Training Log for oatsandsquats

Post your workout journals so others can review your training and follow your progress!

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oatsandsquats
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Re: Training Log for oatsandsquats

Post by oatsandsquats »

Pulls:

Bent over rows
4x8 60lbs

Wide grip lat pull down
4x10 60lbs

Low row
4x10 60lbs

Straight arm pull down
4x12 20lbs

Face pulls
4x12 15lbs

Bicep curls
4x8 30lbs

DB hammer curls
4x12 10lbs

Finisher

8 rounds
20:10
Rainbow slams
Squat jacks
Rope slams
Lateral hop + burpees
oatsandsquats
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Re: Training Log for oatsandsquats

Post by oatsandsquats »

bent over rows
2x8 50lbs, warm up
3x3 80lbs, working

low row
4x10 60lbs
wide grip lat
4x10 60lbs

face pulls
4x12 15lbs

barbell curls
4x10 20lbs

straight arm pulldown
4x12 20lbs
oatsandsquats
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Re: Training Log for oatsandsquats

Post by oatsandsquats »

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
oatsandsquats
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Re: Training Log for oatsandsquats

Post by oatsandsquats »

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 side, standing single arm cable row
15 side, single leg deadlifts
2 rounds suit case carry walk
oatsandsquats
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Re: Training Log for oatsandsquats

Post by oatsandsquats »

10 minutes treadmill

15 minutes HIIT/ABS NTC

3 sets

10 45lb sumo squat (smith machine)
10 40lb squat machine
10 bodyweight squats
10 25lb db squats
10 40lb lying leg curls
10 30lb leg extension
oatsandsquats
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Re: Training Log for oatsandsquats

Post by oatsandsquats »

4 sets
12 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 hand farmer's
15 25lb kb wsings

2 minutes sprint, 9kph
whenlifewassimpler
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Re: Training Log for oatsandsquats

Post by whenlifewassimpler »

Oats and Squats congrats on the great workouts this year and your dedication....KUDO'S to you.... Also a very Happy Holiday to you. Sue
oatsandsquats
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Re: Training Log for oatsandsquats

Post by oatsandsquats »

Bent over rows
4x8 60lbs

Wide grip lat pull down
4x10 60lbs

Low row
4x10 60lbs

Straight arm pull down
4x12 20lbs

Face pulls
4x12 15lbs

Bicep curls
4x8 30lbs

DB hammer curls
4x12 10lbs

Finisher

8 rounds
20:10
Rainbow slams
Squat jacks
Rope slams
Lateral hop + burpees
oatsandsquats
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Posts: 95
Joined: Sat Oct 08, 2016 10:38 am
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Re: Training Log for oatsandsquats

Post by oatsandsquats »

back squats
2x5 bar weight warm up
5x5 85lb, working sets

RDL
8 95lbs warm up
5x5 125lbs

Leg press
3x10 210

Leg extension
3x10 80


6 sets
20 box jumps
15 rope slams
10 15lb db clean and press
5 burpees
oatsandsquats
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Re: Training Log for oatsandsquats

Post by oatsandsquats »

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
oatsandsquats
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Re: Training Log for oatsandsquats

Post by oatsandsquats »

5 sets
8 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
oatsandsquats
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Re: Training Log for oatsandsquats

Post by oatsandsquats »

5 sets
8 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
oatsandsquats
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Re: Training Log for oatsandsquats

Post by oatsandsquats »

Deadlifts
5x5 135lbs, increased working to about 60%
Front squats
4x6 65lbs
Leg press
4x12 150lbs
Lying leg curl
4x12 50lbs
Leg extensions
4x12 60lbs


Presses:
Overhead press
5x5 45lbs
Chest press
4x12 60lbs
Flyes
4x12 20lbs
shoulder raise machine
4x12 20lbs
lateral shoulder raise
4x12 10lbs
Triceps pushdown
4x12 20lbs
oatsandsquats
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Posts: 95
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Re: Training Log for oatsandsquats

Post by oatsandsquats »

Activation warm up
IYTs
face pulls

Overhead press
warm up
5 20lbs
5 30lbs

working
5 45lbs
5 50lbs
5 60lbs

power cleans
3x8 50lbs
oatsandsquats
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Posts: 95
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Re: Training Log for oatsandsquats

Post by oatsandsquats »

Hi everyone. Here's workouts for the past week:

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 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
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