Tag Archive: stepback lunge


Feb 16, 2015

Bum Day after work.

Glute Bridges (barbell, off the floor, short rest)

165 x 10
165 x 10
165 x 10
165 x 10
165 x 10

notes: trainer is experimenting with where I push off of. not a fan of the floor. easier to get into position though

Stepback Lunge (60 sec rest)

30 lb DBs x 8 per leg
30s x 8
30s x 8
30s x 8

SLDL (60 sec rest)

155 x 10
155 x 10
155 x 10
155 x 10
135 x 10

hyperextensions (30 sec rest)

12, 12, 12

notes: did lots of slow reps

post-workout cardio 2.1 mile LISS on the elliptical

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Feb 11, 2015

Double workout day!

AM Glutes/Hams

Got into the office gym in the AM to wreck my bum.

Glute Bridges (barbell, crosswise against bench, 30-60 sec rest)

155 x 10
155 x 10
155 x 10
155 x 10
155 x 10

notes: Still getting comfortable with the MMC on these. For now, I keep focusing on trying to impregnate the ceiling.

Stepback Lunge (60 sec rest)

15 per leg
15
15
15

notes: no weight, just wanted to pump blood in there

Prone Leg Curls (60 sec rest)

120 x 10
120 x 10
120 x 10
120 x 10
120 x 10

notes: Haven’t done these in a while, felt good, felt challenging.

Prone Leg Raises (30 sec rest)

16, 20, 12

notes: my hams and bum felt wrecked, so these were harder than usual.

post-workout cardio 1 mile LISS on the elliptical

then back to work. Not sure if I felt a ham pump… but it was hard walking up the stairs, lol! So maybe it was a pump or maybe I just smashed my bum to pieces.

PM Back

After work, I headed to another gym for more work.

Assisted Chinups (assist for 1/3 BW, rest varied between 30-90 sec)

10 hammergrip
2 widegrip… 3 hammergrip
9 hammer
7 hammer
8 hammer
8 hammer
6 hammer

notes: I had to share the machine with another dude, so the rest varied. I tried to do widegrip again… NOPE. My shoulder wasn’t having it, if I drop down past a certain point, it is no bueno. Rehabbin it slowly but surely.

1 Arm DB Row (60 sec rest)

100 x 6/6
100 x 8/8
100 x 8/8
100 x 2/2
100 x 5/5
100 x 8/8

notes: busy gym, had to move spots a few times. I started out with the weak side, and just matched the reps on my strong side. on set 4, I folded over a callus and crushed it, so that hurt like a bitch and I stopped.

Pulldowns (grip varied, 60 sec rest)

120 x 10 widegrip
120 x 10 closegrip
120 x 10 wide
120 x 10 close
120 x 10 wide
120 x 10 close

notes: felt some pump going on in my back! woohoo!

hyperextensions (30 sec rest)

15, 15, 15

notes: my low back was done for the day, so these hurt like a bitch.

After that, I took 10 min to stretch and release my low back: waterfall, spinal twists, “square” seated pose (yoga terms, don’t know how else to describe them)

post-workout: 1 mile LISS

Feb 2, 2015

I felt pretty thrashed today. Low back was tired as hell.

Unfortunately, today was also, glutes, hams and low back day

First we weighed me and took measurements… uh… I put on 3 pounds in 2 months! great cut, dude tsk tsk, stop messing around

Glute Bridges (laid my shoulders sideways across the bench, put a weiner pad on the barbell, 45 sec rest b/w sets)

135 x 10
135 x 10
135 x 10
135 x 10

notes: not heavy. but wanted to get used to the exercise, so I went slow and squeezed my bum like it owed me money. butt money.

Back Step Lunges w/ DBs (45 sec rest)

30s x 8/8
30s x 8/8
30s x 8/8
30s x 8/8

Romanian Deadlifts w/ band around knees (45 sec rest)

155 x 10
155 x 10
155 x 10
155 x 10

notes: at this point, my low back was dying on me. it was just tired, still tired from Sunday, and no longer wanted to work out.

hyperextensions (45 sec)

12, 12, 12

notes: these were murder right now, so no weights or resistance bands for me

1 leg weightless glute bridges (45 sec rest)

12, 12, 12, 12

notes: I was becoming a whiny mess at this point. Must stop!@&*%

did some post LISS cardio: 2 miles on the elliptical, just to cool down.

bah, tired.

Jan 30

 

Climbing back on the horse.

I went to my trainer’s studio. Roads were shite, I got there late. So we skipped the measurements and just banged out some quick and dirty sets. Not even heavy really, but I am still a little fried from this week to be honest. so higher rep lots of sets, a look ahead to my next workout plan, methinks.

Squats:
115 x 12
155 x 10
185 x 10
205 x 10
205 x 10

Bent Over Rows:
95 x 10
115 x 10
135 x 10
135 x 10
155 x 10

Backstep Lunges: 4 sets of 10 per leg

Cycle 2 Week 2 Legs

Back at the trainer for Leg Day!  It paid off immediately, because even though I didn’t get to do all the exercises I wanted to do, the ones I DID do saw me get pushed farther than I would have pushed myself… sign of a good coach!

 

Squats – (60-120s rest)

105 x 5

130 x 5

155 x 5

180 x 3

210 x 3

235 x 10

notes:  Huge improvement!  Was only gunning for 8 reps on the AMRAP, and Coach pushed me to 10!  Beauty!

 

Prone Leg Curls (45s rest)

90 x 6

90 x 6

90 x 6 DROP 65 x 8 DROP 40 x 30

notes:  Those drop sets were too easy, I need to go heavier.

 

Leg Extensions  (one continuous set)

180 x 8 DROP 150 x 8 DROP 120 x 8 DROP 90 single leg reps x 6/6

notes:  Did this instead of leg press, again could def go heavier!

 Lunges (30s rest)

stepback lunges x 10/10

walking lunges with 30 lb KBs x 10/10

notes:  Running short on time!

DB SLDL (30-45s rest)

75s x 8

75s x 8

75s x 8

no time for calves!  oh well, will do tomorrow.  squeezed hard for time, had to improvise.

Cut Day 68 QBM Legs

Nothing left to believe in any more but me.

 

 

Day 25:  High Fat Day / QBM Legs

Thought I forgot about the QBM Legs workout?  HAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAA

Leg Extensions (45 sec rest)

80 x 10 RAISE 90 x 10 RAISE 100 x 10
100 x 10 RAISE 110 x 10 RAISE 120 x 10
120 x 10 RAISE 130 x 10 RAISE 140 x 10

IMG_3873

notes:  Basically 3 sets with pre-exhaust built in.  felt pretty good, could have gone heavier, maybe I wasn’t aggressive enough.  Would rather save this as a finisher and go heavy as FUARK.  But a decent warmup.

45 Degree Leg Press (45 sec rest)

4 plates x 10 RAISE 5P x 10 RAISE 6P x 10
8 Plates x 30
10 Plates x 10, RESTPAUSE, x 9, RP, x 8, RP, x 7, RP, x 6, RP, x 5, RP, x 4, RP, x 3, RP, x 2, RP, x 1

notes:  did that make sense?  a pre-exhaust set, a high rep set, then a “suicide set”: reps, rest pause 5 seconds, do more reps, working your way up to 55 reps!  I wasn’t sure what my weight tolerance was for that, so maybe I was conservative, I am confident I could have gone higher than 10 plates on that mess, although I WAS rather light-headed when I got up, lol

Superset Narrowstance Hack Squats and Widestance Kettlebell Squats (45 sec rest)

2 plates x 15 / 25 lb KBs x 15
2 plates x 15 / 25 lb KBs x 15
2 plates x 15 / 30 lb KBs x 15

notes:  Maybe the Leg Press fried me more than I thought!  I tried 4 plates on the Hacks, gave up on that chit FAST.  Just focused on getting low, on both.  45 sec rest on these was major pain!

Superset Standing Leg Curl and Stepback Lunges (used Leg Extension Machine for the Curls, used glidepad for the lunges, 45 sec rest)

50 x 10/10 RAISE 60 x 10/10 RAISE 70 x 10/10 & Partial 10/10  /  20 Stepback Lunges
70 x 10/10 & Partial 10/10  /  20 Stepback Lunges
70 x 10/10 & Partial 10/10 & Manual Pressure IsoHold  /  20 Stepback Lunges

notes:  Complicated on paper, but otherwise simple.  You do a pre-exhaust on the first superset.  You do 10 reps on the curls and 10 partials every time.  On the last set I threw in an isohold with the trainer pushing down on my leg, lol.  Stepback lunges were just bodyweight, but my form chews cawk on those, so I used the glidepad on my back foot and just kept reppin them out, constant movement.

Superset Prone Leg Curls and DB SLDL (45 sec rest)

70 x 20, 10 partial / 50s x 12
70 x 20, 10 partial / 50s x 12

notes: The QBM workout asks that you do 10 widestance and 10 narrowstance, but this prone curl station doesn’t have wide enough pads for that, so I just did 20 straight reps then 10 partials. I hadn’t done DB SLDL in a while and just wanted to focus on my form, so I went light and kept it slow and controlled and tried to feel every rep. My trainer was very good in monitoring my form weaknesses.

We had to cut the 3rd set out b/c we were out of time, and we also had to cut the adductor exercises.  Oh well.

Its Friday night and the legs are worn out!  Yeehaw!!