Strong Curves Log

eclectichoney

Alf Veedersane wrote: »

I know. And they look easier than they are!

I am always in serious awe of people who do TGUs. I can't even concentrate on watching a video long enough to remember all the bits nevermind actually try one.

One day, maybe!

Also, thanks for putting me onto Bret Contreras - he has some good stuff on his FB page

pemtca

5.5km in 32 minutes this morning

pemtca

9/03/2015 - 2nd phase of advanced - Workout A week 5

Warmup & mobility - 10 mins

Superset:
Hipthrust 3 x 8 @ 55kg
Seated Row 3 x 8 @ 35 on cable machine

Superset:
Full Squat 3 x 5 @ 30kg
Bench Press 3 x 6 @ 30kg

Good Morning 3 x 8 @ 35kg, supersetted with:
Band standing abduction 1 x 10 e/s
Ab wheel rollout from knees 1 x 10
Dumbbell side bend 1 x 20 e/s @ 12kg

Barbell complex @ 20kg
Front Squat
Overhead Press
Bent over row
Romanian Deadlift
4 x 6 each, no breaks

5 mins flat out on stepper
15 mins on elliptical

Stretching

pemtca

10/03/2015 Workout B Week 5

Warmup & Mobility 10 mins

Superset:
Single Leg Hip thrust feet elevated BW 3 x 14
Neutral Grip Negative Pull up 3 x 3

Superset:
Walking lunge (2 x 12.5kg dumbbells) 3 x 10 e/s
Push-press 27.5kg 3 x 6

Dumbbell Back Extension (5kg) 3 x 14 supersetted with
Seated Band abduction 1 x 30
Hanging leg raise 1 x 10
Landmine 1 x 10

Conditioning circuit
30secs each of
Jump Squats
Mountain climbers
Plank jacks
Plank
for 10 minutes (4 sets)

Stretching

pemtca

5.2km in 28 minutes yesterday. Rest day today. Serious DOMS in arms, chest & back today - must be from the attempted pull-ups

pemtca

Warmup & mobility - 10 mins

Superset:
Hipthrust 3 x 8 @ 57.5kg
Seated Row 3 x 8 @ 40 on cable machine

Superset:
Full Squat 3 x 5 @ 30kg
Bench Press 3 x 6 @ 30kg

Good Morning 3 x 8 @ 35kg

Band standing abduction 1 x 15 e/s
Ab wheel rollout from knees 1 x 10
Dumbbell side bend 1 x 20 e/s @ 12.5kg

Barbell complex @ 24kg
Front Squat
Overhead Press
Bent over row
Romanian Deadlift
4 x 6 each, 30 secs break between each set

5 mins flat out on stepper

Stretching

pemtca

5.6km at lunchtime in 30mins 40secs

pemtca

13/03/2015 Workout C Week 5

Warmup & Mobility 10 mins

Superset:
Hip Thrust 57.5kg 3 x 30secs isohold
Narrow base push-ups (off a bench) 3 x 5

Superset:
Skater squat 3 x 8 e/s
D-handle lat pulldown 35 on cable machine 3 x 8

Barbell Single leg Romanian Deadlift 22.5kg 3 x 8 supersetted with
Side-lying hip raise 1 x 12
Straight leg sit-up 1 x 20
45degree side bend 6kg db 1 x 20

Conditioning circuit
4 x 20secs on/10secs off of each
Kettlebell swings 16kg
Spiderman Climb
Jump Squats
Plank
Wall Sit

15mins on the elliptical

Stretching

pemtca

7.3km in 43 minutes this morning

pemtca

16/03/2015 Week 6 Workout A

Warmup & mobility - 10 mins

Superset:
Hipthrust 3 x 8 @ 60kg
Seated Row 3 x 6 @ 45 on cable machine

Superset:
Full Squat 3 x 5 @ 32.5kg
Bench Press 3 x 8/7/6 @ 30kg

Good Morning 3 x 8 @ 35kg

Band standing abduction 1 x 18 e/s
Ab wheel rollout from knees 1 x 10
Dumbbell side bend 1 x 20 e/s @ 14kg

Conditioning circuit
4 x 20secs on/10secs off of each
Mountain Climbers
Kettlebell swings 16kg
Static lunges 2 x 6kg db
Plank
Tricep kickbacks 2 x 6kg db

Stretching

pemtca

7.35km in 40mins 40secs this morning, followed by 3 rounds of
Single leg hip thrust feet elevated 12 reps e/s
Skater squat 8 reps e/s
Seated band abduction 20 reps

Stretching

EmcD123

Whats a skater squat?:)

pemtca

EmcD123 wrote: »

Whats a skater squat?:)

It's basically a squat on one leg
https://www.youtube.com/watch?v=qIi5bsSjdw4

pemtca

19/03/2015 Workout B Week 6

Warmup & Mobility 10 mins

Superset:
Single Leg Hip thrust feet elevated BW 3 x 16
Neutral Grip Negative Pull up 3 x 3

Superset:
Walking lunge (2 x 14kg dumbbells) 3 x 10 e/s
Push-press 30kg 3 x 6

Dumbbell Back Extension (5kg) 3 x 16 supersetted with
Seated Band abduction 1 x 30
Hanging leg raise 1 x 12
Landmine 1 x 12

Conditioning circuit
20secs on/10secs off x 4 of each
Front Squat 20kg
Overhead press 20kg
Romanian Deadlift 20kg
Plank
Bent-over row 20kg (was suffering hugely on these, barely eeked out 2 reps for the last round of 20seconds!!)

Stretching

pemtca

5.6km at lunchtime in 31 minutes flat

pemtca

20/03/2015 Workout C Week 6

Warmup & Mobility 10 mins

Superset:
Hip Thrust 60kg 3 x 30secs isohold
Narrow base push-ups (off a bench) 3 x 5

Superset:
Skater squat 3 x 8 e/s
D-handle lat pulldown 40 on cable machine 3 x 8/8/6

Barbell Single leg Romanian Deadlift 22.5kg 3 x 10 supersetted with
Side-lying hip raise 1 x 12
Straight leg sit-up with 3kg db 1 x 20
45degree side bend 7kg db 1 x 20

Conditioning circuit
4 x 20secs on/10secs off of each
Spiderman Climb
Jump Squats
Plank
Mountain Climbers
Wall Sit

15mins on the elliptical

Stretching

pemtca

5.5km this morning, incorporating 10 x 30 second sprints

pemtca

23/03/2015 Week 7 Workout A

Warmup & mobility - 10 mins

Superset:
Hipthrust 3 x 8 @ 62.5kg
Seated Row 3 x 7 @ 45 on cable machine

Superset:
Full Squat 3 x 5 @ 35kg
Bench Press 3 x 8/8/6 @ 30kg

Good Morning 3 x 8 @ 37.5kg

Band standing abduction 1 x 20 e/s
Ab wheel rollout from knees 1 x 12
Dumbbell side bend 1 x 20 e/s @ 16kg

Conditioning circuit
4 x 20secs on/10secs off of each
Mountain Climbers
Kettlebell swings 12kg
Static lunges 2 x 6kg db
Moving Plank
High knees

5 mins flat out on stepper
10 mins easy on elliptical

Stretching

pemtca

24/03/2015 Workout B Week 7

Warmup & Mobility 10 mins

Superset:
Single Leg Hip thrust feet elevated BW 3 x 18
Neutral Grip Negative Pull up 3 x 3

Superset:
Walking lunge (2 x 15kg dumbbells) 3 x 10 e/s
Push-press 32.5kg 3 x 5

Dumbbell Back Extension (5kg) 3 x 18 supersetted with
Seated Band abduction 1 x 30
Hanging leg raise 1 x 14
Landmine 1 x 14

10 mins on elliptical

Stretching


5.5km at lunchtime in 31 minutes

pemtca

26/03/2015 Week 7 Workout A

Warmup & mobility - 10 mins

Superset:
Hipthrust 3 x 8 @ 62.5kg
Seated Row 3 x 8 @ 45 on cable machine

Superset:
Full Squat 3 x 5 @ 35kg
Bench Press 3 x 8/8/8 @ 30kg

Good Morning 3 x 10 @ 35kg

Band standing abduction 1 x 20 e/s
Ab wheel rollout from knees 1 x 12
Dumbbell side bend 1 x 20 e/s @ 16kg

Conditioning circuit
4 x 20secs on/10secs off of each
Band seated abduction leaning forward
Band seated abduction straight
Band seated abduction leaning back
Mountain Climbers
Plank

Stretching

pemtca

6km yesterday in 34 minutes

27/03/2015 Workout C Week 7

Warmup & Mobility 10 mins

Superset:
Hip Thrust 60kg 3 x 40/40/35 secs isohold
Narrow base push-ups (off a bench) 3 x 5

Superset:
Skater squat 3 x 8 e/s
D-handle lat pulldown 40 on cable machine 3 x 8/8/8

Barbell Single leg Romanian Deadlift 22.5kg 3 x 12 supersetted with
Side-lying hip raise 1 x 14
Straight leg sit-up with 4kg db 1 x 20
There was supposed to be a 45 degree side bend here but I just realised I totally forgot to do it!

Conditioning circuit
4 x 20secs on/10secs off of each
Kettlebell swing 12kg (too light, but I couldn't find the 16kg)
Spiderman Climb
Jump Squats
Plank
Wall Sit

5mins on stepper
15mins on the elliptical

Stretching

pemtca

6 slow km this morning

pemtca

30/03/2015 Week 8 Workout A

Warmup & mobility - 10 mins

Superset:
Hipthrust 3 x 8 @ 65kg
Seated Row 3 x 6 @ 50 on cable machine

Superset:
Full Squat 3 x 5 @ 37.5kg
Bench Press 3 x 6/5/4 @ 32.5kg

Good Morning 3 x 12 @ 35kg

Band standing abduction 1 x 24 e/s
Ab wheel rollout from knees 1 x 14
Dumbbell side bend 1 x 20 e/s @ 17.5kg

Conditioning circuit
30secs on 30secs off of each x 2
Mountain Climbers
Kettlebell swing 12kg
Static lunge 12kg
Moving Plank
Jump Squat

10mins on elliptical

Stretching

eclectichoney

pemtca wrote: »

Hipthrust 3 x 8 @ 65kg

This keeps going up and up - one day I'll log on and see 3 figures :eek::eek:

pemtca

eclectichoney wrote: »

This keeps going up and up - one day I'll log on and see 3 figures :eek::eek:

;)Some day...

pemtca

31/03/2015 Workout B Week 8

Warmup & Mobility 10 mins

Superset:
Single Leg Hip thrust feet elevated BW 3 x 20 e/s
Neutral Grip Negative Pull up 3 x 3

Superset:
Walking lunge (2 x 16kg dumbbells) 3 x 10 e/s
Push-press 32.5kg 3 x 6

Dumbbell Back Extension (5kg) 3 x 20 supersetted with
Seated Band abduction 1 x 30
Hanging leg raise 1 x 16
Landmine 1 x 14

Conditioning circuit
4 x 20secs on/10secs off of each
Band seated abduction leaning forward
Band seated abduction straight
Band seated abduction leaning back
Tricep dips
Jump squats

Stretching

pemtca

5.35km at lunchtime yesterday in 30mins

pemtca

2/04/2015 Workout C Week 8

Warmup & Mobility 10 mins

Superset:
Hip Thrust 60kg 3 x 45/45/50 secs isohold
Narrow base push-ups (off a bench) 3 x 6

Superset:
Skater squat 3 x 8 e/s
D-handle lat pulldown 45 on cable machine 3 x 8/7/6

Barbell Single leg Romanian Deadlift 25kg 3 x 8 supersetted with
Side-lying hip raise 1 x 15
Straight leg sit-up with 5kg db 1 x 20
45 degree side bend 9kg db 1 x 15

Conditioning circuit
4 x 20secs on/10secs off of each
Kettlebell swing 16kg
Spiderman Climb
Back Extensions
Plank
Wall Sit

5mins on stepper

Stretching

pemtca

3/4/15
5.9km run with some sprints, followed by
single leg hip thrusts 3 x 12 e/s
Bulgarian Split Squat 3 x 12 e/s
Seated band abduction 3 x 20

Stretching

6/4/15 8km run this morning

pemtca

Won't get to the gym this week apart from today, so taking a break from the program. Just did:

Hip Thrust 40kg 3 x 20
Push-Press 20kg 3 x 10

Glute Bridge 40kg 3 x 20
Bent-over row 20kg 3 x 10

Good Morning 20kg 3 x 20
High Step-Up 3 x 10 e/s

Static Lunge 20kg 3 x 10 e/s
Ab Rollout 3 x 10

5 minutes on stepper

Stretching