Strong Curves Log

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

pemtca

Ran for the first time in around 5 weeks today. Well I say ran....took me 34 minutes to do 5km, chest was killing me. Foot seemed ok though!

pemtca

15/01/2015 Week 9 Workout A

Warm-up & mobility 10 mins

Superset
Hip thrust 36.5kg 3 x 12
Dumbbell bent-over row 3 x 8 (2x12kg)

Superset
Box Squat 3 x 10 @32.5kg
Push-up 3 x 9

Superset
American Deadlift 3x11 @ 40kg
with
Side lying abduction 1x30 each side
Swiss ball dumbbell crunch 1 x 30 (7kg)
Half-kneeling cable anti-rotation press 1 x 15 (10)

Stretching

pemtca

Ran a bit this evening - 5.2km in around 30mins, so much better than last time

ninamc

Fair play to you out running in that Can I ask what's an American Deadlift?

pemtca

ninamc wrote: »

Fair play to you out running in that Can I ask what's an American Deadlift?

It actually cleared up nicely here, so it was grand! An American Deadlift is almost exactly the same as a Romanian Deadlift - as far as I can tell the only difference is a slight pelvic tilt on the way up engaging the glutes more. Bret Contreras describes it as a glute-centric Romanian Deadlift, so the glutes are engaged throughout

pemtca

16/01/2015 Week 9 Workout C

Warmup & mobility 10 mins

Superset:
Hip Thrust with 3 sec pause at top 3 x 10 @20kg
Chest-supported Row 3 x 8 (2x12kg db)

Superset:
Parallel Squat 6 x 20kg, 6 x 30kg, 3 x 10 @40kg
Barbell Incline Bench Press 3 x 8 @20kg

Prisoner 45 degree Back Extension 3 x 10
supersetted with:
Side-lying Clam 1 x 30 each side
Hanging Leg Raise 1 x 10
Rope Horizontal Chop - 1 x 10 @ 3 plates on cable machine

20 mins on elliptical

Stretching

pemtca

Really slow 5km yesterday, more 'cos of the icy footpaths than anything

pemtca

19/01/2015 Week 10 Workout A

Warm-up & mobility 10 mins

Superset
Hip thrust 44kg 3 x 10
Dumbbell bent-over row 3 x 8 (2x12.5kg)

Superset
Box Squat 3 x 10 @35kg
Push-up 3 x 10

Superset
American Deadlift 3x12 @ 40kg
with
Side lying abduction 1x30 each side
Swiss ball dumbbell crunch 1 x 30 (9kg)
Half-kneeling cable anti-rotation press 1 x 15 (10)

Stretching

pemtca

20/01/15 Week 10 Workout B

Warmup & mobility 10 mins

Superset:
Single-leg glute bridge shoulders elevated 3x12
Chin-Up 4x1 none cheated, yaaay! Couldn't get a second to save my life though

Superset:
Bulgarian Split Squat 3x10 e/s (2 x 6kg db)
One-arm Dumbbell military press 3x8 e/s @ 9kg dumbbell

Good Mornings 22.5kg 3x20, supersetted with

x-band walk 1 x 30 each side
Feet-elevated plank 1 x 75 seconds
Dumbbell side bend 9kg 1 x 15 each side

Stretching

Just over 5km at lunchtime in just under 30mins - improving!!

pemtca

22/01/2015 Week 10 Workout A

Warm-up & mobility 10 mins

Superset
Hip thrust 44kg 3 x 12
Dumbbell bent-over row 3 x 9 (2x12.5kg)

Superset
Box Squat 3 x 11 @35kg
Push-up 3 x 10

Superset
American Deadlift 3x10 @ 42.5kg
with
Side lying abduction 1x30 each side
Swiss ball dumbbell crunch 1 x 20 (10kg)
Half-kneeling cable anti-rotation press 1 x 15 (13.5)

Stretching