it is kinda like the last supper. the last workout before my tonsils came out. more on that in a few, but i wanted to throw this up here before the routine escaped my memory, which has been known to happen. that is the main reason i post my workouts, so i know if i am progressing since i always forget :)
LBWO
hamstrings + glutes
stiff legged barbell dead lifts
*alternating with butt lifts w/ feet on bench:
- 12 reps w/ 25#
- 20 butt lifts w/ 10# plate
- 10 reps w/ 30#
- 20 butt lifts w/ 10# plate
- 8 reps w/ 40#
- 20 butt lifts w/ 10# plate
- 6 reps w/ 50#
- 20 butt lifts w/ 10# plate
- 12 reps 2/ 30#
- no rest
stability ball ham curls:
- 12 reps
quads+ abs
wide stance (sumo?) barbell squats
*alternating with pass-the-ball-from-feet- to-hands on mat:
- 12 reps w/ 25#
- 10 complete foot to hand passes, keeping abs tight and legs and arms off ground the whole time, killer!
- 10 reps w/ 30#
- 10 complete foot to hand passes
- 8 reps w/ 4o#
- 10 complete foot to hand passes
- 7 reps w/ 50#.. it was an easy squat for me so i did 7, but it was hard to get the barbell up on my shoulders so i couldnt go heavier and i was not at the squat rack..
- 10 complete foot to hand passes
- 12 reps w/ 30#
- no rest
bench step ups with dumbbells:
- 12 reps each leg holding 8# dumbbells
calves
standing calf raises:
- 12 reps @ 20#
- 15 second rest
- 10 reps @ 40#
- 15 second rest
- 8 reps @ 60#
- 15 second rest
- 6 reps @ 80#
- 15 second rest
- 12 reps @ 40#
- no rest
single calf raises:
- 12 each leg, body weight only
i used to be able to do 6 reps with 100#, i need to work back up to and beyond that. also, i hate that i can’t do anything in between these sets because i will lose the machine! the people at my gym suck.
the workout only took about 40 minutes, i was pressed for time b/c i was at work until 6 and then had to workout, pack my bag for my mom’s house (where i am staying for a few days) finish my laundry (i hate going home to a messy room after vacation or surgery!), make dinner, say bye to the friends (half of my roomies go to jamaica friday so i wont see them for 2 weeks, sad), go to my mom’s and drop all my bags off, then go to marshalls. WHEW! so yeah, short workout, but a good one and i am really glad i made myself do it regardless of my time crunch. i am proud :)
Woo! Now that’s a workout!
Awesome workout! I’ll have to try those sumo squats. I can’t do alternating sets on machines either, they always get stolen! Sometimes people will even steal the dumbbells I leave on the floor!
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