Strong Curves Log

pemtca · 23-09-2015 10:38AM

23/9/15 - No conditioning this week (I love deload weeks

)
My 'light' cardio consisted of incline treadmill walking for 20 mins followed by 5 mins on the bike, and had me sweating as much as if I had ran for an hour! Followed by loads of stretching.

pemtca · 24-09-2015 01:48PM

24/09/2015 Month 4 Week 1 Workout C

Warmup & mobility - not as long as it should have been cos the squat rack was free & I just had to grab it

Pause Squat 1 x 5 @ 20kg, 1 x 5 @ 25kg, 3 x 5 @ 30kg

Deadlift 3 x 3 @ 60kg

45 degree hyperextension 2 x 20 @ bw

Chin-up 2 x 5 singles

Incline Bench Press narrow grip 2 x 8 @ 20kg

Long lever plank 1 x 30 seconds

Some glute accessory work
Stretching

24-09-2015 02:06PM

What's a long lever plank

pemtca · 24-09-2015 02:14PM

bluewolf wrote: »

What's a long lever plank

Like a regular plank except your elbows are further forward. A lot more challenging, I found

gymfreak · 24-09-2015 04:14PM

pemtca wrote: »

Chin-up 2 x 5 singles

Sounds like your pullups are really coming along!!

pemtca · 24-09-2015 04:25PM

gymfreak wrote: »

Sounds like your pullups are really coming along!!

Very slowly!! Still can't really manage two in a row (well I've done it once or twice) but I'm getting better

pemtca · 25-09-2015 10:40AM

25/09/2015 Month 4 Week 1 Workout D

Warmup & mobility 10 mins

Superset:
Dumbbell swing 17.5kg 3 x 20
Sumo X-Band Walk 3 x 20 steps

Superset:
Lateral step-up (bench) 2 x 6kg db 3 x 10 e/s
Band seated abduction (leaning back) 3 x 20

Plank with hip extension 3 x 10 e/s

10mins walking on treadmill steep incline

Stretching

pemtca · 28-09-2015 10:15AM

28/09/15 Month 4 Week 2 Workout A

Warmup & mobility 10 mins

Goblet Squat to Reverse Lunge 3 x 5 e/s @ 17.5kg

Superset:
Seated one-arm cable row 3 x 10 e/s @ 30 on cable machine
Bent-over rear delt raise 3 x 8 @ 2 x 4kg db

Hip thrust, pause rep (3 second pause at top) 3 x 8 @ 74kg

Superset:
Band quadrupled hip extension 3 x 8 e/s
Band fire hydrant 3 x 8 e/s

Renegade Row to Push-up 3 x 5 @ 2 x 8kg db

Glute finisher
Banded hip thrusts 3 x 20 with 20 abductions at end of each set
Seated band abductions 9 x 20 (3 leaning forward, 3 straight, 3 leaning back)

Loads of stretching & foam rolling

pemtca · 29-09-2015 10:41AM

29/9/15 Month 4 Week 2 Workout B

Warmup & mobility 10 mins

Glute Bridge warmup 1 x 5 @ 44kg, 1 x 5 @ 54kg, 1 x 5 @ 64 kg, 1 x 5 @ 74kg
Glute Bridge 2 x 5 @ 79kg, 1 x 15 @ 64kg

Superset:
One arm inverted row (bar at 10 on squat rack) 3 x 8 e/s
Step-up reverse lunge combo 3 x 8 e/s @ 2 x 8kg db

Totally forgot to do my standing overhead presses :rolleyes: so I'll do them tomorrow

Superset:
Palloff Walkout 3 x 5 steps out & back with 15 on cable machine
Stability ball prone toe tap 3 x 10 e/s

Side lying hip raise, straight leg 2 x 10 e/s

Glute finisher: Glute bridge, frog position 2 x 30 @ 10kg, Banded Glute Bridge 2 x 30, Seated abductions 6 x 20

Stretching

pemtca · 30-09-2015 10:33AM

30/09/2015 Conditioning Month 4

3 rounds, no rest
RKC Plank 10 seconds
Single Leg Glute Bridge Right x 10
Banded Quadruped Hip Extension Right x 20
RKC Plank 10 seconds
Single Leg Glute Bridge Left x 10
Banded Quadrupled Hip Extension Left x 20

20 mins treadmill walking on highest incline

Stretching

pemtca · 01-10-2015 10:04AM

1/10/2015 Month 4 Week 2 Workout C

Warmup & mobility - 10 mins

Pause Squat 1 x 5 @ 20kg, 1 x 5 @ 30kg, 1 x 5 @ 40kg, 3 x 5 @ 50kg

Deadlift 1 x 3 @ 60kg, 3 x 3 @ 80kg

45 degree hyperextension 2 x 20 @ 5kg

Chin-up 1 x 5 singles, 1 x 5 with band

Incline Bench Press narrow grip 1 x 6 @ 20kg 2 x 8 @ 22.5kg

Long lever plank 1 x 30 seconds

Some glute accessory work
Stretching

pemtca · 02-10-2015 11:46AM

02/10/2015 Month 4 Week 2 Workout D

Warmup & mobility 10 mins

Superset:
Dumbbell swing 17.5kg 3 x 20
Sumo X-Band Walk 3 x 20 steps

Superset:
Lateral step-up (bench) 2 x 8kg db 3 x 10 e/s
Band seated abduction (leaning back) 3 x 30

Plank with hip extension 3 x 10 e/s

15mins walking on treadmill steep incline

Stretching & foam rolling

pemtca · 05-10-2015 09:57AM

5/10/15 Month 4 Week 3 Workout A

Warmup & mobility 10 mins

Goblet Squat to Reverse Lunge 3 x 5 e/s @ 20kg

Superset:
Seated one-arm cable row 3 x 10 e/s @ 35 on cable machine
Bent-over rear delt raise 3 x 8 @ 2 x 5kg db

Hip thrust, pause rep (3 second pause at top) 3 x 8 @ 76.5kg

Superset:
Band quadrupled hip extension 3 x 8 e/s
Band fire hydrant 3 x 8 e/s

Renegade Row to Push-up 3 x 5 @ 2 x 9kg db

Glute finisher
Banded kickbacks 3 x 15 e/s

Loads of stretching

pemtca · 08-10-2015 12:25PM

6/10/2015 Month 4 Week 3 Workout B

Warmup & mobility 10 mins

Glute Bridge warmup 1 x 8 @ 44kg, 1 x 6 @ 54kg, 1 x 5 @ 64 kg, 1 x 3 @ 74kg
Glute Bridge 2 x 5 @ 82.5kg, 1 x 15 @ 66.5kg

Superset:
One arm inverted row (bar at 9 on squat rack) 3 x 8 e/s
Step-up reverse lunge combo 3 x 8 e/s @ 2 x 9kg db

standing overhead presses 2 x 10 @ 2 x 8kg db

Superset:
Palloff Walkout 3 x 5 steps out & back with 20 on cable machine
Stability ball prone toe tap 3 x 10 e/s

Side lying hip raise, straight leg 2 x 10 e/s

Stretching

pemtca · 08-10-2015 12:26PM

7/10/2015 Month 4 Week 3 Conditioning

3 rounds, no rest
RKC Plank 10 seconds
Single Leg Glute Bridge Right x 10
Quadruped Hip Extension Right x 20
RKC Plank 10 seconds
Single Leg Glute Bridge Left x 10
Quadrupled Hip Extension Left x 20

20 mins treadmill walking on highest incline

Stretching

pemtca · 08-10-2015 12:29PM

8/10/2015 Month 4 Week 3 Workout D (swopping C& D up until Christmas as I'm doing a course on Wednesday nights so getting to bed later & am wrecked on Thursday mornings - D is a shorter, easier workout)

Warmup & mobility 10 mins

Superset:
Dumbbell swing 20kg 3 x 20
Sumo X-Band Walk 3 x 20 steps

Superset:
Lateral step-up (high plyo box) 2 x 8kg db 3 x 10 e/s
Band seated abduction (leaning back) 3 x 30

Plank with hip extension 3 x 10 e/s

Barbell complex: Front squat, o/h press, bent-over row, romanian deadlift with 20kg bar 6 reps each, 30 seconds rest, 5 reps each, 30 secs rest etc. down to 1 rep each

Stretching & foam rolling

pemtca · 09-10-2015 10:10AM

9/10/2015 Month 4 Week 3 Workout C

Warmup & mobility - 10 mins

Pause Squat 1 x 5 @ 20kg, 1 x 5 @ 30kg, 1 x 5 @ 40kg, 3 x 5 @ 52.5kg

Deadlift 1 x 5 @ 60kg, 1 x 3 @ 70kg 1 x 3 @ 82.5kg 2 x 3 @ 85kg

45 degree hyperextension 2 x 20 @ 6kg

Chin-up 1 x 2, 1 x 3 singles, 1 x 5 with band

Incline Bench Press narrow grip 1 x 6 @ 20kg 1 x 6 @ 25kg, 1 x 7 @ 25kg

Long lever plank 1 x 35 seconds

Leg Press: 1 x 8 @ 87.5, 1 x 8 @ 107.5, 1 x 8 @ 117.5, 1 x 8 @ 122.5, 1 x 8 @ 127.5

Stretching

pemtca · 12-10-2015 10:15AM

12/10/15 Month 4 Week 4 Workout A

Warmup & mobility 10 mins

Goblet Squat to Reverse Lunge 3 x 5 e/s @ 22.5kg

Superset:
Seated one-arm cable row 3 x 10 e/s @ 40 on cable machine
Bent-over rear delt raise 3 x 8 @ 2 x 6kg db

Hip thrust, pause rep (3 second pause at top) 3 x 8 @ 79kg

Superset:
Band quadrupled hip extension 3 x 8 e/s
Band fire hydrant 3 x 8 e/s

Renegade Row to Push-up 3 x 5 @ 2 x 10kg db

Glute finisher
Hip thrust (band around knees) x 20
10 second isohold
Abductions x 20
3 rounds

Stretching

pemtca · 13-10-2015 10:00AM

13/10/2015 Month 4 Week 4 Workout B

Warmup & mobility 10 mins

Glute Bridge warmup 1 x 10 @ 44kg, 1 x 8 @ 54kg, 1 x 6 @ 64 kg, 1 x 5 @ 74kg
Glute Bridge 2 x 5 @ 84kg, 1 x 20 @ 69kg

Superset:
One arm inverted row (bar at 9 on squat rack) 3 x 8 e/s
Step-up reverse lunge combo 3 x 8 e/s @ 2 x 9kg db (plyo box)

standing overhead presses 2 x 10 @ 2 x 9kg db

Superset:
Palloff Walkout 3 x 5 steps out & back with 31.5 on cable machine
Stability ball prone toe tap 3 x 10 e/s

Side lying hip raise, straight leg 2 x 10 e/s

Stretching

pemtca · 14-10-2015 12:01PM

14/10/2015 Month 4 Week 4 Conditioning

3 rounds, 1 minute rest in between
Single leg romanian deadlift to skater squat 10 e/s
High knees x 20
Push-ups x 5
Mountain climbers x 20
Plank with hip raise 10 e/s

3 rounds, 30 seconds rest in between
RKC Plank 20 seconds
Single Leg Glute Bridge Right x 10
Quadruped Hip Extension Right x 20
RKC Plank 20 seconds
Single Leg Glute Bridge Left x 10
Quadrupled Hip Extension Left x 20

7 mins treadmill walking on highest incline

Stretching

pemtca · 15-10-2015 09:52AM

15/10/2015 Month 4 Week 4 Workout D

Warmup & mobility 10 mins

Superset:
Dumbbell swing 22.5kg 3 x 20
Sumo X-Band Walk 3 x 20 steps

Superset:
Lateral step-up (regular plyo box) 2 x 9kg db 3 x 10 e/s
Band seated abduction (leaning back) 3 x 30

Plank with hip extension 3 x 10 e/s, supersetted with banded glute bridges x 20
Banded quadrupled hip extension 3 x 10 e/s

Barbell complex: Front squat, o/h press, bent-over row, romanian deadlift with 20kg bar 8 reps each, 30 seconds rest, 7 reps each, 30 secs rest etc. down to 1 rep each

Stretching & foam rolling

pemtca · 16-10-2015 10:11AM

16/10/2015 Month 4 Week 4 Workout C

Warmup & mobility - 10 mins

Pause Squat 1 x 10 @ 20kg, 1 x 10 @ 30kg, 1 x 5 @ 40kg, 3 x 5 @ 55kg

Deadlift 1 x 2 @ 60kg, 1 x 1 @ 70kg 1 x 1 @ 80kg 1 x 3 @ 85kg 2 x 3 @ 87.5kg
1 rep max attempt - got 90kg no problem, but couldn't move 92.5kg at all :mad:

45 degree hyperextension 2 x 20 @ 7kg

Chin-up 1 x 2, 1 x 3 singles, 1 x 5 with band

Incline Bench Press narrow grip 1 x 8 @ 20kg 1 x 8 @ 25kg, 1 x 7 @ 25kg

Long lever plank 1 x 40 seconds

Stretching

ninamc · 16-10-2015 10:28AM

Looks like a good session. Amazing the difference in 2.5kg. I've been there a couple times where I've added 2.5 and literally can't move it whatsoever.
The narrow grip incline bench would send me to tears, great work

pemtca · 16-10-2015 10:38AM

ninamc wrote: »

Looks like a good session. Amazing the difference in 2.5kg. I've been there a couple times where I've added 2.5 and literally can't move it whatsoever.
The narrow grip incline bench would send me to tears, great work

Yep narrow grip is a bitch, particularly after chin-ups - my arms were like jelly..

Alf Veedersane · 16-10-2015 11:25AM

The incline, close grip benching felt so different the first time I tried it. It felt so much different considering I was doing close grip on the flat and normal incline banch as well...didn't think it'd feel so different

pemtca · 19-10-2015 10:19AM

19/10/2015 Month 5 Week 1 (Deload week)

Warmup & mobility 10 mins

Goblet squat 3 x 15 @ 8kg

Glute Bridge 2 x 8 @ 54kg, 1 x 20 @ 44kg

Pull-up 2 x 3 assisted (41.5kg on machine)

Superset:
Wide stance good mornings 1 x 8 @ 20kg, 2 x 8 @ 30kg
X band backward monster walks 3 x 20 steps

Superset:
Dumbbell Bench Press 2 x 8 @ 2 x 8kg db
Side plank with clam 2 x 15 e/s

Glute kickbacks with band 2 x 10 e/s
Seated abductions 6 x 20 (2 leaning forward, 2 straight, 2 leaning back)

Lots of foam rolling

pemtca · 20-10-2015 09:57AM

20/10/2015 Month 5 Week 1

Warmup & Mobility 10 mins

Superset:
Single Leg Hip Thrust, pause rep 3 x 10 e/s
Double Standing hip abduction 3 x 10 e/s

Pendlay Row 3 x 6 @ 30kg

Romanian Deadlift with abduction 2 x 10 e/s @ 30kg

Military Press 3 x 8 @ 2 x 5kg db

Hanging Frog Raise into knee raise with rotation 4 x 5 (should have been 2 x 10 but couldn't keep hanging for that long...)

Glute Bridge Frog position 8kg 1 x 30
Glute Bridge with Band 1 x 20
Seated Abduction 1 x 30

Stretching

20-10-2015 06:29PM

Hanging frogs :eek:

pemtca · 21-10-2015 11:31AM

bluewolf wrote: »

Hanging frogs :eek:

Oh God :eek: had DOMS by 6 o'clock yesterday evening after these. It hurts to laugh...

pemtca · 21-10-2015 11:32AM

21/10/2015 Just some light cardio this morning - 20 minutes incline walking on the treadmill followed by 10 minutes on the bike

Strong Curves Log

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