Thursday Gains

Warm Up:

  • Kettlebell stiff legged deadlift 4 x 25, 4kg
  • Hip adduction: 4 x 25, 30 lbs
  • Hip abduction 4 x 25, 45 lbs


  • Conventional deadlift: 3 x 2-3, 260 lbs
  • Barbell back squat: 3 x 2-3, 190 lbs
  • Barbell OHS: 4 x 5-6, 80 lbs


  • seated leg extension machine: 4 x 5-6, 90 lbs
  • seated leg curl machine: 4 x 5-6, 70 lbs


  • kettlebell overhead lunge: 4 x 5-6, 8kg
  • glute kickbacks machine: 4 x 5-6, 40 lbs each leg
  • Standing calve raises: 4 x 20

Cardio Session:

  • Spin bike: 20 minutes, gear 4

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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