Workout Summary: 6.28.17

Pretty mega leg day today. Those deadlifts I was so worried about losing came screaming back on walk funny day. Also the ab-and-adductor hip exercises (always a fan). Throw in a core circuit and that’s a wrap!

My weights were up there, too. Got tricked into a higher leg press weight and it was great!

Here’s the rundown:

Warmup

  • 2 minutes on a bike
  • 2 x 10 bodyweight squats
  • 2 x 10 lunges
  • 10 step-ups (per side)

Squats

  • 3 x 8, 95 lbs

Walking lunges

  • 3 x 8 (per side), 40 lbs (2 x 20 lb dumbbell)

Seated leg press

  • 3 x 8, 115 lbs

Deadlifts

  • 3 x 8, 85lbs

Hip abductor

  • 3 x 8, 105 lbs

Hip adductor

  • 3 x 8, 115 lbs

Core circuit

Phase 1:

  • 20 crunches
  • 10 leg lifts
  • 8 Russian twists per side
  • Plank: 30 seconds
  • Side plank raises: 10 per side
  • Superman hold: 30 seconds

Phase 2:

  • 10 crunches
  • 5 leg lifts
  • 4 Russian twists per side
  • Plank: 15 seconds
  • Side plank raises: 5 per side
  • Superman hold: 15 seconds
Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s