Firstly I am sorry I did not have a new workout for you last week. I will have one this week I promise! My training “schedule” from last week is yet to be posted, but I went to the gym this morning and busted out a pretty good session, even though I was feeling a bit tired. I have been slacking on my deadlifts and front squats, so I wanted to specifically cover those today and some glute bridges finishing with cardio.
Do you ever get days when everything just seems heavier LOL! I kept the reps lower today, but it made no difference to the weight I was able to lift. It was worth trying, but I guess I just wasn’t as fired up. Anyway, here is my workout Breakdown:
Warm Up Sets: 70kg x 8 reps x 2 sets
- 80kg x 5 reps
- 85kg x 5 reps
- 90kg x 5 singles
- Stopped here as I want to deadlift again this week.
Front Squats – aka “new nemesis”
Warm-Up Set: 35kg x 8 reps
Work Sets (lower box than last time):
- 40kg x 6 reps
- 45kg x 6 reps
- 50kg x 5 reps (felt good)
- 55kg x 2 reps (still only 2 reps – grr!)
Glute Bridges – these were annoying me today, because the GGS T-Shirt is made of shiny material, I had no grip on the floor. When I pushed upwards, my shoulders slid back.) :/ So each rep seemed to be “off”.
No need for warm up set
- 90kg x 12 reps
- 100kg x 8 reps (due to slipping)
- 100kg x 8 reps
- I’ll do these again later in the week and go heavier when I am wearing a different top.
Then I jumped on the Cross-Trainer for 20 mins steady-pace cardio and finished with 10 mins HIIT on the treadmill. I did 1 min brisk walk (6.5km/ph at 5% incline), then sprints for 20 – 30 seconds (17.5km/ph at 5% incline).
Stretched, showered, ate
I felt good after this training session, even though I did not get any PRs. I had a weighted Dip PR last week, which I hope to catch on video this week as I try to smash it and beat it. I will also be attempting my Chin-Ups AGAIN for number 10 … so wish me luck. I think I have been psyching myself out, so there’s no excuse this week!
That’s pretty much it for today. Stay tuned …
MarianneTags: barbell training, cardio, deadlifts, front squats, glute bridges, gym workout, heavy lifting days, training with a barbell