Strong Curves Log

pemtca · 26-09-2016 09:40AM

j@utis wrote: »

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?

I feel them in my abs and obliques

pemtca · 26-09-2016 09:58AM

26/09/2016 Month 16 Week 1 (Deload week) Workout A

Warmup & Mobility 10 mins

Back Squat dynamic effort 3 x 5 @ 20kg
One-arm floor press 3 x 6 e/s @ 7.5kg
Wide stance good morning 3 x 8 @ 20kg
Seated cable row 3 x 8 @ 25 on cable machine
Superset:
Band donkey kick 3 x 12 e/s
Band side lying clamshell 3 x 12 e/s

10 mins walking on treadmill highest incline
tabata intervals on bike 8 x 20secs on 10secs off

Stretching

pemtca · 27-09-2016 09:45AM

27/09/2016 Month 16 Week 1 (Deload week) Workout B

Warmup & mobility 10 mins

Deadlift dynamic effort 3 x 5 @ 30kg
Pendlay row 3 x 5 @ 24kg
Deficit reverse lunge contralateral load 3 x 8 e/s @ 7.5kg
Decline Push-ups 3 x 6
Superset:
Vup 3 x 6e/s
Band hip rotation 3 x 15 e/s

Stretching

pemtca · 28-09-2016 04:52PM

28/09/2016 Month 16 Week 1 Conditioning

8 min warmup then 20 min fitness program on the stationary bike, followed by 5 mins flat out on the stepper

Load of stretching

pemtca · 29-09-2016 04:39PM

29/09/2016 Month 16 Week 1 (Deload week) Workout C

Warmup & Mobility 10 mins

Hip Thrust 3 x 10 @ 60kg, 1 x 20 @ 60kg

Goblet Squat 2 x 10 @ 12.5kg

Kettlebell swing 2 x 15 @ 12kg

Monster band walk 2 x 10 forward & back

Hollow body hold 2 x 20 secons

Glute finisher - 3 rounds of
Band side lying clamshell 10 e/s
Seated band abduction 20
Band kickbacks 10 e/s

20 min fitness program on bike (level 6)

Stretching

pemtca · 30-09-2016 10:15AM

30/09/2016 Month 16 Week 1 (Deload week) Workout D

Warmup & mobility 10 mins

Back Squat with 3 sec pause 3 x 3 @ 20kg

American Deadlift 2 x 20 @ 20kg

Single leg hip thrust with 3 sec pause 2 x 8 e/s BW

Back Extension 3 x 20 BW

Band seated hip abduction burnout 1 x 70

Incline Bench 2 x 10 @ 20kg

Assisted Chin-up (green band) 2 x 8

10 mins walking on treadmill highest incline speed 5.6

Stretching

pemtca · 03-10-2016 09:54AM

03/10/2016 Month 16 Week 2 Workout A

Squat warmup: BW 3 x 10, 20kg 2 x 10, 30kg 1 x 8, 35kg 1 x 6
Back Squat dynamic effort 3 x 5 @ 40kg
One-arm floor press 3 x 6 e/s @ 12.5kg
Wide stance good morning 3 x 8 @ 35kg
Seated cable row 3 x 8 @ 40 on cable machine
Superset:
Band donkey kick 3 x 12 e/s
Band side lying clamshell 3 x 12 e/s

14 min fitness program on bike

Stretching

pemtca · 04-10-2016 10:37AM

4/10/2016 Month 16 Week 2 Workout B

Warmup & mobility 10 mins

Deadlift dynamic effort 3 x 5 @ 50kg
Pendlay row 3 x 5 @ 37.5kg
Deficit reverse lunge contralateral load 3 x 8 e/s @ 12.5kg
Decline Push-ups 3 x 7
Superset:
Vup 3 x 6e/s
Band hip rotation 3 x 15 e/s

Some glute accessory work

Stretching

pemtca · 05-10-2016 12:53PM

5/10/2016 Month 16 Week 2 Conditioning

4 rounds of :
Static lunge x 15 e/s (2 x 6kg db)
Renegade Row x 10 e/s (2 x 6kg db)
Wall sit x 30 seconds
Step up x 10 e/s
KB Swing x 10 @ 16kg
30 secs rest between rounds

10 mins incline walking on treadmill
10 min fitness program on bike

Loads of stretching

pemtca · 06-10-2016 01:44PM

6/10/2016 Month 16 Week 2 Workout C

Warmup & Mobility 10 mins

Hip Thrust warmup 1 x 10 @ 60kg, 1 x 10 @ 70kg, 1 x 10 @ 80kg
Hip Thrust AMRAP 1 x 15 @ 90kg

Goblet Squat 2 x 10 @ 25kg

Kettlebell swing 2 x 15 @ 16kg

Monster band walk 2 x 10 forward & back

Hollow body hold 2 x 20 seconds

Stretching

pemtca · 07-10-2016 12:28PM

7/10/2016 Month 16 Week 2 Workout D

Warmup & mobility 10 mins

Back Squat with 3 sec pause 3 x 3 @ 40kg

American Deadlift 2 x 20 @ 35kg

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

Back Extension 3 x 20 @ 6kg

Band seated hip abduction burnout 1 x 80

Incline Bench 2 x 10 @ 25kg

Assisted Chin-up (green band) 2 x 10

Stretching

pemtca · 10-10-2016 10:40AM

10/10/2016 Month 16 Week 3 Workout A

Squat warmup: BW 3 x 10, 20kg 2 x 10, 30kg 1 x 8, 35kg 1 x 6
Back Squat dynamic effort 3 x 5 @ 42.5kg
One-arm floor press warmup 1 x 10 @ 7.5kg, 1 x 8 @ 10kg
3 x 6 e/s @ 5kg
Wide stance good morning 3 x 8 @ 37.5kg
Seated cable row 3 x 8 @ 45 on cable machine
Superset:
Band donkey kick 3 x 12 e/s
Band side lying clamshell 3 x 12 e/s

10 min fitness program on bike

Stretching

pemtca · 11-10-2016 01:20PM

11/10/2016 Month 16 Week 3 Workout B

Warmup & mobility 10 mins

Deadlift dynamic effort 3 x 5 @ 52.5kg
Pendlay row 3 x 5 @ 40kg
Deficit reverse lunge contralateral load 3 x 8 e/s @ 12.5kg
Decline Push-ups 3 x 7
Superset:
Vup 3 x 7e/s
Band hip rotation 3 x 15 e/s

Some glute accessory work

Stretching

pemtca · 12-10-2016 11:47AM

12/10/2016 Month 16 Week 3 Conditioning

Wasn't feeling great this morning so I just did 20 minutes easy on the bike & some stretching afterwards

pemtca · 13-10-2016 01:35PM

13/10/2016 Month 16 Week 3
Supposed to be workout C today but still not feeling the best so I just did a short glute band circuit:
3 rounds of:
Seated band abductions x 20
Band Kickbacks x 15 e/s
Band side-lying clamshell x 15 e/s
3 rounds of:
Band hip thrust x 20
Feet elevated band glute bridge x 20
Band frog pump x 20
then some monster band walks & sumo walks to finish
Stretching

pemtca · 14-10-2016 09:41AM

14/10/2016
Still not feeling the best so did a light weight made up on the spot workout this morning:

Superset 3 x 10
Goblet Squat 10kg
RDL 10kg

Superset 3 x 10
Bicep Curl 2 x 5kg
Lateral raise 2 x 5kg

Superset
Band glute kickback 3 x 10 e/s
Pallof Squat 3 x 10 e/s
Band seated abduction 3 x 20

Superset 3 x 10
Bent-over row 14kg
Overhead press 14kg

Superset
Bicycle crunch 3 x 10 e/s
Hollow body hold 3 x 10 seconds

Stretching

pemtca · 17-10-2016 09:58AM

17/10/2016 Month 16 Week 3 Workout D

Warmup & mobility 10 mins

Back Squat with 3 sec pause 3 x 3 @ 40kg

American Deadlift 2 x 20 @ 35kg

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

Back Extension 3 x 20 @ 6kg

Band seated hip abduction burnout 1 x 80

Incline Bench 2 x 10 @ 25kg

Assisted Chin-up (green band) 2 x 10

Stretching

pemtca · 18-10-2016 09:54AM

18/10/2016 Month 16 Week 3 Workout C

Warmup & Mobility 10 mins

Hip Thrust warmup 1 x 10 @ 60kg, 1 x 8 @ 70kg, 1 x 6 @ 80kg, 1 x 4 @ 90kg
Hip Thrust AMRAP 1 x 10 @ 100kg

Goblet Squat 2 x 10 @ 25kg

Kettlebell swing 2 x 15 @ 16kg

Monster band walk 2 x 10 forward & back

Hollow body hold 2 x 20 seconds

Some glute accessory work

Stretching

pemtca · 20-10-2016 10:05AM

19/10/2016 Month 16 Week 3/4 Conditioning

10 mins of intervals on the bike
Barbell complex 5 x 8 - Front Squat, Overhead Press, Bent-over row, RDL

Stretching

pemtca · 20-10-2016 10:07AM

20/10/2016 Month 16 Week 4 Workout A

Squat warmup: BW 3 x 10, 20kg 2 x 10, 30kg 1 x 8, 40kg 1 x 6
Back Squat dynamic effort 3 x 5 @ 45kg
One-arm floor press warmup 1 x 6 @ 7.5kg, 1 x 4 @ 12.5kg
3 x 6 e/s @ 15kg
Wide stance good morning 3 x 8 @ 40kg
Seated cable row 3 x 8 @ 45 on cable machine
Superset:
Band donkey kick 3 x 12 e/s
Band side lying clamshell 3 x 12 e/s

Stretching

pemtca · 21-10-2016 02:06PM

21/10/2016 Month 16 Week 4 Workout B

Warmup & mobility 10 mins

Deadlift dynamic effort 3 x 5 @ 55kg
Pendlay row 3 x 5 @ 42.5kg
Deficit reverse lunge contralateral load 3 x 8 e/s @ 12.5kg
Decline Push-ups 3 x 8
Superset:
Vup 3 x 8e/s
Band hip rotation 3 x 15 e/s
10 minute fitness program on the bike

Stretching

pemtca · 25-10-2016 12:34PM

24/10/2016 Month 16 Week 4 Workout D

Warmup & mobility 10 mins

Back Squat with 3 sec pause 3 x 3 @ 42.5kg

American Deadlift 2 x 20 @ 37.5kg

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

Back Extension 3 x 20 @ 7kg

Band seated hip abduction burnout 1 x 100

Incline Bench 2 x 10 @ 27.5kg

Assisted Chin-up (green band) 2 x 10

Stretching

pemtca · 25-10-2016 12:36PM

25/10/2016 Month 16 Week 4 Workout C

Warmup & Mobility 10 mins

Hip Thrust warmup 1 x 10 @ 60kg, 1 x 8 @ 70kg, 1 x 6 @ 80kg, 1 x 4 @ 90kg, 1 x 4 @ 100kg
Hip Thrust AMRAP 1 x 8 @ 110kg

Goblet Squat 2 x 10 @ 25kg

Kettlebell swing 2 x 15 @ 20kg (no kbs around today so did it with a db)

Monster band walk 2 x 10 forward & back

Hollow body hold 2 x 20 seconds
15min fitness program on bike

Stretching

j@utis · 26-10-2016 01:43PM

Hi, are you still doing "active rest" days?

pemtca · 26-10-2016 01:51PM

26/10/2016 Month 16 Week 4 Conditioning

4 rounds of
DB Deadlift into Farmer's carry (2x15kg) 20 steps each way
Deficit reverse lunge x 20
Push-up x 5 into mountain climber x 30 e/s
Jump Squat x 10

then

4 rounds of
RKC Plank x 20 seconds
Single leg glute bridge x 10 e/s
Quadrupled hip extension x 10 e/s

15 minute fitness program on the bike

pemtca · 26-10-2016 01:52PM

j@utis wrote: »

Hi, are you still doing "active rest" days?

I do nothing on Saturdays except wander around town, and I do an hour of ballroom/latin dancing on Sundays!

j@utis · 26-10-2016 04:43PM

I'm asking because I did this little experiment last summer (July-August) where I cycled for at least 40 minutes, 2-3 times per week on my days off gym (I go to the gym 3-4 times per week), and I also cut my average calories by 100kcal/d and I didn't see any changes neither on the scale or in body composition. For that reason I've dropped "active rest" days almost completely, I might get out on my bike once a week now. It thought it was interesting how my body didn't respond to reduced calories or found ways to compensate for it.

Latin dancing? Hot!

pemtca · 27-10-2016 01:58PM

[QUOTE=j@utis;

Latin dancing? Hot![/QUOTE]
It's great fun!

pemtca · 27-10-2016 02:01PM

27/10/2016 Month 17 Week 1 (Deload week) Workout A

Warmup & mobility 10 mins

Sumo Deadlift 3 x 5 @ 60kg

1.5 Hip Thrust 3 x 5 @ 60kg

Goblet Bulgarian Split Squat 3 x 5 e/s @ 10kg

Band assisted chin-up 3 x 8

Narrow Push-Up (from box) 3 x 10

Band Pallof Squat press 3 x 10 e/s

Stretching

pemtca · 28-10-2016 10:38AM

28/10/2016 Month 17 Week 1 (Deload week) Workout B

Warmup & mobility 10 min

Superset:
Back Squat 3 x 5 @ 35kg
Band clamshell with 3 sec pause 3 x 12 e/s

Superset:
American Deadlift 3 x 6 @ 30kg
X Band Monster backward walk 3 x 24 steps

Superset:
Reverse lunge goblet hold 3 x 6 e/s @ 10kg
Feet elevated plank 3 x 60secs

10 min fitness program on bike

Stretching

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