Leg Day!

Ugh.  I will be hurting tomorrow.  But wanted to do Leg today and Chest tomorrow so I may take a OTF Class on Sunday.  Needed to have a day in between Leg Day and Classes.

Warmed Up

10 Sets of Front Squats

10 Sets of Hex Deadlifts

5 Sets of Bulgarian Splits

3 Sets of Sumo Squats

and 30 minute Peloton HITT Run


A 20 minute @onepeloton ride to kick off the day. Early morning at work so gotta get in whatever I can get in.

A 20 minute @onepeloton ride to kick off the day. Early morning at work so gotta get in whatever I can get in.  Trying to find balance between Work and Gym Life.  Staffing is staffing up so hopefully I'll be able to get more morning weekday workouts in.  Even if some of them are like this morning and a quick Peloton class.  At least with the Holiday weekend I'll have 4 days in the row for some gym time!


Chest and Arms & Hills and HITT. After yesterdays leg workout and those Hills my hamstrings and flutes are screaming.

Chest and Arms & Hills and HITT. After yesterdays leg workout and those Hills my hamstrings and flutes are screaming.


Back and Shoulder Day.

Back and Shoulder Day. Kind of puts around with a workout in mind bud modified to be a little easier. I want to@be able to move at work today.

Warm Up

PullUps

Lat Pull Downs

Super Set:  Seated Shoulder Press and Lateral Raised 

Seated Cable Rows

Upright Rows

Machine Shoulder Press

5 Minutes on Erg Rower


Early work day so just a 30 minute ride with @CodyRigsby to kick off the day. Also two days in a row in the Green! @whoop #KnowYourSelf #BooCrew

Need to be at work early so no gym. That makes three days in a row but I did get a ride in.  30 minutes.  


Chest and Arm Day 11/13/21

My plan was either a Back Day or Chest and Arms.  It would all come to what was available at the gym when I got there but...

1113echNO HEADPHONES!  My earbuds fell out of the case!  The gym had NO music playing.  So it was a Chest and Arms Day.  I always feel that this requires less motivation than a Leg or Back Day.  But thats me.

The Workout:

I do two cluster blocks. The first one is Four Sets of 10 Reps of Incline Bench Press Narrow Grip  10 Hammer Curls 1/3 count and 10 dips off the bench.  Rest 1 minute in between each cluster set.  The second one was Three Sets of 10 Reps of DB Bench Press, 10 DB Skull Crushers and 10 curls 1/3 count.  

5 Sets of 10 Reps of Push Ups off the BOSU Ball flat side up.

4 Sets of 10 Reps of Seated Fly Deck

4 Sets of 10 Reps of KB Upright Row

4 Sets of 10 Reps of Lateral Raises.

Then I would run normally but ran home to my bike.  I use an Echelon bike but the Peloton app.  I told myself if I used it enough I go for the Peloton.  The current verdict is that I should just get the Peloton bike.  I don't use the Echelon bike that much cuz I'm using my phone and it's small and don't get the group feeling of the Peloton bike.  So for Christmas I'll be buying the Peloton.  I just need to find a better spot than my current bike. I'm thinking the sunroom during winter so it'll be cooler to ride.  It's just too hot in my bedroom and I'm not turning on the AC to 68F.

 


Leg Day German Volume Training Style

Today is a holiday so I had more time to spend at the gym then a normal weekday.  As always I have in mind my workout for the day but keep it flexible based on how busy the gym is.  Today it wasn't so much that the gym was busy but everyone was camped out on every bench on the floor.   So I decided I make it a Leg Day and try a different way of training, the German Volume Training method.

What is GERMAN VOLUME TRAINING?  

The goal of the German Volume Training method is to complete ten sets of ten reps with the same weight for each exercise

I may not have followed it to the exact theory as I wasn't t 60% of my 1MR load.  But I started with the Hex Bar Deadlift since I have never seen anyone but me use it at my local facility.  Due to doing 10 Sets of 10 Reps it took a bit of time for each movement of my workout.  I did three movements: Hex Bar Deadlift, DB Sumo Squat and Leg Extensions.  I did 5 minutes of Interval training on a bike in between the DL/Squat and Squat/Extensions.  Then finished up with a 20 minute HITT Peloton Run on the Tread.