No Wednesday Workout — But Thursday Gains

Heavy load leg day

Today was good workout, it was a heavy day workout with all leg work. It was tough but I did very well, no videos or pictures, but a great overall workout. I prepared the plan with what I think would be helpful to me and get me started with lifting heavier weights. Keep in mind next week, I will be doing conventional deadlifts with squats and this week was sumo deadlifts. 

Warm Up:

  • Leg curls: 4 x 25, 20 lbs
  • resisted butt lifts: 4 x 25, 20 lbs
  • kettlebell bench stiff – legged goodmornings: 4 x 25, 12 lbs


Sumo deadlift: 

  • 5 x 2-4 (80%-90% of 1RM) 5 x 180 lbs, 5 x 190 lbs, 5 x 200 lbs
  • 2 x 1 (95%+) 1 x 210 lbs, 1 x 225 lbs

Barbell back squat (low bar, wide stance):

  •  5 x 2-4 (80%-90% of 1RM) 5 x 160 lbs, 5 x 170 lbs, 5 x 180 lbs
  • 2 x 1 (95%+) 1 x 190 lbs, 1 x 200 lbs, 1 x 205 lbs


  • Wide stance barbell stiff legged deadlift: 5 x 10-15, 95 lbs
  • resistance band fire hydrants: 5 x 10-15, red band
  • weighted walking lunges: 5 x 10-15, 50 lbs




I will not be available on the blog this weekend, I will be out of town all weekend. I apologize for any inconvenience it may cause but will be back Monday! 


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.

One thought on “No Wednesday Workout — But Thursday Gains

Leave a Reply

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

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

Facebook photo

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

Connecting to %s

%d bloggers like this: