runnergirl's fitness log

[runnergirl07]

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

 

[runnergirl07]

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

 

[runnergirl07]

Deadlifts
5x5 135lbs, increased my working to about 60%
Front squats
4x6 65lbs
Leg press
4x12 150lbs
Lying leg curl
4x12 50lbs
Leg extensions
4x12 60lbs


Presses:
Overhead press
5x5 45lbs
Chest press
4x12 60lbs
Flyes
4x12 20lbs
shoulder raise machine
4x12 20lbs
lateral shoulder raise
4x12 10lbs
Triceps pushdown
4x12 20lbs

 

[runnergirl07]

Activation warm up
IYTs
face pulls

Overhead press
warm up
5 20lbs
5 30lbs

working
5 45lbs
5 50lbs
5 60lbs

power cleans
3x8 50lbs

 

[runnergirl07]

Past week's workouts:

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

 

[runnergirl07]

Deadlift

5x5 185lbs



Front squats

4x6 65lbs



Leg press

3x12 200lbs



Leg extension

3x12 80lbs



Lying leg curls

3x12 80lbs



Metabolic:

15 minutes spin

3 rounds

12 kb swings

10 inverted rows

8 burpees



—



Bench

5x5 85lbs



Db press

3x12 30lbs



Db flys

3x12 40lbs



Metabolic:

15 minutes inclined walk

3 rounds

12 suspension push ups

10 plank reach

8 goblet squats





—



45 minutes run



—



Back squats

5x5 95lbs



RDL

4x6 135lbs



Goblet squats

3x12 35lbs



Lunges

3x12

 

[runnergirl07]

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

 

[runnergirl07]

Overhead Press 3x3

High rack lockouts - 3x8
Face pulls - 4x10
Triceps pushdown - 4x10
Overhead triceps extension - 4x10
Side lateral raise - 4x10
Shoulder press - 4x10

4 sets
5 ea side lateral wall balls
12 kb swings
15 ball slams

 

[runnergirl07]

5x5 barbell squats @ 90% 1RM

Accessory:
4x8 RDL
4x12 goblet squats
4x12 leg press
4x12 leg extensions
4x12 kb lunges

20 minutes spinning

 

[runnergirl07]

5x5 bench press @ 90% 1RM

Accessory:
4x8 high rack lockouts
4x12 db press
4x12 db flyes
4x12 lateral side raises
4x12 triceps rope push down

 

[runnergirl07]

5x5 deadlift at 85% 1RM

Accessory:
4x8 barbell front squat
4x12 leg press
4x12 lying leg curl
4x12 leg extension
4x12 calf raises

15 minutes incline treadmill walk

 

[runnergirl07]

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

 

[runnergirl07]

Tabata

20 seconds working, 10 seconds rest

8 stations:
Muay Thai kicks
Elbow planks
Plated push press
Band rows
Ball slams
Medicine ball jacks

 

[runnergirl07]

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

 

[runnergirl07]

BENCH PRESS 3X5 85% 1RM

ACCESSORIES:

OVERHEADPRESS
4 SETS OF 6 75% 1RM (as my presses are relatively weaker)

5 SETS OF 10
INCLINED DB PRESS
INCLINED DB FLYE
CABLE CROSSOVER
SIDE LATERAL RAISE
TRICEPS PUSHDOWN

--

CIRCUIT DAY


--

BACK SQUATS AT 3X5 85%1RM


ACCESSORIES:
4 SETS OF 6 90% 1RM
ROMANIAN DL

5 SETS OF 10

GOBLET SQUATS
LEG PRESS
LYING LEG CURL
LEG EXTENSION
CALF RAISES

--

OVERHEAD PRESS 3X5 90%1RM

ACCESSORIES:
4 SETS OF 6, 80%1RM
NARROW GRIP BENCH PRESS
INCLINE BENCH PRESS

5 SETS OF 10

BEHIND THE NECK OHP
INCLINE DB FLY
TRICEPS PUSHDOWN
OVERHEAD TRICEPS EXTENSION
FACE PULLS

--

DEADLIFT 3X5 90%1RM

ACCESSORIES:

FRONT SQUATS 4 SETS OF 6, 80% 1RM

5 SETS OF 10
BENT OVER ROW
LAT PULLDOWN
CABLE ROW
ONE ARM DB BENT OVER ROW
FACE PULLS

--

CARDIO

 

[runnergirl07]

Basically did the same sets as last week, but increased the number of sets this time:

BENCH PRESS 5X5 85% 1RM
ACCESSORIES:
OVERHEADPRESS
4 SETS OF 6 75% 1RM

5 SETS OF 10
INCLINED DB PRESS
INCLINED DB FLYE
CABLE CROSSOVER
SIDE LATERAL RAISE
TRICEPS PUSHDOWN

--
CIRCUIT DAY
Did core workouts
--
BACK SQUATS AT 5X5 85%1RM
ACCESSORIES:
4 SETS OF 6 90% 1RM
ROMANIAN DL
5 SETS OF 10
GOBLET SQUATS
LEG PRESS
LYING LEG CURL
LEG EXTENSION
CALF RAISES
--

OVERHEAD PRESS 5X5 90%1RM
ACCESSORIES:
4 SETS OF 6, 80%1RM
NARROW GRIP BENCH PRESS
INCLINE BENCH PRESS
5 SETS OF 10
BEHIND THE NECK OHP
INCLINE DB FLY
TRICEPS PUSHDOWN
OVERHEAD TRICEPS EXTENSION
FACE PULLS

--
DEADLIFT 5X5 90%1RM
ACCESSORIES:
FRONT SQUATS 4 SETS OF 6, 80% 1RM
5 SETS OF 10
BENT OVER ROW
LAT PULLDOWN
CABLE ROW
ONE ARM DB BENT OVER ROW
FACE PULLS

 

[highland145]

Have you considered getting into functional training?

She did but that was 2016. Why haven't you castor bean yet?