CanGals Daily Fitness Journal

[obsessedwliftin]

March 9 - legs

- Squats - 45x10, 95x15, 185x6 X 2, 135x10 X6 (1 min rest between sets)

- Tri set- St. lunges /SS/ DB RDL /SS/ 25 plate squat/ 15x30 X3

- Leg press - 275lbs, 7 sets x 12 reps making sure to get low, pause and fight to push back up - 30 sec rest in bewteen sets


Hope everyone is having a great weekend!

Looking good here Cangal!!!!!

 

[cangal]

March 10 - shoulders and arms

Warm up - Ins, outs, press 5lb x 15 each X 2 sets

Smith machine military press
35lbs x 15 X 2 sets
65lbs x 12
75lbs x 12
95lbs x 6, drop, 75 x 8, drop, 55 x 10, 35 x 15

Up right rows /SS/ with DB press
45lbs x 15 /SS/ 20lbs x 15
65lbd x 12/SS/ 25lbs x 15 X 2 sets

Behind neck machine press
50lbs x 15
60lbs x 15
70lbs x 15 (3 forced reps)

BB preacher curl - close grip /SS/ with wide grip - ez bar
20lbs x 20 for both grips
45lbs x 15 close 35lbs x 15 wide X 2 sets
Straight bar curl full extension /SS/ with half pump/SS/ DB overhead extension /SS/ v-bar press down
35lbs x 15 straight bar full
25lbs x 15 half pump
15lbs x 12 per arm DB ext
75lbs x 15 press down
X 3 sets

Hammer curls /SS/ double arm DB curls
25 lbs x 10 per arm hammers
15 lbs x 10 double arms
X 3 sets

Close grip press
45 lbs x 20
75 lbs x 2 - too heavy
65 lbs x 12
55 lbs x 15

 

[cangal]

It's almost 3 weeks since I started this journal, so here are some updated photos, I try to take them in the brightest light possible so sorry that a few aren't the best quality

 

[cangal]

March 11th - light legs

Giant Set - leg press, SLRD, RDL
Leg press - 270lbs x 25
SLRD - BW - 15 per side
RDL - 25lbs DB x 15

Leg press - 360 x 20
SLRD - 15lb DB x 12 per side
RDL - 30lb DBs x 15

Leg press - 450 x 20
SLRD - same as above
RDL - 35 x 15

Squats /SS/ half sissy squat
95 x 15 pause on rack /20 sissy
135 x 12 /w pause / 20 sissys
135 x 12/w pause / 20 sissys

Bench press
75 x 15
95 x 10
95 x 8
45, 2 sec pause touching chest, then explode back up x 15

Laying hamstring curls
40 lbs x 12 bottom contraction
40 lbs x 12 middle contraction
40 lbs x 12 upper contraction
40 lbs x 12 full contraction
X 2 sets
70 x 15 full contraction

Rack pulls - done light, slow movement and hip thrust at top
115 x 20
135 x 15
X 3 sets

Standing calf raise
120 x 15
X 3 sets

Also did some foam rolling and hip flexor work during rest.

Hope everyone had a fantastic weekend!!

 

[Jen10]

March 11th - light legs

Giant Set - leg press, SLRD, RDL
Leg press - 270lbs x 25
SLRD - BW - 15 per side
RDL - 25lbs DB x 15

Leg press - 360 x 20
SLRD - 15lb DB x 12 per side
RDL - 30lb DBs x 15

Leg press - 450 x 20
SLRD - same as above
RDL - 35 x 15

Squats /SS/ half sissy squat
95 x 15 pause on rack /20 sissy
135 x 12 /w pause / 20 sissys
135 x 12/w pause / 20 sissys

Bench press
75 x 15
95 x 10
95 x 8
45, 2 sec pause touching chest, then explode back up x 15

Laying hamstring curls
40 lbs x 12 bottom contraction
40 lbs x 12 middle contraction
40 lbs x 12 upper contraction
40 lbs x 12 full contraction
X 2 sets
70 x 15 full contraction

Rack pulls - done light, slow movement and hip thrust at top
115 x 20
135 x 15
X 3 sets

Standing calf raise
120 x 15
X 3 sets

Also did some foam rolling and hip flexor work during rest.

Hope everyone had a fantastic weekend!!

Great numbers babe!! Really impressed. Where you come up with this routine? Never seen this type of setup.

Sent from my SAMSUNG-SGH-I777 using EliteFitness

 

[cangal]

Great numbers babe!! Really impressed. Where you come up with this routine? Never seen this type of setup.

Sent from my SAMSUNG-SGH-I777 using EliteFitness

Thank ya! . Yeah, this is a little different, I'm trying to focus on working the bottom of my glutes/ hammies, so that's why went a little lighter and really tried to torture that area, bring the sled on leg press super low, the different contractions on hamstring curl is something I do once a week because if I try to go to heavy I arch my back a little and it's not hitting that sweet spot. If I focus on the 3 contractions with nice slow movement and make sure to keep my hips down I can really feel the different heads in my hamstrings. The sissy squats I add in after because I find they help me increase my depth. The rack pulls i kept light with a nice strong hip thrust because that actually works the side if my glutes. The bench was just thrown in because the rack was being used and I'm trying to increase bench as well, that's why I pause resting on chest then explode up, trying to work on range of motion so I make sure to touch my chest when going heavier. Really no method or planning put into that workout, but those are my reasons for choosing those exercises

 

[Jen10]

Lol just wondering. Seemed kind of random. Haha. That's normally how my routines functioned until I got fixed.

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[RADAR]

Great thread,BTW, The back shot looks awsome

 

[cangal]

Lol just wondering. Seemed kind of random. Haha. That's normally how my routines functioned until I got fixed.

Sent from my SAMSUNG-SGH-I777 using EliteFitness

Yeah the bench press was random, the guy in the rack had 8 sets left, so I worked in with someone while waiting

 

[cangal]

Thanks Radar!! I appreciate you stopping in