Workouts of the Week: Week 9

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Quest-for-the-StageAfter last week’s discovery regarding the success of my squats, I decided to change things up a little bit with my workouts this month. I finished out 2 months using the same exercises each workout so it was perfect timing to make some modifications. I’m going to be focusing for a few months on hamstrings and glutes.

Typically if you aren’t genetically strong in this area (raising my hand here), your butt pretty much falls off when you cut down to contest levels of body fat. This is not a good look on anyone but especially not for someone in their 40s. Trust me on this one. I figured I need all the help I can get here and if my backside is actually responding to these workouts, let’s go with it! Strike while the iron is hot, eh? 😉

I took out the front squats as my core lift since those tend to hit the quads harder than the glutes and hamstrings. I replaced them with ATG (a$$ to grass) back squats. These are squats where you drop your hips below your knees at the bottom, as if you’re going to sit down almost. Let me tell you, getting back up takes some effort. I have some new exercises this month that I’ve never done before.

If you’re looking to change up your own workouts, I really recommend adding in some new exercises.  Yes, there is the obvious reason of challenging your muscles in new ways. It’s also good to push yourself mentally out of your comfort zone. I’ve got barbell hip thrusts in there that is great for this purpose. If you don’t know what they are, google them and try not to laugh.

I was really apprehensive about doing these in the middle of Man Land, but I forced myself. And it turned out to not be as bad as I expected. Well, doing them wasn’t as humiliating as I was expecting, but walking afterwards out of the weight area was a bit awkward. My new mantra is Grow, butt, grow!

I’ve got just over 5 months to do this. What’s the most awkward exercise you’ve ever attempted?

Squat Day
Core Lift – BB Back Squat 1RM Testing

  • 3 warm up sets
  • 3 sets to figure out my 1RM

DB Deficit Lunge – 2 sets of 20 reps
Romanian Deadlift – 2 sets of 20 reps
Seated Leg Curl – 2 sets of 20 reps
Decline Situp – 2 sets of 20 reps
Hanging Leg Raise – 2 sets of 20 reps

Pull Day
Seated Dip – 2 sets of 20 reps
Tricep Pressdown with Rope – 2 sets of 20 reps

Core Lift – Chin Grip Pulldown at 60% of 1RM

  • 3 Warm Up Sets
  • 2 sets of 8 reps
  • 1 set to failure – I got 17.

Bent BB Row – 2 sets of 20 reps
Flat DB Row – 2 sets of 20 reps
Standing BB Curls – 2 sets of 20 reps

Lift Day
Core Lift – BB Deadlift at 60% of 1RM

  • 3 Warm Up Sets
  • 2 sets of 8 reps
  • 1 set to failure – I got 19.

Cable Face Pull – 2 sets of 20 reps
BB Hip Thrusts – 2 sets of 20 reps
Lying Leg Curl – 2 sets of 20 reps
Plank – 2 sets for 90 seconds each

Press Day
Standing DB Hammer – 2 sets of 20 reps
Standing Cable Curl – 2 sets of 20 reps

Core Lift – Decline BB Press at 60% of 1RM

  • 3 Warm Up Sets
  • 2 sets of 8 reps
  • 1 set to failure – I got 15.

Incline DB Press – 2 sets of 20 reps
Decline Skullcrusher – 2 sets of 20 reps
BB Upright Row – 2 sets of 20 reps

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