Sunday March 23

Week 2D

Bench Press

• 3 x 60lbs
• 3 x 65lbs
• 3+ x 75lbs

3x max reps Assisted pull-ups

3 rounds of:

• 20 Wallball
• 10 Ring Dips
• 100 jump rope
• 10 DB Presses (20lbs)
• 20 Russian Twist (15lbs)

Friday March 21

Week 2C

Deadlift

• 3x 135 lbs
• 3x 155 lbs
• 3+x 170 lbs

Front Squat 3x10 (65 lbs)

3 rounds of:

• 20 slamball (20lbs)
• 20 KBS (35lbs)
• 30 mountain climbers
• 10 DB Lunge e/s (20lbs)
• 10 Hanging Knee Raises

Thursday March 20

Week 2B

Press

• 3x 55 lbs
• 3x 60 lbs
• 3+x 70 lbs

DB Rows (30lb) 3x10 e/s

3 rounds of:

• 20 box jumps
• 10 tricep extensions (20lb)
• 20 speed skaters
• 10 pushups
• 30 bicycles

Tuesday March 18

Week 2 A

Warmup

Back Squat

• 3x70% (95 lbs)
• 3x80% (105 lbs)
• 3+ x90% (120 lbs)

3x10 Good Mornings (45lbs)

3 rounds of:

• 10 KB Snatches e/s (20lb)
• 30 Glute Bridges (12lb DB on hips)
• 20 burpees
• 10 Box Step Up e/s (15lb DB)
• 20 plank tucks on ball

Sunday March 16

Week 1D

Bench Press

• 5 x 65% (55lbs)
• 5 x 75% (60lbs)
• 5+ x 85% (70lbs)

3x10 Assisted pull-ups

3 rounds of:

• 20 Wallball
• 10 Ring Dips
• 100 jump rope
• 10 DB Presses (20lbs)
• 20 Russian Twist (15lbs)

Friday March 14

Week 1C

Deadlift

• 5x65% (125 lbs)
• 5x75% (145 lbs)
• 5+x85% (160 lbs)

Front Squat 3x10 (55 lbs)

3 rounds of:

• 20 slamball (20lbs)
• 30 KBS (35lbs)
• 40 mountain climbers
• 10 DB Lunge e/s (20lbs)
• 10 Hanging Knee Raises

Thursday March 13

Week 1 B

Push Press

• 5x65% (50 lbs)
• 5x75% (60 lbs)
• 5+x85% (65 lbs)

DB Rows (30lb) 3x10 e/s

3 rounds of:

• 20 box jumps
• 10 tricep extensions (20lb)
• 20 speed skaters
• 10 pushups
• 30 bicycles

Tuesday March 11

Week 1 A

Warmup

Back Squat

• 5x65% (85 lbs)
• 5x75% (100 lbs)
• 5+ x85% (115 lbs)

3x10 Good Mornings (bar)

3 rounds of:

• 10 KB Snatches e/s (25lb)
• 30 Glute Bridges (10lb DB on hips)
• 20 burpees
• 10 Box Step Up e/s (12lb DB)
• 20 plank tucks on ball

Monday March 10

Week 1 Bench Press

Warmup

Bench Press 5x55lb/5x60/15x65

5 rounds of:

• 10 ring dips
• 10 DB rows e/s (30lb)
• 10 tricep extensions (25lb)

Last Week of February

Workout #1

3 rounds of:

• Clean x 10
• Lunge with Medicine Ball Rotation x 10 each side
• Pike Pushups x 10
• Pullups (unassisted) x 6
• Side Plank with Leg Raise x 10 each side

Workout #2

3 rounds of:

• Slamball x 30 (20 lbs)
• One-Legged Romanian Deadlift w/ KB x 10 each side
• Bench Press x 10
• Bent-over Dumbbell Rows x 10 each side
• Layout on Rings x 10

Third Week of February

Workout #1

3 rounds of:

• KBS x 20
• Bulgarian Split Squats x 8 each side
• Push Press x 8
• Ring Rows x 8
• Russian Twists with weight x 15

Workout #2

3 rounds of:

• Thrusters x 15
• Good Mornings w/ KB x 8
• Ring Dips x 8
• Chest Flies x 8
• Hollow Hold 2 x 30s

Second Week of February

Monday

4 rounds of 6 reps:

Back Squat
Reverse Lunge with Overhead KB
Assisted Chinup
Pushups on DB
V-ups with Physioball

Friday

4 rounds of 6 reps:

Deadlift
Lunge on to step
Pushups on Bench and Ball
Body Rows on Box
Plank-to-Pike on Ball

First Week of February

I'm in the middle of Fitness Blender's 8 Week Fat Loss Program Round 2. Mr P and I thought we'd mix up our programs with a little more strength training with heavier loads.  Here are our two such workouts this week:

Monday

3 sets of 8 reps:

Sumo Deadlift with Kettlebell
Pushup
Lunge with Dumbbells
Ring Rows
Front Plank 20s

Friday

3 sets of 8 reps:

Plow on Physioball
Hand Walkover
Deadlift with Dumbbells
Lateral Lunge, hands behind head
Assisted Pullup

Not many posts lately...

I've been following Fitness Blender's 8-week Fat Loss Program Round 1. I'm on Workout #26 and loving it! The variety is awesome and I've worked muscles that I didn't know I had, especially in the core. Some of their more recent videos focus on lifting heavier but so far I'm going with their program as published while trying to maximize the weight I'm using. Highly recommended.