Work It Wednesday

Work it Wednesday's workout!

Delts/Abs/Cardio -II--II-

#Giantset 1-5

1. Up Right Rows (Olympic Bar) 8x10-12 #65lbs-#70lbs 

2. Seated Side Dumbbell Laterals 4x12 #22.5lbs   

3. Standing Front Alternating Dumbbell Raises 4x15 #22.5lbs  

4. Walking Lunges holding #50lb  plate over head. 6x20

5. Seated Wall Squats while doing front lateral raises w/#15lbs 5x25 (holding squats 2min after performing each laterals set).

1. Seated Arnold Dumbbell Press 4x12 #25lbs 

2. One-Arm Dumbbell Up-Right Rows. 4x12 #25lbs

3. Abs: Scissors off end of flat bench (lower ab work) 4x25 #superset with V-Ups 4x25

Cardio: Stair Climber 30min. 

-II--II-

"Every Rep Counts"

Friday Night Workout!

Legs/Glutes/Abs #SuperSets

1. Leg Press 5x Pyramid up 

#6-#10 plates 8-15 reps. 

#10 plates total 8x full reps. 

2. Reverse Box Lunges 5x24 #125-#135lbs  

1. Dumbbell Split Lung 4x24 2-#30lb Dumbbells.

2. Reverse Box Lunge 3x50

(Light Bar Only) Deep!

1. Jump Hack Squats 8x12

#75lbs 

2. Abs Dumbbell V-ups #10lb

8x20

3. Dumbbell Farmer Walks 4x #110lbs 

-III--III-

Muscle Pumping Workout!

My Muscle Pumping, Fat Burning 1x50 Rep. Workout.▪️➖▪️

Keeping rest time to 60-90s between each exercise. Prepare your weights needed during the 60-90s for next exercise. Depending on your strength you'll need to drop starting weight and move to lighter and so on to continue on to #50 reps. The object is to go as heavy as you can, getting as many reps before failure hits and you need to drop to the lighter weight. Doing the #50 reps in only 2-3 weight changes is the goal if possible. Keep weight drops 2.5lb-5lb-10lb depending on the exercise and your strength.  

The main object is keeping your weight heavy and going till failure before lowering the weight. When you're done worked muscle groups should feel totally pumped and you should feel the soreness setting in fast. 

Do this with each muscle group, doing only 1-2 muscle groups in a single workout.

(Next step is to do 100 reps!)

Enjoy and Feel the Pain!

"Beautiful Pain"

Just finished my 4-mile sprint hill run in 30 minuets, then it was out to the road for HEAVY barbell walking lunges while my pups watched me suffer in Beautiful Pain!! 2x 100 = 200 lunges!

"Sunday at the Gym"

Sunday early afternoon at the gym.. One of my favorite days to train. Empty gym and lots of room for giant sets and weight hogging.

"RUN"

Post 4-mile sprint hill run for time.. Made in my set time of 30 minuets. Thank god it was a cloudy, rainy island afternoon.

Sunday Runday!

3.5 mile hill sprint for time! 

Worked my Okole hard running up those hills to keep my time under 8min. First 2mi 7.25, 7.30, 8.17 Last mile had 3 consecutive steep hills so it took longer. 1/2 mile sprint home. 3.42. Run fast, run strong!!!

Sunday Run Day!

Post 5-mile hill run. 

My pups took me on a hard, hill run today. We climbed the MOTHER of all hills. 2-miles up.

#BYOB

#BYOB Bring your own Barbell.

 I bring my own 60lb barbell to the gym to do weighted stair climbs out in the gym parking lot. My Gym doesn't allow weights outside, so I bring my own for parking lot cardio fun. I normally do a minimum of #25 climbs both up and down with 60lb barbell on my back. Two flights of stairs is 1-set. When feeling spunky I do more up to 30-40 climbs, plus walking lunges without stop doing #200-300 at a time across parking lot. My cardio FUN!

It's Leg Day!

Yes, it's Leg Day! Love Saturday leg day workouts.

"Father's Day Leg Blast"

Father's Day HEAVY Leg Blast!

"Super Sets"

1⃣ Leg Press 5x12-15

2⃣ Hack Squats 5x12-15

3⃣ Reverse Hack Squats 4x15

4⃣ Bent-Over Stiff Leg Raises 4x12 HEAVY

5⃣ Box Step-Ups 4x26

6⃣ Curtsy Lunges 4x26

7⃣ Glute Maximus machine 3x25 w/35lb plate, 2x100 No weight Burn till failure.

"Let the Soreness Set In"

"Sunday at the Gym"

Sunday late afternoon at the gym. My favorite days to train are weekends as the gym is either empty or very few people. It is the best to just take over the free weight section and do giant sets and hog all the weights. It was a perfect Sunday Ass Kicking!

Legs Swole!

The day after a Heavy Ass Leg workout. My legs are all Swole up!

Sunday Runday!

Well, the running won out today. I got the blood pumping thru my very sore legs with a nice, Hot, sprint 3 mile hill run. Completed in 24.8 min. Barf hill was tough today at noon in the blazing heat! 

Sunday, Runday!

Burning it Down!

Closed down the gym Saturday night. Got kicked out before I finished my cardio, so I took it outside on the stairs tonight. I never mind that anyway, because I LOVE running stairs and it builds up a great sweat and Okole. (Glutes)  =) 

My Workout!

My Wednesday's Heavy "Leg Day" Workout!

My Workout!

My Friday Night at the bar workout. Back/Ticeps "Heavy"

My Friday Night Workout!

Backside Ass Kicking Workout! "HEAVY"

1. Seated Pulldowns (behind the neck) 5x

2. Seated Close-Grip Front Pulldowns 5x

3. Old School T-Bar Rows 4x

4. Stiff-Leg Dead Lifts 4x

5. T-Bar Single Arm Rows 4x 

6. Barbell Box Step-Ups 4x

7. Reverse Lunges on Smith Machine 5x

8 Hyper-Extentions w/25lb plate 5x

9 Seated Calves 4x (all 3 sides)

10 Straight-Arm Wide Lat Pulls 3x