Steele's training log

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  1. #101
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    Alright so I was able to keep my workouts on my phone for the past week, so I'm just gonna paste them down here:




    4 rounds
    10 5m back&forth run, tapping the ground after each rep
    20 sec mountain climbers
    no rest in between


    4 sets
    8lb squats to wall balls
    5 each leg, lunge with 5lb lateral raise
    10 sit up to hip up


    4 sets
    10 squat thrust
    12 trx inverted row
    30lb farmer's walk


    --


    Back squats
    8 bar weight warm up
    4x8 65lbs
    RDL
    8 bar weight warm up
    working:
    8 95lb
    2x8 115lb
    8 130lbs, strapped


    --


    5 sets
    8 ea side, lateral wall balls
    30 second elbow plank


    3 sets
    10 side to side ball slam
    10 renegade rows, 10lbs
    35lb kb farmer's walk


    3 sets
    10 squat to wall balls
    12 25lb kb swing
    10 TRX inverted row


    ó


    front squats
    warm up sets:
    5 55lbs
    5 65lbs
    working:
    5x5 75lbs


    deadlifts
    warm up:
    1x8 95lbs
    5 155lbs
    working:
    5x5 175lbs

  2. #102
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    ó


    3 rounds
    8 135lb barbell deadlift
    6 burpees
    10 20lb kettlebell swing
    10 15lb kettlebell snatch


    ó


    Abs:
    2x30 sec plank
    3x20 heel touches
    3x15 bicycle crunches
    3x15 mountain climb


    ó


    5 sets
    10 ball throws, 15lbs
    40 sec plank


    4 sets
    12 hip thrusts
    12 10lb db push press


    3 sets
    12 SDL
    12 20lb db rows
    30 sec ea side suitcase carry

  3. #103
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    So how is your progress going? Are your workouts achieving the goals that you set?


    Sent from my iPhone using Tapatalk
    "Train beyond the pain and death is your only release." Steve Michalik - Mr. America

  4. #104
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    15 minutes stationary bike
    5 sets
    25 burpees
    25 jumping jacks
    25 ventral jacks
    25 seal jacks

    500 counts on jumping rope

    10x10 squat jumps

    --

    3 rounds
    8 50lb barbell deadlift
    6 burpees
    10 20lb kettlebell swing
    10 15lb kettlebell snatch

    Abs:
    2x30 sec plank
    3x20 heel touches
    3x15 bicycle crunches
    3x15 mountain climb

    --

    back squats
    2x5 bar weight warm up
    5x5 95lbs, working sets

    RDL
    8 95lbs warm up
    5x5 135lbs
    Leg press
    3x10 210
    Leg extension
    3x10 80

  5. #105
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    3x12 20lb straight bar bent over rows
    200 counts jump rope
    5 minutes HIIT on stationary bike

    3 rounds
    15 15lb single arm kettlebell swing to press
    15 20lb ball slam
    15 20lb kettlebell swing

    --

    3x10 15lb single arm bent over db rows
    3x15 30lb seated two-arm cable lat pull down
    3x15 20lb seated cable rows
    2x10 bodyweight pull ups

    --

    5 rounds
    15 box jumps burpee
    15 medicine ball slam 20lbs
    15 kettlebell swings 30lbs
    15 squat jumps
    50 counts jump rope

    --

    15 minutes stationary bike
    15x3 20lb kettlebell squats
    15x3 20lb kettlebell sumo squats
    15x3 20lb closed leg kettlebell squats
    15x3 60lb leg curls
    15x3 60lb leg extensions
    15x3 60lb leg curl extensions

  6. #106
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    3 rounds


    30 rope slams
    30 ball slams
    30 goblet squats
    1 minute plank


    20 minutes spin


    ó


    Bench
    5x5 60lbs


    accessory:
    4x10 chest press
    4x10 incline db chest press
    4x10 incline flys


    15 mins treadmill


    ó


    back squats
    5x5 80lbs


    4x10 db Romanian deadlifts
    4x10 goblet squats
    4x10 reverse lunge


    20 minutes elliptical


    ó


    5 rounds
    10 lateral wall balls
    10 suspension push ups
    10 suspension inverted rows
    10 box jumps


    10 minutes spin

  7. #107
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    Quote Originally Posted by Push50 View Post
    So how is your progress going? Are your workouts achieving the goals that you set?


    Sent from my iPhone using Tapatalk
    So far I like how most of my clothes fit! Also grew some butt so that's awesome!

  8. #108
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    Quote Originally Posted by steelestrong View Post
    So far I like how most of my clothes fit! Also grew some butt so that's awesome!
    Thatís great Steele. When we put in the kind of effort and hard work that you have been doing it is always positive reinforcement to see the actual results. Whether it be our clothes fitting better or seeing more muscular definition. Congratulations and keep up the good work.


    Sent from my iPhone using Tapatalk
    "Train beyond the pain and death is your only release." Steve Michalik - Mr. America

  9. #109
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    Quote Originally Posted by Push50 View Post
    Thatís great Steele. When we put in the kind of effort and hard work that you have been doing it is always positive reinforcement to see the actual results. Whether it be our clothes fitting better or seeing more muscular definition. Congratulations and keep up the good work.


    Sent from my iPhone using Tapatalk
    Hi, Push! I appreciate the kind words, thank you so much. I've been really slow on my workouts lately though!

  10. #110
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    Quote Originally Posted by steelestrong View Post
    Hi, Push! I appreciate the kind words, thank you so much. I've been really slow on my workouts lately though!
    You have to set a goal.
    Make a plan.
    Stick to the plan.
    And you will meet the goal.

    You seem like a strong woman that can achieve what ever she wants. Wrap your head around this and keep pushing.

    Iím here to help in any way I can.
    Work hard and do what others only dream of doing
    Youíve got this.


    Sent from my iPhone using Tapatalk
    "Train beyond the pain and death is your only release." Steve Michalik - Mr. America

  11. #111
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    5x5 deadlift at 85% 1RM


    Accessory:
    4x8 barbell front squat
    4x12 leg press
    4x12 lying leg curl
    4x12 leg extension
    4x12 calf raises


    15 minutes incline treadmill walk


    ó




    5x5 bench press @ 90% 1RM


    Accessory:
    4x8 high rack lock outs
    4x12 db press
    4x12 db flyes
    4x12 lateral side raises
    4x12 triceps rope push down




    ó


    5 rounds
    15 kb swings
    12 ball slams
    10 burpees
    5 hip thrusts


    20 minutes elliptical


    ó


    5x5 barbell squats @ 90% 1RM


    Accessory:
    4x8 RDL
    4x12 goblet squats
    4x12 leg press
    4x12 leg extensions
    4x12 kb lunges


    20 minutes spinning

  12. #112
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    Quote Originally Posted by Push50 View Post
    You have to set a goal.
    Make a plan.
    Stick to the plan.
    And you will meet the goal.

    You seem like a strong woman that can achieve what ever she wants. Wrap your head around this and keep pushing.

    Iím here to help in any way I can.
    Work hard and do what others only dream of doing
    Youíve got this.


    Sent from my iPhone using Tapatalk
    Thanks so much for the advice! I just posted last week's workouts. I've finally started focusing more on my strength. Going to try the 5x5 and see how it goes.

    How are your workouts going?

  13. #113
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    Quote Originally Posted by steelestrong View Post
    Thanks so much for the advice! I just posted last week's workouts. I've finally started focusing more on my strength. Going to try the 5x5 and see how it goes.

    How are your workouts going?
    My workouts are going strong. 6-7 days a week 1.5-2 hours a day and 30-45 mins cardio am/pm.
    These are the changes Iíve had since the end of February.


    I still have some work to do.


    Sent from my iPhone using Tapatalk
    "Train beyond the pain and death is your only release." Steve Michalik - Mr. America

  14. #114
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    Quote Originally Posted by Push50 View Post
    My workouts are going strong. 6-7 days a week 1.5-2 hours a day and 30-45 mins cardio am/pm.
    These are the changes Iíve had since the end of February.


    I still have some work to do.


    Sent from my iPhone using Tapatalk
    You look amazing!!

  15. #115
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    3 sets
    5 oly bar cleans
    30 sec plank

    4 sets
    12 hip thrusts
    10 TRX push ups

    4 sets
    10 TRX inverted rows
    10lb kb step ups, 10 ea side
    35lb suitcase carry walk

    1500 strides elliptical3 sets
    5 oly bar cleans
    30 sec plank

    4 sets
    12 hip thrusts
    10 TRX push ups

    4 sets
    10 TRX inverted rows
    10lb kb step ups, 10 ea side
    35lb suitcase carry walk

    1500 strides elliptical

  16. #116
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    Quote Originally Posted by steelestrong View Post
    You look amazing!!
    Once you figure out what diet and exercises work for you the rest is just having the drive and determination to get the work done.


    Sent from my iPhone using Tapatalk
    "Train beyond the pain and death is your only release." Steve Michalik - Mr. America

  17. #117
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    BENCH PRESS 3X5 85% 1RM


    ACCESSORIES:


    OVERHEADPRESS
    4 SETS OF 6 75% 1RM (as my presses are relatively weaker)


    5 SETS OF 10
    INCLINED DB PRESS
    INCLINED DB FLYE
    CABLE CROSSOVER
    SIDE LATERAL RAISE
    TRICEPS PUSHDOWN


    --


    CIRCUIT DAY




    --


    BACK SQUATS AT 3X5 85%1RM




    ACCESSORIES:
    4 SETS OF 6 90% 1RM
    ROMANIAN DL


    5 SETS OF 10


    GOBLET SQUATS
    LEG PRESS
    LYING LEG CURL
    LEG EXTENSION
    CALF RAISES


    --


    OVERHEAD PRESS 3X5 90%1RM


    ACCESSORIES:
    4 SETS OF 6, 80%1RM
    NARROW GRIP BENCH PRESS
    INCLINE BENCH PRESS


    5 SETS OF 10


    BEHIND THE NECK OHP
    INCLINE DB FLY
    TRICEPS PUSHDOWN
    OVERHEAD TRICEPS EXTENSION
    FACE PULLS


    --


    DEADLIFT 3X5 90%1RM


    ACCESSORIES:


    FRONT SQUATS 4 SETS OF 6, 80% 1RM


    5 SETS OF 10
    BENT OVER ROW
    LAT PULLDOWN
    CABLE ROW
    ONE ARM DB BENT OVER ROW
    FACE PULLS


    --


    CARDIO

  18. #118
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    Quote Originally Posted by Push50 View Post
    Once you figure out what diet and exercises work for you the rest is just having the drive and determination to get the work done.


    Sent from my iPhone using Tapatalk
    That is true!!

  19. #119
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    Basically did the same sets as last week, but increased the number of sets this time:

    BENCH PRESS 5X5 85% 1RM


    ACCESSORIES:


    OVERHEADPRESS
    4 SETS OF 6 75% 1RM


    5 SETS OF 10
    INCLINED DB PRESS
    INCLINED DB FLYE
    CABLE CROSSOVER
    SIDE LATERAL RAISE
    TRICEPS PUSHDOWN


    --


    CIRCUIT DAY


    Did core workouts


    --


    BACK SQUATS AT 5X5 85%1RM




    ACCESSORIES:
    4 SETS OF 6 90% 1RM
    ROMANIAN DL


    5 SETS OF 10
    GOBLET SQUATS
    LEG PRESS
    LYING LEG CURL
    LEG EXTENSION
    CALF RAISES


    --


    OVERHEAD PRESS 5X5 90%1RM



    ACCESSORIES:

    4 SETS OF 6, 80%1RM
    NARROW GRIP BENCH PRESS
    INCLINE BENCH PRESS


    5 SETS OF 10
    BEHIND THE NECK OHP

    INCLINE DB FLY
    TRICEPS PUSHDOWN
    OVERHEAD TRICEPS EXTENSION
    FACE PULLS


    --

    DEADLIFT 5X5 90%1RM



    ACCESSORIES:
    FRONT SQUATS 4 SETS OF 6, 80% 1RM


    5 SETS OF 10

    BENT OVER ROW
    LAT PULLDOWN
    CABLE ROW
    ONE ARM DB BENT OVER ROW
    FACE PULLS

  20. #120
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    BENCH PRESS 3X5 90% 1RM




    ACCESSORIES:




    OVERHEADPRESS
    4 SETS OF 6 75% 1RM




    5 SETS OF 10
    INCLINED DB PRESS
    INCLINED DB FLYE
    CABLE CROSSOVER
    SIDE LATERAL RAISE
    TRICEPS PUSHDOWN




    --




    CIRCUIT DAY


    15 reps, 4 rounds
    KB Swings
    Hip Thrusts
    TRX Rows
    30 sec plank




    --




    BACK SQUATS AT 3X5 90%1RM








    ACCESSORIES:
    4 SETS OF 6 90% 1RM
    ROMANIAN DL




    5 SETS OF 10
    GOBLET SQUATS
    LEG PRESS
    LYING LEG CURL
    LEG EXTENSION
    CALF RAISES




    --




    OVERHEAD PRESS 3X5 90%1RM




    ACCESSORIES:
    4 SETS OF 6, 80%1RM
    NARROW GRIP BENCH PRESS
    INCLINE BENCH PRESS




    5 SETS OF 10
    BEHIND THE NECK OHP
    INCLINE DB FLY
    TRICEPS PUSHDOWN
    OVERHEAD TRICEPS EXTENSION
    FACE PULLS




    --
    DEADLIFT 3X5 90%1RM




    ACCESSORIES:
    FRONT SQUATS 4 SETS OF 6, 80% 1RM




    5 SETS OF 10
    BENT OVER ROW
    LAT PULLDOWN
    CABLE ROW
    ONE ARM DB BENT OVER ROW
    FACE PULLS

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