Training Log for oatsandsquats
Moderators: cassiegose, Boss Man
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Re: Training Log for 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
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
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Re: Training Log for 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
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
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Re: Training Log for 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
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
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Re: Training Log for 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
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
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Re: Training Log for 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
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
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Re: Training Log for 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
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
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Re: Training Log for oatsandsquats
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
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Re: Training Log for 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
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
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- Posts: 95
- Joined: Sat Oct 08, 2016 10:38 am
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Re: Training Log for 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
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
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Re: Training Log for 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
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
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Re: Training Log for 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
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
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- Posts: 95
- Joined: Sat Oct 08, 2016 10:38 am
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Re: Training Log for 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
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
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- SOCIAL CLIMBER
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Re: Training Log for 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
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
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Re: Training Log for 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
IYTs
face pulls
Overhead press
warm up
5 20lbs
5 30lbs
working
5 45lbs
5 50lbs
5 60lbs
power cleans
3x8 50lbs
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Re: Training Log for 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
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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
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