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The ungodly size of Russian bodybuilder Igor Zyablitskii during a workout session of his hamstrings (from his Instagram).
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Dumbbell hamstring curls from the day of my bike wreck... if you look closely at the leg closest to the camera you can see a hole in the knee in my legging.
September 9, 2019 Workout
Routine A
Muscle Groups: Quads, Hamstrings, Calves, Core
Superset 1
Exercise: Leg Press
Main Muscle: Quads
Set 1) 10 reps at 120 lbs as a warm up
Set 2) 8 reps at 220 lbs
Set 3) 8 reps at 230 lbs
Set 4) 8 reps at 240 lbs
+
Exercise: Single Leg Press
Main Muscle: Quads
Set 1) 10 reps at 70 lbs as a warm up
Set 2) 6 reps at 130 lbs
Set 3) 7 reps at 130 lbs
Set 4) 7 reps at 130 lbs
Superset 2
Exercise: Dumbbell Squat
Main Muscle: Quads
Set 1) 10 reps at 5lbs as a warm up
Set 2) 6 reps at 40 lbs
Set 3) 6 reps at 40 lbs
Set 4) 6 reps at 40 lbs
+
Exercise: Dumbbell Side Lunge
Main Muscle: Quads
Set 1) 10 reps at 5 lbs as a warm up
Set 2) 6 reps at 40 lbs
Set 3) 6 reps at 40 lbs
Set 4) 6 reps at 40 lbs
Exercise: Seated Leg Curl
Main Muscle: Hamstrings
Set 1) 10 reps at 40 lbs as a warm up
Set 2) 8 reps at 100 lbs
Set 3) 7 reps at 120 lbs
Set 4) 8 reps at 120 lbs
Exercise: Dumbbell Standing Calf Raise
Main Muscle: Calves
Set 1) 20 reps at 15 lbs
Set 2) 20 reps at 25 lbs
Set 3) 20 reps at 35 lbs
Exercise: Hip Abductor
Main Muscle: Glutes
Set 1) 10 reps at 80 lbs as a warm up
Set 2) 8 reps at 175 lbs
Set 3) 8 reps at 190 lbs
Set 4) 8 reps at 200 lbs
End Cardio: 5 Minutes on the heavy bag of both boxing and Wing Chun chain punching
Old selfie because I reek of donkey’s butt right now.
My wotd was:
Burpees 12
Lateral walk squats 10 on each side
Walking lunges 20
Arm circles 20 forwards and 20 backwards
Single leg ball hamstring curls 2x15 (with an ab coaster 😂)alternating with
60lb Prone leg curl 2x15
Single leg deadlifts with front lunges (10lb dumbbells) alternating with
Seated leg curl with 45lb plate 2x15
Calf raises in 3 angles (on each angle) 15x2
Tricep kicks with 15lb dumbbell alternating with
Tricep dips 2x15
French press with pullovers with ez bar and 5lb plates 2x15
Chest push-up on bench alternating with
Scoop ups with 10lb dumbbells 2x15
Side swinging plank for 30 seconds combined with 15 second plank x2
Leg Day
Barbell squats: 3 sets of 10 at 90KG, 1 set at 80KG Standing calf raises 4 sets of 20 at 105KG Walking lunges 3 sets of 12 steps at 45KG SUPERSETTED with standing box jump 3 sets of 10 Seated calf raises 4 sets of 8 at 55KG Hip trusters 2 sets of 8-10 at 60KG 1 set of 8 at 70KG Yeah, tomorrow isn't going to be fun.
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March 26, 2019 Workout
Routine A
Muscle Groups: Quads, Hamstrings, Calves, Core
Exercise: Dumbbell Squat
Main Muscle: Quads
Set 1) 10 reps at 5lbs as a warm up
Set 2) 7 reps at 20 lbs
Set 3) 7 reps at 20 lbs
Set 4) 6 reps at 20 lbs
Exercise: Leg Press
Main Muscle: Quads
Set 1) 10 reps at 130 lbs as a warm up
Set 2) 7 reps at 290 lbs
Set 3) 7 reps at 290 lbs
Set 4) 7 reps at 290 lbs
Exercise: Single Leg Press
Main Muscle: Quads
Set 1) 10 reps at 70 lbs as a warm up
Set 2) 7 reps at 130 lbs
Set 3) 8 reps at 130 lbs
Set 4) 7 reps at 150 lbs
Exercise: Lying Leg Curl
Main Muscle: Hamstrings
Set 1) 10 reps at 65 lbs as a warm up
Set 2) 7 reps at 125 lbs
Set 3) 7 reps at 125 lbs
Set 4) 7 reps at 125 lbs
Exercise: Weighted Standing Calf Raise
Main Muscle: Calves
Set 1) 30 reps at 10 lbs as a warm up
Set 2) 30 reps at 50 lbs
Set 3) 30 reps at 70 lbs
Set 4) 30 reps at 70 lbs
Exercise: Hip Abductor
Main Muscle: Glutes
Set 1) 10 reps at 85 lbs as a warm up
Set 2) 8 reps at 180 lbs
Set 3) 7 reps at 190 lbs
Set 4) 7 reps at 190 lbs
Exercise: Bodyweight Hanging Leg Raise
Main Muscle: Core
Set 1) 18 reps
Set 2) 21 reps
Exercise: Bodyweight Abdominal Crunch
Main Muscle: Core
Set 1) 27 reps
Set 2) 30 reps
Exercise: Bodyweight Scissor Kicks
Main Muscle: Core
Set 1) 32 reps
Set 2) 34 reps
Exercise: Bodyweight Heel Touch
Main Muscle: Core
Set 1) 38 reps
Set 2) 40 reps
End Cardio: 3 Minutes on the heavy bag of both boxing and Wing Chun chain punching
October 22, 2019 Workout
Routine A
Muscle Groups: Quads, Hamstrings, Calves, Core
Superset 1
Exercise: Leg Press
Main Muscle: Quads
Set 1) 10 reps at 120 lbs as a warm up
Set 2) 7 reps at 270 lbs
Set 3) 7 reps at 270 lbs
Set 4) 7 reps at 270 lbs
+
Exercise: Single Leg Press
Main Muscle: Quads
Set 1) 10 reps at 70 lbs as a warm up
Set 2) 7 reps at 130 lbs
Set 3) 7 reps at 130 lbs
Set 4) 7 reps at 130 lbs
Superset 2
Exercise: Dumbbell Goblet Squat
Main Muscle: Quads
Set 1) 10 reps at 10lbs as a warm up
Set 2) 6 reps at 40 lbs
Set 3) 7 reps at 40 lbs
Set 4) 6 reps at 40 lbs
+
Exercise: Dumbbell Side Lunge
Main Muscle: Quads
Set 1) 10 reps at 5 lbs as a warm up
Set 2) 7 reps at 40 lbs
Set 3) 7 reps at 40 lbs
Set 4) 7 reps at 40 lbs
Exercise: Seated Leg Curl
Main Muscle: Hamstrings
Set 1) 10 reps at 55 lbs as a warm up
Set 2) 7 reps at 130 lbs
Set 3) 7 reps at 130 lbs
Set 4) 7 reps at 130 lbs
Exercise: Dumbbell Standing One Leg Calf Raise
Main Muscle: Calves
Set 1) 30 reps at 40 lbs on each leg
Set 2) 30 reps at 40 lbs on each leg
Set 3) 30 reps at 40 lbs on each leg
Exercise: Dumbbell Glute Bridge
Main Muscle: Glutes
Set 1) 12 reps at 40 lbs
Set 2) 12 reps at 40 lbs
Set 3) 12 reps at 40 lbs
Exercise: Hip Abductor
Main Muscle: Glutes
Set 1) 10 reps at 85 lbs as a warm up
Set 2) 7 reps at 220 lbs
Set 3) 7 reps at 220 lbs
Set 4) 7 reps at 220 lbs
Exercise: Bodyweight Kickout
Main Muscle: Core
Set 1) 29 reps
Set 2) 34 reps
Exercise: Bodyweight Heel Touch
Main Muscle: Core
Set 1) 42 reps
Set 2) 44 reps
End Cardio: 5 Minutes on the heavy bag of both boxing and Wing Chun chain punching
September 17, 2019 Workout
Routine A
Muscle Groups: Quads, Hamstrings, Calves, Core
Superset 1
Exercise: Leg Press
Main Muscle: Quads
Set 1) 10 reps at 120 lbs as a warm up
Set 2) 8 reps at 250 lbs
Set 3) 8 reps at 255 lbs
Set 4) 7 reps at 265 lbs
+
Exercise: Single Leg Press
Main Muscle: Quads
Set 1) 10 reps at 70 lbs as a warm up
Set 2) 7 reps at 130 lbs
Set 3) 7 reps at 130 lbs
Set 4) 7 reps at 130 lbs
Superset 2
Exercise: Dumbbell Squat
Main Muscle: Quads
Set 1) 10 reps at 10lbs as a warm up
Set 2) 6 reps at 40 lbs
Set 3) 6 reps at 40 lbs
Set 4) 7 reps at 40 lbs
+
Exercise: Dumbbell Side Lunge
Main Muscle: Quads
Set 1) 10 reps at 5 lbs as a warm up
Set 2) 7 reps at 40 lbs
Set 3) 7 reps at 40 lbs
Set 4) 7 reps at 40 lbs
Exercise: Seated Leg Curl
Main Muscle: Hamstrings
Set 1) 10 reps at 55 lbs as a warm up
Set 2) 8 reps at 120 lbs
Set 3) 7 reps at 130 lbs
Set 4) 7 reps at 130 lbs
Exercise: Dumbbell Standing Calf Raise
Main Muscle: Calves
Set 1) 30 reps at 40 lbs
Set 2) 30 reps at 40 lbs
Set 3) 30 reps at 40 lbs
Exercise: Dumbbell Glute Bridge
Main Muscle: Glutes
Set 1) 10 reps at 40 lbs
Set 2) 10 reps at 40 lbs
Set 3) 10 reps at 40 lbs
Exercise: Hip Abductor
Main Muscle: Glutes
Set 1) 10 reps at 85 lbs as a warm up
Set 2) 8 reps at 205 lbs
Set 3) 6 reps at 220 lbs
Set 4) 7 reps at 220 lbs
Exercise: Bodyweight Kickout
Main Muscle: Core
Set 1) 29 reps
Set 2) 33 reps
Exercise: Bodyweight Heel Touch
Main Muscle: Core
Set 1) 32 reps
Set 2) 36 reps
End Cardio: 5 Minutes on the heavy bag of both boxing and Wing Chun chain punching
