my workout log

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

goblet squats
4x12 20/25lbs

accessory:
leg curl
leg extensions
4x12 60lb
--

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

15 minute jog on the treadmill, 7.5% ave incline
10 minute indoor bike HIIT

 

4 sets
15 box jumps
15 25lb kb swings
12 30lb bb thrusters
3 sets, progressive (30,40,60)
elbow plank
left side plank
right side plank
--
Power cleans
4x8 65lbs
Hang pulls
4x8 55lbs
Shrugs
4x8 bar weight

 

Hi everyone. Here's my workouts for the past week:

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

--

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

—

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

deadlifts
warm up:
1x8 95lbs
5 155lbs
working:
5x5 175lbs

 

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

 

3 sets

10 8lb medicine ball slams
10 40lb suspension rows (ea side)
10 WGS with walk out
10 Swiss ball roll out
10 20lb cable core press
10 minutes treadmill

—


10 minutes treadmill

15 minutes HIIT/ABS NTC

3 sets

10 45lb sumo squat (smith machine)
10 40lb squat machine
10 bodyweight squats
10 25lb db squats
10 40lb lying leg curls
10 30lb leg 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

 

Anywhere around 20 and I'll be happy lol

 

3 sets
5 oly bar cleans
30 sec plank

4 sets
12 hip thrusts
10 TRX push ups

4 sets
10 TRX inverted rows
10lb kb step ups, 10 ea side
35lb suitcase carry walk

1500 strides elliptical