 20kg
Inverted Row 2 x 12
Back Extension 2 x 20 @ 8kg
Machine Abduction 3 x 12 @ 70
Machine Adduction 3 x 12 @ 70

Stretching

pemtca

13/09/2016 Month 15 Week 3 Workout B

Warmup & mobility 10 mins

Single leg hip thrust 3 sec pause 2 x 8 e/s @ 12.5kg

DB Reverse Lunge 2 x 10 e/s @ 2 x 17.5kg

Superset: RKC Plank 3 x 15 secs, KB Swing 3 x 15 @ 16kg

Superset: Band Pallof Press 2 x 10 e/s, Sumo band walk 2 x 20 e/s

Band glute bridge feet elevated 2 x 20
Band glute bridge feet elevated frog position 2 x 20
Side-lying clam 1 x 30 e/s
Side-lying leg raise 1 x 30 e/s

Stretching

pemtca

14/09/2016 Month 15 Week 3 Conditioning

Circuit with mini barbell (15kg I think) done 5 times, one minute rest between sets
Standing curls: 10 reps
Strict press (shoulder press): 10 reps
Front squats: 15 reps
Roll onto your back and extend your arms above your chest, legs straight and bring toes to bar 15 reps
Close grip-chest press: 10 reps

10mins of intervals on bike, 30 secs sprint, 30 secs recovery x 10

Stretching & foam rolling

pemtca

15/09/2016 Month 15 Week 3 Workout C

Warmup & mobility 10 mins

Front Squat warmup 2 x 10 @ 20kg, 1 x 8 @ 25kg, 1 x 6 @ 30kg, 1 x 4 @ 35kg, 1 x 3 @ 40kg
Working sets: 3 x 5 @ 47.5kg

Incline Bench warmup 1 x 8 @ 20kg, 1 x 6 @ 25kg
Working sets 3 x 5 @ 32.5kg

Glute Bridge warmup 1 x 10 @ 60kg, 1 x 8 @ 70kg, 1 x 6 @ 80kg, 1 x 4 @ 90kg, 1 x 3 @ 100kg
Working sets 2 x 5 @ 115kg, 1 x 15 @ 75kg

T-Bar Row 2 x 10 @ 7.5kg

Superset: RKC Plank 2 x 35 secs, Monster band backward walk 2 x 20

Stretching

pemtca

16/09/2016 Month 15 Week 3 Workout D

Warmup & mobility 10 mins

Sumo Deadlift warmup 2 x 5 @ 60kg, 1 x 4 @ 65kg, 1 x 3 @ 70kg, 1 x 2 @ 75kg
Working sets 3 x 5 @ 82.5kg

Chin up (purple band) 10 x 1

Zercher Step-up 2 x 8 e/s @ 20kg

Seated DB Military Press 3 x 5 @ 2 x 9kg db

Superset: Straight leg situp 2 x 15, Band seated abduction, 3 sec pause 3 x 15

Banded glute bridge feet elevated 1 x 50
frog pumps 1 x 40

Stretching

pemtca

19/09/2016 Month 15 Week 4 Workout A

Warmup & mobility 10 mins

American hip thrusts warmup 1 x 10 @ 60kg, 1 x 8 @ 70kg, 1 x 6 @ 80kg
Working Sets 2 x 15 @ 90kg
Pushups 2 x 12
Goblet Squat 2 x 15 @ 20kg
Inverted Row 2 x 12
Back Extension 2 x 20 @ 9kg

Stretching & foam rolling

pemtca

20/09/2016 Month 15 Week 4 Workout C

Warmup & mobility 10 mins

Front Squat warmup 1 x 10 @ 20kg, 1 x 8 @ 25kg, 1 x 6 @ 30kg, 1 x 4 @ 35kg, 1 x 3 @ 40kg
Working sets: 3 x 5 @ 50kg

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

Glute Bridge warmup 1 x 5 @ 70kg, 1 x 5 @ 80kg, 1 x 5 @ 90kg, 1 x 5 @ 100kg
Working sets 2 x 5 @ 120kg, 1 x 15 @ 80kg

T-Bar Row 2 x 10 @ 8.75kg

Superset: RKC Plank 2 x 40 secs, Monster band backward walk 2 x 20

Stretching

pemtca

21/09/2016 Month 15 Week 4 Workout B

Warmup & mobility 10 mins

Single leg hip thrust 3 sec pause 2 x 8 e/s @ 12.5kg

DB Reverse Lunge 2 x 10 e/s @ 2 x 17.5kg

Superset: RKC Plank 3 x 15 secs, KB Swing 3 x 15 @ 16kg

Superset: Band Pallof Press 2 x 10 e/s, Sumo band walk 2 x 20 e/s

Band glute bridge feet elevated 5 x 20

Stretching & foam rolling

pemtca

23/09/2016 Month 15 Week 4 Workout D

Warmup & mobility 10 mins

Sumo Deadlift warmup 1 x 5 @ 60kg, 1 x 3 @ 70kg, 1 x 2 @ 80kg
Working sets 3 x 5 @ 85kg

Chin up (purple band) 10 x 1

Zercher Step-up 2 x 8 e/s @ 22.5kg

Seated DB Military Press 3 x 5 @ 2 x 10kg db

Superset: Straight leg situp 2 x 15 with 5kg db, Band seated abduction, 3 sec pause 3 x 15

Banded glute bridge feet 5 x 20

Stretching

j@utis

Hi again,
I'm on week 5/12 of GG workouts and there's straight leg sit-ups in wkt C. I'm not doing them because I don't see the point of exercising the hip flexors and putting my back at risk. Maybe I'm wrong... Do you think they're useful for something?