Week Nine Day Four —- Thursday

  • Barbell back squat: 3 x 3


  • 70% of 90% of 1RM: 140 lb
  • 80% of 90% of 1RM: 160 lb
  • 90% of 90% of 1RM: 180 lb. 5 max reps


  • Barbell front squats: 5 x 12, 60 lb
  • Barbell box squats: 5 x 12, 185 lb
  • Leg press (quad dominant): 5 x 12, 298 lb
  • smith machine narrow stance squats: 5 x 12, 75 lb

Ab workout:


  • Medicine ball seated twist: 4 x 20
  • plank: 4 x 30 seconds 



Published by WonderWoman & Fit

You can assume I have a love for fitness & a love for Wonderwoman -- both assumptions are correct. I am an ACSM certified personal trainer of 8+ years -- I currently reside in Ohio and live a simplistic life at the age of 29. If I am not lifting, I am eating, sleeping, traveling, exploring, or movie watching. I recently moved during a pandemic, now I am focused on self care (self love), building a business of my own in personal training, becoming a professional blogger, starting a podcast and doing things that make me happy! I am a sister, daughter, and loyal friend --- I love everyone's dog and I am on a mission to pet as many dogs as possible everywhere I go! LOL. My mission is to talk health (physical/mental), design programming, motivational speak, learn, grow, prosper, build others and make as many people smile as possible because I want nothing more than to be the change I seek in the world.

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