IM SO SORRY
I haven’t been logging because mid terms and bullshit and rugby tournaments
ive been going to the gym but then forgetting- imma try to get better
Extreme Training Class (1hr)
- Circuit of kettle ball swings, medicine ball pushups, jumps, side planks, squat bicep curls, suitcases, each for a minute (3x)
- Stairs
Bench:
- 10 @ 65
- 8 @ 75
- 6 @ 85
- 4 @ 95
- 2 @ 105
- 12 @ 65
Squat (OMFG):
- 10 @ 135
- 8 @ 155
- 5 @ 175
- 3 @ 195
- 3 @ 205
- 3 @ 215
- 3 @ 225
- 3 @ 235
- 1 @ 245
- 20 @ 135
Superset 1 (3x):
- 8 one legged calf raises per leg (20 lb dumbbells)
- 15 thrusters (25 lb plate)
- 8 split squats per side (40 lb bar)
Superset 2 (3x):
- 5 one leg deadlifts per leg (40 lb bar)
- 8 front squat (40 lb bar)
- 10 side bends per side (45 lb plate)
Squats:
- 8 @ 125
- 5 @ 145
- 3 @ 155
- 10 @ 135
20 min running intervals (BLAH)
kind of a shit workout tonight but whateves its still something
Bench:
- 10 @ 55
- 8 @ 65
- 6 @75
- 4 @ 85
- 2 @ 95
- 2 @ 105
- 12 @ 55
Superset (x3) :
- bent over rows (x8) (25 lb dumbbells)
- chest flys (x8) (20 lb dumbbells)
- door opens (x8) (20 lb dumbbells)
FIRST DAY OF RUGBY
that is all
(tomorrow back in da gym to lift)
Erg Piece:
- 10 x 250m, split ranging around (1:45-1:50)
`1 Hour Zumba Class
Bench:
- 10 @ 55
- 8 @ 65
- 6 @ 75
- 4 @ 85
- 2 @ 95
- 1 @ 105
- 1 @ 115
- 12 @ 55
Bench:
- 12 @ 55
- 10 @ 65
- 8 @ 75
- 6 @ 85
- 4 @ 95
- 10 @ 55
Deadlift (not really proud :[ ):
- 5 @ 135
- 3 @ 145
- 1 @ 155
- 8 @ 135
Squat:
- 10 @ 115
- 8 @ 135
- 5 @ 155
- 3 @ 175
- 1 @ 185
- 12 @ 135
Superset 1 (x3):
- 8 dumbbell curls (20 lb)
- 10 tricep extensions (30 lb dumbbell)
- 8 upright rows (30 lb dumbbell) (idk if this is the right name)
- 10 dips to each side (45 lb plate)
- 5 side lifts (20 lb dumbbell)
Superset 2 (x3):
- 8 modified stationary lunges per side (40 lb bar)
- 10 kettle bell squat/shoulder raise combo (25 lb)
- 8 walking lunges (20 lb dumbbells)
abs on abs on abs
1 hour swim
abs on abs on abs
1 hour cycling class
1 hour stepping class (holy shit)
Deadlift:
- 8 @ 115
- 5 @ 135
- 3 @ 155
- 1 @ 185
- 8 @ 135
Bench:
- 10 @ 55
- 8 @ 65
- 6 @ 75
- 12 @ 55
Superset (x4)
- 8 Bar Curls (40 lb bar)
- 8 Upright Rows (40 lb bar)
- 10 Side-bends each side (45 lb plate)
- 10 Chest Flys (15 lb dumbbells)
30 min elliptical/stepper hybrid - worked on interval training
1 hour hip hop class
(YAYY CARDIO DAYS)
Hour and a half of playing racquetball
Squats:
- 12 @ 95
- 10 @ 115
- 8 @ 135
- 5 @ 155
- 3 @ 175
- 15 @ 95
Zumba class for an hour!
