Strong Curves Log

pemtca

13/02/2015 Week 1 Workout C

Warmup & mobility 10 mins

Superset:
Hip Thrust 3 x 20 @ 44kg (ouch!)
One-arm cable row 3 x 8 (31.5/40.5/40.5 on cable machine)

Superset:
Full Squat 3 x 5 @ 20kg
One-arm Bench Press 3 x 6 @12.5kg

Cable Pullthrough 3 x 10 (35 on cable machine - didn't get this right until the last set)
supersetted with:
Side-lying hip raise 1 x 10 each side
Turkish Get-Up 1 x 5 e/s (6kg)
Half-kneeling cable anti-rotation press - 1 x 10 @ 15 on cable machine

15 mins on the elliptical

Stretching

pemtca

Bit of a swelling on my ankle so no running at the weekend.

16/2/15 Week 2 Workout A

Warm-up & mobility 10 mins

Superset
Glute Bridge 46.5kg 3 x 20
One-arm row 3 x 8 (16kg)

Superset
Box Squat 3 x 5 @50kg
Dumbbell Incline Bench Press 3 x 8 @ 2x12.5kg

Superset
American Deadlift 3x8 @ 50kg
with
Standing Cable Abduction 1x14 each side (20 on cable machine)
RKC Plank 1 x 50 secs
Side Plank 1 x 65 secs e/s

15 minutes on the elliptical

Stretching

ninamc

Are hip-thrusters the same thing as Glute Bridges?

pemtca

ninamc wrote: »

Are hip-thrusters the same thing as Glute Bridges?

Glute bridges are done on the floor, hip thrusts off a bench. Otherwise the same!

eclectichoney

pemtca wrote: »

Glute bridges are done on the floor, hip thrusts off a bench. Otherwise the same!

Or if you're me, you call hip thrusts "glute bridges off a bench" LOL :pac::pac:

pemtca

17/02/15 Week 2 Workout B

Warmup & mobility 10 mins

Superset:
Single-leg glute bridge shoulders elevated 3x17
Chin-Up 3x2/1/1 plus 3 x 1/2/2 jump assisted with negative

Superset:
High Step-Up 3x10 e/s (2 x 7kg db)
Barbell military press 3x 8/8/7 @ 22.5kg

Prisoner single-leg 45 degree back extension 3x12, supersetted with

seated band abduction 1 x 20
Straight leg sit-ups 1 x 20
45 degree side bend (on back extension thing) 6kg 1 x 20 each side

Stretching

coffee_cake

buns of steel

pemtca

19/2/15 Week 2 Workout A

Warm-up & mobility 10 mins

Superset
Glute Bridge 46.5kg 3 x 20
One-arm row 3 x 8 (16kg)

Superset
Box Squat 3 x 5 @50kg
Dumbbell Incline Bench Press 3 x 8 @ 2x12.5kg

Superset
American Deadlift 3x8 @ 50kg
with
Standing Cable Abduction 1x14 each side (20 on cable machine)
RKC Plank 1 x 50 secs
Side Plank 1 x 65 secs e/s

30 minutes on the elliptical

Stretching

Alf Veedersane

You should do a superset of glute bridges and bicep curls just to call it Bunz 'n' Gunz.

I'll even let you copyright it.

ninamc

Alf Veedersane wrote: »

You should do a superset of glute bridges and bicep curls just to call it Bunz 'n' Gunz.

I'll even let you copyright it.

Bunz 'n' Gunz 4 Hunz....I'll get me coat.

pemtca

Alf Veedersane wrote: »

You should do a superset of glute bridges and bicep curls just to call it Bunz 'n' Gunz.

I'll even let you copyright it.

Ha! Love it!!

pemtca

ninamc wrote: »

Bunz 'n' Gunz 4 Hunz....I'll get me coat.

Even better!!

pemtca

20/02/2015 Week 2 Workout C

Warmup & mobility 10 mins

Superset:
Hip Thrust 3 x 20 @ 46.5kg (high reps = :mad:)
One-arm cable row 3 x 8 (49.5 on cable machine)

Superset:
Full Squat 3 x 5 @ 22.5kg
One-arm Bench Press 3 x 8 @12.5kg

Cable Pullthrough 3 x 10 (40 on cable machine)
supersetted with:
Side-lying hip raise 1 x 10 each side
Turkish Get-Up 1 x 5 e/s (6kg)
Half-kneeling cable anti-rotation press - 1 x 10 @ 15 on cable machine

BB Complex (20kg) 3 x 8 - Front Squat/OHead Press/BO Row/Rom DL

30 mins on the elliptical

Stretching

pemtca

5.5km in around 32 minutes this morning. It was absolutely freezing :mad:

pemtca

23/2/15 Week 3 Workout A

Warm-up & mobility 10 mins

Superset
Glute Bridge 49kg 3 x 20
One-arm row 3 x 8 (17.5kg)

Superset
Box Squat 3 x 5 @52.5kg
Dumbbell Incline Bench Press 3 x 7/7/6 @ 2x14kg

Superset
American Deadlift 3x8 @ 52.5kg
with
Standing Cable Abduction 1x15 each side (20 on cable machine)
RKC Plank 1 x 55 secs
Side Plank 1 x 65 secs e/s

30 minutes on the elliptical

Stretching

pemtca

Woke up with a bit of a sore throat this morning, so wasn't killing myself
24/02/15 Week 2 Workout B

Warmup & mobility 10 mins

Superset:
Single-leg glute bridge shoulders elevated 3x18
Chin-Up 3x2/1/1 plus 3 x 3/3/2 jump assisted with negative

Superset:
High Step-Up 3x10 e/s (2 x 8kg db)
Barbell military press 3x 8/8/8 @ 22.5kg

Prisoner single-leg 45 degree back extension 3x12, supersetted with

seated band abduction 1 x 20
Straight leg sit-ups 1 x 20
45 degree side bend (on back extension thing) 7kg 1 x 20 each side

Stretching

pemtca

5.15km on Tuesday in 31 minutes (nearly all uphill!)

26/2/15 Week 3 Workout A

Warm-up & mobility 10 mins

Superset
Glute Bridge 49kg 3 x 20
One-arm row 3 x 8 (17.5kg)

Superset
Box Squat 3 x 5 @52.5kg
Dumbbell Incline Bench Press 3 x 8/7/6 @ 2x14kg

Superset
American Deadlift 3x8 @ 52.5kg
with
Standing Cable Abduction 1x15 each side (22.5 on cable machine)
RKC Plank 1 x 55 secs
Side Plank 1 x 65 secs e/s

Stretching

pemtca

5.08km in just over 27 minutes at lunchtime.

pemtca

27/02/2015 Week 3 Workout C

Warmup & mobility 10 mins

Superset:
Hip Thrust 3 x 18 @ 49kg
One-arm cable row 3 x 8 (49.5 on cable machine)

Superset:
Full Squat 3 x 5 @ 25kg
One-arm Bench Press 3 x 6 @14kg

Cable Pullthrough 3 x 10 (45 on cable machine)
supersetted with:
Side-lying hip raise 1 x 12 each side
Turkish Get-Up 1 x 5 e/s (6kg)
Half-kneeling cable anti-rotation press - 1 x 15 @ 15 on cable machine

25 mins on the elliptical

Stretching

pemtca

5.4km in 32 minutes yesterday

02/03/15 Week 4 Workout A

Warm-up & mobility 10 mins

Superset
Glute Bridge 50kg 3 x 20
One-arm row 3 x 6 (18kg)

Superset
Box Squat 3 x 5 @55kg
Dumbbell Incline Bench Press 3 x 8/8/7 @ 2x14kg

Superset
American Deadlift 3x8 @ 55kg
with
Standing Cable Abduction 1x17 each side (20 on cable machine)
RKC Plank 1 x 55 secs
Side Plank 1 x 65 secs e/s

10 minutes on elliptical & 7 minutes on stepper

Stretching

pemtca

3/03/15 Week 4 Workout B

Warmup & mobility 10 mins

Superset:
Single-leg glute bridge shoulders elevated 3x20
Chin-Up 1x2 nearly! Not fully extended at the start of the second one 1 x 3 jump assisted, plus 2 x 1 & 1 x 4 jump assisted

Superset:
High Step-Up 3x10 e/s (2 x 9kg db)
Barbell military press 3x 7/7/6 @ 24kg

Prisoner single-leg 45 degree back extension 3x12, supersetted with

seated band abduction 1 x 20
Straight leg sit-ups 1 x 20
45 degree side bend (on back extension thing) 7kg 1 x 20 each side

5 minutes flat out on the stepper

Stretching

pemtca

5.1km in 29 minutes today, taking it fairly easy

pemtca

05/03/15 Week 4 Workout A

Warm-up & mobility 10 mins

Superset
Glute Bridge 50kg 3 x 20
One-arm row 3 x 8 (18kg)

Superset
Box Squat 3 x 5 @55kg
Dumbbell Incline Bench Press 3 x 8/8/7 @ 2x14kg

Superset
American Deadlift 3x8 @ 55kg
with
Standing Cable Abduction 1x20 each side (20 on cable machine)
RKC Plank 1 x 55 secs
Side Plank 1 x 70 secs e/s

5 minutes on stepper

Stretching

5.37km at lunchtime in 28 minutes - delighted with the time, fastest I've gone in a good while

Alf Veedersane

Nice!

You have to put go-faster stripes on yizzer running gear now!

pemtca

06/03/2015 Week 4 Workout C

Warmup & mobility 10 mins

Superset:
Hip Thrust 3 x 20 @ 49kg
One-arm cable row 3 x 6 (58.5 on cable machine)

Superset:
Full Squat 3 x 5 @ 27.5kg
One-arm Bench Press 3 x 7 @14kg

Cable Pullthrough 3 x 10 (50 on cable machine)
supersetted with:
Side-lying hip raise 1 x 12 each side
Turkish Get-Up 1 x 5 e/s (6kg)
Half-kneeling cable anti-rotation press - 1 x 10 @ 20 on cable machine

30 mins on the elliptical, including 5 x 30sec sprints

Stretching

coffee_cake

Time to google a Turkish getup...

Alf Veedersane

bluewolf wrote: »

Time to google a Turkish getup...

They look easier than they are.

coffee_cake

Holy jaysis. They don't look easy at all

pemtca

bluewolf wrote: »

Holy jaysis. They don't look easy at all

They're hell

Alf Veedersane

bluewolf wrote: »

Holy jaysis. They don't look easy at all

I know. And they look easier than they are!