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Steele's training log

steelestrong

New member
Back squats
2x8 65lbs, warm up
5x5 85lbs

RDL
2x8 95lbs, warm up
5x5 115lbs

leg press
4x12 220lbs

leg extension
4x12 80lbs

finisher:
8 rounds, 20:10 hiit
8lbs wall balls
burpees
35lbs kb swings
elbow plank
 

steelestrong

New member
Circuit:

4 sets
15 squats to high ball toss
20 elbow plank reach

4 sets
15 goblet squats
15 db curl and press

4 sets
15 ea side, standing single arm cable row
15 ea side, single leg deadlifts
2 rounds suit case carry walk
 

steelestrong

New member
4 sets
10 ball throws, 15lbs
40 sec plank

4 sets
12 hip thrusts
12 10lb db push press

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

steelestrong

New member
3 rounds
8 110lb barbell deadlift
6 burpees
10 25lb kettlebell swing
10 15lb kettlebell snatch

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

steelestrong

New member
4 sets
12 ea side lateral wall balls, 14lb
30 sec plank

4 sets
12 ball slams, 12lb
8 30lb goblet squats

4 sets
12 explosive hip thrusts
25 lb ea hand farmer's
15 25lb kb wsings

2 minutes sprint, 9kph

And practiced my cleans

3x8 oly bar
 

steelestrong

New member
3 sets
15 box jumps
15 25lb kb swings
12 30lb bb thrusters

3 sets, progressive (30,40,60)
elbow plank
left side plank
right side plank
 

steelestrong

New member
[FONT=&quot]back squats
2x5 bar weight warm up
5x5 65lb, working sets

RDL
8 95lbs warm up
5x5 105lbs

Leg press
3x10 210

Leg extension
3x10 80
--

6 sets
20 box jumps
15 rope slams
10 15lb db clean and press
5 burpees


[/FONT]

 

steelestrong

New member
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

15 minute jog on the treadmill, 7.5% ave incline
10 minute indoor bike HIIT
 

steelestrong

New member
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
 

steelestrong

New member
RDL
8 bar weight warm up
working:
8 95lb
2x8 115lb
8 130lbs, strapped

goblet squats
4x12 20/25lbs

accessory:
leg curl
leg extensions
4x12 60lb
--

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

15 minute jog on the treadmill, 7.5% ave incline
10 minute indoor bike HIIT
 

steelestrong

New member
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





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


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

steelestrong

New member
[FONT=&quot]
[/FONT]

[FONT=&quot]—[/FONT]
[FONT=&quot]
[/FONT]

[FONT=&quot]3 rounds[/FONT]
[FONT=&quot]8 135lb barbell deadlift[/FONT]
[FONT=&quot]6 burpees[/FONT]
[FONT=&quot]10 20lb kettlebell swing[/FONT]
[FONT=&quot]10 15lb kettlebell snatch[/FONT]
[FONT=&quot]
[/FONT]

[FONT=&quot]—[/FONT]
[FONT=&quot]
[/FONT]

[FONT=&quot]Abs:[/FONT]
[FONT=&quot]2x30 sec plank[/FONT]
[FONT=&quot]3x20 heel touches[/FONT]
[FONT=&quot]3x15 bicycle crunches[/FONT]
[FONT=&quot]3x15 mountain climb[/FONT]
[FONT=&quot]
[/FONT]

[FONT=&quot]—[/FONT]
[FONT=&quot]
[/FONT]

[FONT=&quot]5 sets[/FONT]
[FONT=&quot]10 ball throws, 15lbs[/FONT]
[FONT=&quot]40 sec plank[/FONT]
[FONT=&quot]
[/FONT]

[FONT=&quot]4 sets[/FONT]
[FONT=&quot]12 hip thrusts[/FONT]
[FONT=&quot]12 10lb db push press[/FONT]
[FONT=&quot]
[/FONT]

[FONT=&quot]3 sets[/FONT]
[FONT=&quot]12 SDL[/FONT]
[FONT=&quot]12 20lb db rows[/FONT]
[FONT=&quot]30 sec ea side suitcase carry[/FONT]
 

Push50

Senior Member
So how is your progress going? Are your workouts achieving the goals that you set?


Sent from my iPhone using Tapatalk
 

steelestrong

New member
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
 

steelestrong

New member
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
 

steelestrong

New member
[FONT=&quot]3 rounds[/FONT]
[FONT=&quot]
[/FONT]

[FONT=&quot]30 rope slams[/FONT]
[FONT=&quot]30 ball slams[/FONT]
[FONT=&quot]30 goblet squats[/FONT]
[FONT=&quot]1 minute plank[/FONT]
[FONT=&quot]
[/FONT]

[FONT=&quot]20 minutes spin[/FONT]
[FONT=&quot]
[/FONT]

[FONT=&quot]—[/FONT]
[FONT=&quot]
[/FONT]

[FONT=&quot]Bench[/FONT]
[FONT=&quot]5x5 60lbs[/FONT]
[FONT=&quot]
[/FONT]

[FONT=&quot]accessory:[/FONT]
[FONT=&quot]4x10 chest press[/FONT]
[FONT=&quot]4x10 incline db chest press[/FONT]
[FONT=&quot]4x10 incline flys[/FONT]
[FONT=&quot]
[/FONT]

[FONT=&quot]15 mins treadmill[/FONT]
[FONT=&quot]
[/FONT]

[FONT=&quot]—[/FONT]
[FONT=&quot]
[/FONT]

[FONT=&quot]back squats[/FONT]
[FONT=&quot]5x5 80lbs[/FONT]
[FONT=&quot]
[/FONT]

[FONT=&quot]4x10 db Romanian deadlifts[/FONT]
[FONT=&quot]4x10 goblet squats[/FONT]
[FONT=&quot]4x10 reverse lunge[/FONT]
[FONT=&quot]
[/FONT]

[FONT=&quot]20 minutes elliptical[/FONT]
[FONT=&quot]
[/FONT]

[FONT=&quot]—[/FONT]
[FONT=&quot]
[/FONT]

[FONT=&quot]5 rounds[/FONT]
[FONT=&quot]10 lateral wall balls[/FONT]
[FONT=&quot]10 suspension push ups[/FONT]
[FONT=&quot]10 suspension inverted rows[/FONT]
[FONT=&quot]10 box jumps[/FONT]
[FONT=&quot]
[/FONT]

[FONT=&quot]10 minutes spin[/FONT]
 

Push50

Senior Member
So far I like how most of my clothes fit! Also grew some butt so that's awesome!

That’s 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
 

steelestrong

New member
That’s 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!
 

Push50

Senior Member
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.

I’m here to help in any way I can.
Work hard and do what others only dream of doing
You’ve got this.


Sent from my iPhone using Tapatalk
 

steelestrong

New member
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







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







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


20 minutes elliptical





5x5 barbell squats @ 90% 1RM


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


20 minutes spinning
 

steelestrong

New member
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.

I’m here to help in any way I can.
Work hard and do what others only dream of doing
You’ve 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?
 

Push50

Senior Member
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 I’ve had since the end of February.

345e6b6575e107eaac4cd0505e470268.jpg

I still have some work to do.


Sent from my iPhone using Tapatalk
 

steelestrong

New member
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
 

steelestrong

New member
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
 

steelestrong

New member
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
 

steelestrong

New member
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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