Back at the old stomping grounds for a shoulders and tris (and a lieettle chesticles) workout.
Racks were at a premium today and when people are waiting to squat I feel like a doodoo head taking it for (my unimpressive) overhead press, so I subbed landmine presses.
Followed by weighted dips, then lateral raises superset with bent-over rear delt raises. I insist on always picking up light dumbbells this way. It's cool, ok?! 🙄😂
I like to finish with push-up 'burnouts' so I tried this one today: 5 explosive pushies -> 5 decline pushies -> 5 regular pushies (3x - short rest). Like a drop set as each subsequent push-up is an easier variation. You could do this starting with weighted push-ups too or regular push-ups -> incline pushups -> knee push-ups for an easier variation.
Okieeee, that's all bye 👋🏻
🎶Gryffin, Illenium ft. Daya - Feel Good (Crankdat remix)
I still wasn't feeling 100% today, plus had a 4am start this morning but I've been really missing the gym so I went for a slightly altered leg day to satisfy my craving (full workout below).
I tried out what I am calling 'hamstring fall downs', I have no idea if that is the technical term tho so someone plz tell me, k thx 💕
If you're not familiar, you basically get onto your knees and tuck your feet under a shelf or ledge, or in my case a treadmill. Then slowly fall forwards, controlling the movement as much as you can using your hamstrings. When you feel as though you can't hold yourself any further, put your hands down to the floor and break your fall (not your neck, v important...). If you're not sure what I mean still, have a google (once we figure out the proper name..). Enjoy ❤️
. . .
Treadmill - fast walk, 5-10 mins
Back squat 3 x 8
Hip thrust with barbell 3 x 10
Dumbbell lunges 3 x 10 each leg
Deadlifts 3 x 8
Leg press 3 x 10
Kettle bell swings 3 x 10
Hamstring fall downs 3 x 8
Donkey kick backs 4 x 10 each leg
RB abductor against wall 3 x 10
RB crab walk 3 x 10 glutes
Jump squat x 10
Burpees x 10
Repeat circuit x 3
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You must continually change, adapt, and refocus in life. If you aren’t making positive changes on a regular basis, then you’ll become stagnant.
Don’t change just for the sake of changing. Change because you can always find ways to improve. Keep looking toward the future and constantly write your goals down. When you hit your target, make new and bigger goals.
Change is a good thing! Embrace change.
Look at an area in your life today that is stagnant, then make some much-needed changes today!
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