Well, I skipped yesterday’s workout due to the fact I was beyond exhausted and had to work both jobs on very little sleep, so decided instead of pushing iron, I’d get some much needed sleep (my body was thanking me) and I will do my Wednesday on Friday instead. Today I was going heavy with some leg day exercises and really making up with the lack of workout yesterday by doing some good amount of work today & added in some much needed cardio at the end of the workout.
Warm up:
- seated leg curls: 4 x 25, 20 lbs
- Squat to box: 4 x 25
- EZ bar butt lifts: 4 x 25, 30 lbs
Workout:
- Conventional deadlift: 5 x 2-3. 2 x 245 lbs, 1 x 250 lbs, 1 x 260 lbs, 1 x 265 lbs
- Barbell back squat: 5 x 2-3. 2 x 180 lbs, 1 x 185 lbs, 1 x 190 lbs, 1 x 195 lbs
Superset:
- Barbell OHS: 5 x 5-6, 65 lbs, 70 lbs, 75 lbs
- Kettlebell overhead lunge: 5 x 5-6, 12 kg
- Box squats: 5 x 5-6, 205 lbs and 210 lbs
Superset:
- Smith machine sissy squats: 5 x 5-6, 165 lbs
- DB cleans: 5 x 5-6, 50 lbs
Tri-set:
- Seated one legged leg curls: 5 x 5-6 each leg, 30 lbs
- EZ bar goodmorning: 5 x 5-6, 50 lbs
- EZ bar hip thruster: 5 x 5-6, 50 lbs
Cardio seshhh:
- Spin bike: 20 minutes, gear 6
Be the best version of you 