Ironlady's fitness journal

5 sets
8 ea side, lateral wall balls
30 second elbow plank

3 sets
10 side to side ball slam
10 renegade rows, 10lbs
35lb kb farmer's walk

3 sets
10 squat to wall balls
12 25lb kb swing
10 TRX inverted row

?

warm up sets:
5 55lbs
5 65lbs
working:
5x5 75lbs

deadlifts
warm up:
1x8 95lbs
5 135lbs
working:
5x5 155lbs

?

4 rounds
10 5m back&forth run, tapping the ground after each rep
20 sec mountain climbers
no rest in between

4 sets
8lb squats to wall balls
5 each leg, lunge with 5lb lateral raise
10 sit up to hip up

4 sets
10 squat thrust
12 trx inverted row
30lb farmer's walk

?

Back squats
8 bar weight warm up
4x8 65lbs

RDL
8 bar weight warm up
working:
8 95lb
2x8 115lb
8 130lbs, strapped
 
—

3 rounds
8 135lb barbell deadlift
6 burpees
10 20lb kettlebell swing
10 15lb kettlebell snatch

—

Abs:
2x30 sec plank
3x20 heel touches
3x15 bicycle crunches
3x15 mountain climb

—

5 sets
10 ball throws, 15lbs
40 sec plank

4 sets
12 hip thrusts
12 10lb db push press

3 sets
12 SDL
12 20lb db rows
30 sec ea side suitcase carry
 
3 rounds

30 rope slams
30 ball slams
30 goblet squats
1 minute plank

20 minutes spin

?

Bench
5x5 60lbs

accessory:
4x10 chest press
4x10 incline db chest press
4x10 incline flys

15 mins treadmill

?

back squats
5x5 80lbs

4x10 db Romanian deadlifts
4x10 goblet squats
4x10 reverse lunge

20 minutes elliptical

?

5 rounds
10 lateral wall balls
10 suspension push ups
10 suspension inverted rows
10 box jumps

10 minutes spin
 
Deadlift
5x5 185lbs

Front squats
4x6 65lbs

Leg press
3x12 200lbs

Leg extension
3x12 80lbs

Lying leg curls
3x12 80lbs

Metabolic:
15 minutes spin
3 rounds
12 kb swings
10 inverted rows
8 burpees

?

Bench
5x5 85lbs

Db press
3x12 30lbs

Db flys
3x12 40lbs

Metabolic:
15 minutes inclined walk
3 rounds
12 suspension push ups
10 plank reach
8 goblet squats


?

45 minutes run

?

Back squats
5x5 95lbs

RDL
4x6 135lbs

Goblet squats
3x12 35lbs

Lunges
3x12
 
3x5 deadlifts

4x6 front squats
3x5 assisted chin ups
3x10 bent over row
3x10 lat pulldown
3x10 seated cable rows
3x10 single arm db row

—

Circuit:

5 rounds
20 squat jumps
15 ball slams
10 renegade rows
5 burpees


—

5x5 bench press

3x10 db press
3x10 inclined db flye
3x10 triceps rope push down
3x10 overhead triceps db extension
 
3x5 deadlifts

4x6 front squats
3x5 assisted chin ups
3x10 bent over row
3x10 lat pulldown
3x10 seated cable rows
3x10 single arm db row

?

Circuit:

5 rounds
20 squat jumps
15 ball slams
10 renegade rows
5 burpees


?

5x5 bench press

3x10 db press
3x10 inclined db flye
3x10 triceps rope push down
3x10 overhead triceps db extension
 
Tabata

20 seconds working, 10 seconds rest

8 stations:
Muay Thai kicks
Elbow planks
Plated push press
Band rows
Ball slams
Medicine ball jacks
 
Tabata

20 seconds working, 10 seconds rest

8 stations:
Muay Thai kicks
Elbow planks
Plated push press
Band rows
Ball slams
Medicine ball jacks
 
BENCH PRESS 3X5 85% 1RM

ACCESSORIES:

OVERHEADPRESS
4 SETS OF 6 75% 1RM (as my presses are relatively weaker)

5 SETS OF 10
INCLINED DB PRESS
INCLINED DB FLYE
CABLE CROSSOVER
SIDE LATERAL RAISE
TRICEPS PUSHDOWN

--

CIRCUIT DAY


--

BACK SQUATS AT 3X5 85%1RM


ACCESSORIES:
4 SETS OF 6 90% 1RM
ROMANIAN DL

5 SETS OF 10

GOBLET SQUATS
LEG PRESS
LYING LEG CURL
LEG EXTENSION
CALF RAISES

--

OVERHEAD PRESS 3X5 90%1RM

ACCESSORIES:
4 SETS OF 6, 80%1RM
NARROW GRIP BENCH PRESS
INCLINE BENCH PRESS

5 SETS OF 10

BEHIND THE NECK OHP
INCLINE DB FLY
TRICEPS PUSHDOWN
OVERHEAD TRICEPS EXTENSION
FACE PULLS

--

DEADLIFT 3X5 90%1RM

ACCESSORIES:

FRONT SQUATS 4 SETS OF 6, 80% 1RM

5 SETS OF 10
BENT OVER ROW
LAT PULLDOWN
CABLE ROW
ONE ARM DB BENT OVER ROW
FACE PULLS

--

CARDIO
 
BENCH PRESS 3X5 85% 1RM

ACCESSORIES:

OVERHEADPRESS
4 SETS OF 6 75% 1RM (as my presses are relatively weaker)

5 SETS OF 10
INCLINED DB PRESS
INCLINED DB FLYE
CABLE CROSSOVER
SIDE LATERAL RAISE
TRICEPS PUSHDOWN

--

CIRCUIT DAY


--

BACK SQUATS AT 3X5 85%1RM


ACCESSORIES:
4 SETS OF 6 90% 1RM
ROMANIAN DL

5 SETS OF 10

GOBLET SQUATS
LEG PRESS
LYING LEG CURL
LEG EXTENSION
CALF RAISES

--

OVERHEAD PRESS 3X5 90%1RM

ACCESSORIES:
4 SETS OF 6, 80%1RM
NARROW GRIP BENCH PRESS
INCLINE BENCH PRESS

5 SETS OF 10

BEHIND THE NECK OHP
INCLINE DB FLY
TRICEPS PUSHDOWN
OVERHEAD TRICEPS EXTENSION
FACE PULLS

--

DEADLIFT 3X5 90%1RM

ACCESSORIES:

FRONT SQUATS 4 SETS OF 6, 80% 1RM

5 SETS OF 10
BENT OVER ROW
LAT PULLDOWN
CABLE ROW
ONE ARM DB BENT OVER ROW
FACE PULLS

--

CARDIO
 
Basically did the same sets as last week, but increased the number of sets this time:

BENCH PRESS 5X5 85% 1RM

ACCESSORIES:

OVERHEADPRESS
4 SETS OF 6 75% 1RM

5 SETS OF 10
INCLINED DB PRESS
INCLINED DB FLYE
CABLE CROSSOVER
SIDE LATERAL RAISE
TRICEPS PUSHDOWN

--

CIRCUIT DAY

Did core workouts

--

BACK SQUATS AT 5X5 85%1RM


ACCESSORIES:
4 SETS OF 6 90% 1RM
ROMANIAN DL

5 SETS OF 10
GOBLET SQUATS
LEG PRESS
LYING LEG CURL
LEG EXTENSION
CALF RAISES

--

OVERHEAD PRESS 5X5 90%1RM

ACCESSORIES:
4 SETS OF 6, 80%1RM
NARROW GRIP BENCH PRESS
INCLINE BENCH PRESS

5 SETS OF 10
BEHIND THE NECK OHP
INCLINE DB FLY
TRICEPS PUSHDOWN
OVERHEAD TRICEPS EXTENSION
FACE PULLS

--
DEADLIFT 5X5 90%1RM

ACCESSORIES:
FRONT SQUATS 4 SETS OF 6, 80% 1RM

5 SETS OF 10
BENT OVER ROW
LAT PULLDOWN
CABLE ROW
ONE ARM DB BENT OVER ROW
FACE PULLS
 
What are your current goals?
 
You must log in or register to reply here.
Back
Top