Tuesday
Warm up- A lil kickbaks, A lil glute bridges, a lil GHR, a lil abs.
Decided to switch up the thing I do twice a week by going my belt squats with a band in front of my hips to a…. LOW BOX. Watch out! Remix! Trying to work those thorough ranges of motion to use all the muscles I usually neglect when I throw my gear on and try to squat to RIGHT BELOW parallel. Again 4x10. Because I am half afraid of change.
Inverse leg curl- 3x10-12 with a quarter and a dime
Ok at this point I was looking for an exercise that was akin to good mornings but without a barbell because Dave said so. I started out on the belt squat because I have seen people do this with great success. On the internet. Not in real life. I bottomed out with straps so I tried holding a handle. How the fuck do you hold a handle and do these heavy? Please tell me, internet. Because everyone else knows how to successfully implement these except for me.
Then Dave suggested I use the smith machine and hold the bar in the crook of my arms and perform a good morning that way. Ok this was working out pretty well until I got up to a certain weight and kept smashing the bar hooks into the rack then I gave up and went back to good ol back attack. Ugh.
Sissy squats 3xfailure
Seated ab bench 3x15
Kickbacks
Wednesday-
Finally my life training partner, Margaret, is back to training with me on the weekdays. #blessed. Insert praying hands emoji. Which I found out is actually a high five emoji? But for the sake of exposition, in this case it is a praying hands emoji.
Today I decided to switch it up and we did dumbbell floor pressing. I think I did 55x4x15ish? 50?
Rolling triceps with dumbbells 4x8 35 lbs
Standing single arm DB shoulder press- 3x12-15
Cable row in a squatting position (I’m sure there is a real term for this)- 3x15
Rope tricep extensions 3x20 S/S Neutrial grip lat pulldowns 3x15
I think we also did some barbell pushups in here too 3x to failure
