Monday I did a rest day (I know, odd) only because Sunday I had worked out with a gym friend of mine & I needed to the sleep Monday to fully operate doing two jobs one after the other pretty much. Lately I have been doing ‘Two-A-Days” (coming in twice in one day) to workout, once being the early morning (normal routine) and the second time being in the evening when I don’t have to work the gym and sometimes on the weekends as well. It’s been odd, but not horrible. Normally it is different parts of the body to avoid injury and it allows me to workout with someone and learn a couple of things or two about their regimen and goals as well. Not to mention, I had a friend set up a 5-6 meals a day plan for me to follow and drink water by the gallons daily, so I have been trying to follow that (which I will post macro’s once I get this new plan figured out) and get into routine of it. I didn’t write down the workout I did this afternoon, but the workout below will be from my workout this morning.
Warm Up:
- Seated leg curl machine: 4 x 25, 20 lbs
- Leg press machine: 4 x 25, 60 lbs
- Hip abduction w/band: 4 x 25, red band
Workout:
- Sumo deadlift: 4 x 6-8, 205 lbs (beltless)
- Barbell back squat: 4 x 6-8, 160 lbs (beltless)
- Box squat: 4 x 8-10, 185 lbs (beltless)
Tri-sets:
- Single leg linear leg press: 4 x 8-10 each leg, 298 lbs
- DB plie squat: 4 x 8-10, 45 lbs
- Kettlebell swings: 4 x 8-10, 10kg
Tri-sets:
- DB stiff legged deadlifts: 4 x 8-10, 40 lbs
- Single leg seated leg extension: 4 x 8-10, 20 lbs
- Hip adduction: 4 x 8-10, 50 lbs
Cardio Session:
- Spin bike: 20 minutes, gear 5
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