Glute and Hamstring Focused Leg Workout

[8-25-2020]

[Weight: 198.8]

[Daily Training Log]

Exercise 1: Standing Single Leg Curl

  • 4 Working Sets of 12-15 Reps
    • Set 1: 15 Reps @ 40lbs (Warm-Up)
    • Set 2: 12 Reps @ 65lbs
    • Set 3: 15 Reps @ 50lbs
    • Set 4: 12 Reps @ 50lbs
    • Set 5: 15 Reps @ 45lbs
      • Pre-Exhaustion movement
      • No rest between sets! Move from1 leg straight into the other until you’ve hit each leg for 4 working sets.
      • This movement can be substituted with prone single leg curls or seated single leg curls.

Exercise 2: Leg Press

  • 7 Working Sets of 12-15 Reps + 5 Partials
    • Set 1: 15+5 Reps @ 110KG
    • Set 2: 15+5 Reps @ 110KG
    • Set 3: 15+5 Reps @ 110KG
    • Set 4: 12+5 Reps @ 110KG
    • Set 5: 12+5 Reps @ 60KG
    • Set 6: 12+5 Reps @ 60KG
    • Set 7: 10+5 Reps @ 60KG
      •  We’ll be using multiple intensity techniques on each set.
      • Keep feet high and wide while driving through your heels to target the glutes and hamstrings.
      • First 8-12 Reps are normal. Control the tempo and don’t lock out at the top.
      • Next 4 reps perform a 4-count negative.
      • After you’ve hit 12-15 reps perform an additional 5 partials or forced reps
        • Use your hands to help here if needed.
      • We are also going to incorporate BFR (blood flow restriction) training by keeping your legs elevated for the duration of the exercise.
      • Finally, keep rest times between 30-45 seconds.

Exercise 3: Dumbbell Stiff Leg Deadlift

  • 4 Working Sets of 12-15 Reps
    • Set 1:
    • Set 2:
    • Set 3:
    • Set 4:

Exercise 4:

  • 4 Working Sets of 12-15 Reps
    • Set 1: 15 Reps @ 80lbs
    • Set 2: 15 Reps @ 80lbs
    • Set 3: 15 Reps @ 80lbs
    • Set 4: 15 Reps @ 80lbs
      • Do not lock-out. Perform ¾ reps to keep constant tension on the hamstrings.
      • Attempt to keep the toes elevated. This will force the weight back onto your heels and help increase the stretch of the hamstrings.

Exercise 5: Hip Thrusts / Glute Ham Bridge (Using Leg Extension Machine)

  • 3 Working Sets of 12-15 Reps
    • Set 1: 15 Reps @ 50lbs
    • Set 2: 15 Reps @ 75lbs
    • Set 3: 15 Reps @ 105lbs
      • Can be substituted for barbell hip thrusts or a hip thrust specific machine.
      • Start light and focus on the peak contraction. Try to “feel” your glutes and contract them as hard as possible.
      • Increase the weight each set and decrease the rest time. Start with a 30 seconds rest between set 1-2, then 15 seconds between sets 2-3.

Exercise 6: Bodyweight Reverse Hyperextension

  • 2 Working Sets of 30 Reps
    • Set 1: 30 Reps
    • Set 2: 30 Reps
      •  Focus on squeezing and contracting the glutes.
      • Control the descent. Don’t just let your legs fall!

Exercise 7: Calf Press

  • 5 Working Sets of 15 Reps + 5 Partials
    • Set 1: 15+5 Reps @ 140lbs
    • Set 2: 15+5 Reps @ 140lbs
    • Set 3: 15+5 Reps @ 140lbs
    • Set 4: 15+5 Reps @ 140lbs
    • Set 5: 15+5 Reps @ 140lbs
      • Pause at the bottom of the movement to let your calves stretch while under tension.
      • Hold the peak contraction for a count of 2-4 and squeeze the calves as hard as possible.
      • Perform 15 reps followed by 5 partials/forced reps.

Started with 30 minutes of fasted cardio. Once that was finished, I had my usual preworkout meal before starting the workout. Today’s workout was focused on the glutes and hamstrings (posterior chain). Movements were minimal, but the intensity and volume was kept high through the use of lots of sets and various intensity techniques. Techniques included partials/forced reps, tempo reps, reduced rest periods, and blood flow restriction. These are great ways to change things up and keep workouts interesting.

Back Focused Pull Workout & Weekly Meal Prep

[8-24-2020]

[Daily Training Log]

[Weight: 190.4lbs]

Exercise 1: Pull Ups (Multi-Grip)

  • 5 Working Sets of 5-10 Reps
    • Set 1: 8 Reps
    • Set 2: 8 Reps
    • Set 3: 8 Reps
    • Set 4: 8 Reps
    • Set 5: 8 Reps
      • Treat this movement as a warm-up. Don’t go to failure!
      • Use assistance if needed (bands, spotter, assisted pull up machine, etc.).
      • Do not substitute with lat pulldowns!

Exercise 2: Single Arm Dumbbell Rows

  • 5 Working Sets of 15-12-12-10-10 Reps
    • Set 1: 15 Reps @ 50lbs
    • Set 2: 12 Reps @ 60lbs
    • Set 3: 12 Reps @ 70lbs
    • Set 4: 10 Reps @ 75lbs
    • Set 5: 10 Reps @ 75lbs
      •  This is our main movement for today’s workout. Pyramid up in weight as the reps decrease and don’t be afraid to use a bit of momentum and “Body English” for the last couple reps of each set as the weight gets heavier.
      • Focus on driving the dumbbell forward and down, stretching out your lats.
      • Pull back and up towards your hips/waist.
      • The dumbbell should move in an arcing pattern, not straight up and down!

Exercise 3: Neutral Grip Lat Pulldown

  • 3 Working Sets of 12-15 Reps
    • Set 1: 15 Reps @ 40KG
    • Set 2: 15 Reps @ 40KG
    • Set 3: 15 Reps @ 40KG
      • Focus on stretching the lats out at the top of the movement without disengaging your lats.
        • Keep shoulder blades retracted while letting the weight stretch the lats out.
      • I like to squeeze a little harder at the bottom of the movement to further emphasize the peak contraction.

Exercise 4: Cable Pullover/Straight Arm Press Down

  • 3 Working Sets of 12-15 Reps
    • Set 1: 15 Reps @ 15KG
    • Set 2: 12 Reps @ 15KG
    • Set 3: 15 Reps @ 15KG
      • Either use a straight bar, lat pulldown bar or a rope to perform this movement.
      • Same as the previous movement, let the lats stretch at the top of the movement without disengaging the lats.
      • Lean into the stretch and drive your chest up and into the contraction to increase the intensity.

Exercise 5: Banded Shrug

  • 5 Working Sets of 8-12 Reps
    • Set 1: 12 Reps /w White Mini Bands
    • Set 2: 12 Reps /w White Mini Bands
    • Set 3: 10 Reps /w White Mini Bands
    • Set 4: 10 Reps /w White Mini Bands
    • Set 5: 8 Reps /w White Mini Bands
      • Hold the peak contraction for a count of 2.
      • If you don’t have access to heavy bands, you can substitute them for dumbbells or a barbell.

Exercise 6: Dumbbell Alternate Curl

  • 3 Working Sets of 6-8 Reps
    • Set 1: 8 Reps @ 25lbs
    • Set 2: 8 Reps @ 25lbs
    • Set 3: 8 Reps @ 25lbs
      •  Use Fat Gripz if you have them. They will help to target the forearms more and work your grip strength.
      • Turn your pinky up and out (supinate) to increase the peak contraction.
      • Lock out at the bottom and squeeze your triceps to increase the stretch and ensure a full range of motion.
      • Control the negatives. Don’t just let the weight fall!
      • Avoid swinging your arms as much as possible to prevent cheating!

Exercise 7: Dumbbell Hammer Curl

  • 3 Working Sets of 6-8 Reps
    • Set 1: 8 Reps @ 30lbs
    • Set 2: 8 Reps @ 30lbs
    • Set 3: 8 reps @ 35lbs
      • Go heavy on this movement.
      • Start by curling the dumbbells together for 4-6 reps until you start to fatigue, then switch to alternates for an additional 2-4 reps.
      • Lock out and squeeze the triceps at the bottom of the movement to increase the stretch and ensure a full range of motion.
      • Avoid swinging and using momentum. No cheat reps!

            Fairly solid workout today. Emphasis was on the back with a couple sets of biceps added at the end of the workout. I am currently debating changing up my workout scheme from a PPL split and adding in a dedicated arm day. If I do my split will look something like Push, Pull, Legs, Arms, Rest (if needed), repeat with a different emphasis each day. Currently my programming is base around a Push, Pull, Legs, Push, Pull, Legs, Rest split.

            In today’s video I also talk about my current meal plan and macros. Currently I am consuming 170g or protein, 360g Carbs and 14g fat. Total calories are roughly 2,250. I’m possibly going to add a post workout protein shake which will bump my calories up to around 2,350 and increase my protein to around 195g. I am running about a 300-400 calorie deficit from my maintenance as I continue to try and lose weight.

            The following is my meal breakdown for this week:

  • Meal 1 (preworkout): Spinach/Orange Juice “Smoothie”
    • 4-6oz spinach
    • 8oz orange juice
  • Meal 2 (post workout): Rice and Eggs
    • 60g White Rice (dry weight)
    • 2 Large Eggs
    • ½ tbsp Soy Sauce
    • 1 tbsp Ketchup
  • Meal 3-5: Chicken & Rice
    • 60g White Rice (dry weight)
    • 6oz chicken (raw weight)
    • ½-1 cup Green Beans
    • 1 tbsp Yoshidas Teriyaki Sauce
    • ½ tbsp Soy Sauce
  • Meal 6: Strawberry Mango Smoothie
    • 250g 0% Greek Yogurt
    • 30g Honey
    • 100g Frozen Strawberries
    • 250g Frozen Mango