This is our last week of Genius hour were still all working out in different ways at football works, Basketball and just general going to the gym. So for Monday were going to start our week out with biceps, triceps, and forearms. The first exercise is going to be a burnout you do one curl on hammer curl and you keep adding a rep till you get too ten then you go back down to 1 you want to do lower weight then you usually do. Once were done with the burnout we lean into some incline curls 4 sets of 12. For our last bicep workout we do the bicep machine 12 reps of 4 sets. biceps are done now were doing for arms theirs not much to forearms other than some forearm curls 4 sets of failure. Triceps started off with the triceps machine 4 sets of 12, Skull crushers 3 sets of failure to feel the good burn. For our last exercise its going to be some cable pull downs 10 to 12 reps 4 sets.
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Week 11: This week were gonna dive straight into legs on Monday, doing three sets of two at ninety percent of our max. Then we want to focus on our quads today so we did some leg press, leg curls, and bulgarian split squats for 3 sets of 8, with a relatively heavy weight. Then after we jump into inner thigh and outer thigh machines, for four sets of twelve. Then after we did some calf raises. On Tuesday we did a good tricep, chest, and shoulder day. Starting off with our compound lift, barbell bench press for three sets of two, ninety percent of our max. Then we did some cable flies for four sets of twelve , along with incline dumbbell bench press, for three sets of eight. Then we did dips, to work our triceps. Four sets of twelve, then supersetting tricep extensions and katana extensions, three sets of twelve. We did some tricep pushdowns to finish them off. Then to finalize our workout we did another superset of lateral and forward raises. On Wednesday we decided to hit our back, biceps, and traps. As usual, we start off with our compound lift, doing 5 sets of deadlift at a heavy, but not failable weight for each of us. Then jump into some lat pulldowns, three sets of eight. Then we superset inverted and bent over rows for four sets of twelve. Then we hit our biceps, doing hammer curls, concentration curls, eZ bar curls, and preacher curls for three sets of eight for each exercise. After this we do a bicep burnout, finishing the burnout off with some negative reps, lowering the barbell as slow as possible until you cannot hold it any longer. Finally, we finish off our workout with some heavy shrugs, preferbally 225-275 lbs for five sets of five.
On Monday we focused on arms. First we started with hammer curls, we did 12 reps of 4 sets. In between each set we did 25 push ups. Then we did seated curls for 15 reps of 4 sets. And another round of 25 push ups. We took a break after this and looked at ourselves in the mirror to see how big our muscles are getting. After our little break, we completed overhead tricep extensions and did 8 reps of 3 sets on each arm. We finished this set of with another 25 push ups. We completed this workout for a second time and we were done.
On Tuesday we hit legs. This was a tough workout but we pushed through it. We first warmed up with squatting the bar then started to add weights. We first added 135 lbs and did 12 reps of 1 set. Then we progressed to 185 lbs of 6 reps and only 1 set. Another 20 lbs was added to total 205 lbs of 2 reps. In between each set, while each other was working out, we did weighted walking lunges with 35 lbs dumbbells on each arm. We then completed leg extensions. Our leg extensions varied from 110-130 lbs with 12 reps of 4 sets. Then another set of weighted lunges. The last workout we did for legs is RDL's or Romanian dead lifts. We used 60 lb weights and did 12 reps of 3 sets. We went through this workout twice. We only worked out twice this week since we were sore, but on Thursday we all played basketball for an hour and half. We still attempted to be active even on our off days from working out. In this week we decide to switch it up, starting off with a solid push day. Our first exercise being barbell bench press for five sets of five, 75 percent of our max. Then we jump into some cable flies for a good pump. We superset pushups and overhead tricep extensions, getting the triceps warmed up. After they are warmed up we began to do some tricep pushdowns, following this with a superset of dips and katana extensions. On Tuesday we did a pull day, starting off with lat pulldowns. Then we decided to superset inverted rows and bent over rows. After this we finished up our back with some shrugs to turn our traps into mountains. Now we start the bicep portion of our pull day, starting off with some basic curls and concentration curls. After these exercises we did a superset of hammer curls and preacher curls. We finally did a burnout of forearm curls. On Wednesday we did legs, starting off with squats. We did five sets of five for 75 percent of our max. Then we jumped into goblin squats and bulergain spilt squats for a superset for 4 sets of 12. Then we did leg extensions for 3 sets of 8, right after doing 3 sets of 8 of leg curls. We finished our leg day with calf raises for 2 sets of 24 reps, with dumbbells of your choice.
This week is week eight and we got busy in the gym. On Monday, we did back we started with lat pull-downs and did four sets of fifteen reps, after that we did four sets of twelve reps of seated rows after that we grabbed free weights and did shoulder shrugs for 4 sets of twenty reps, and for our last back workout we did incline dumbbell rows heavier weight and lower reps, four sets of ten reps.
Tuesday we started off by working on our stamina with 10 minutes with a light jog on the treadmill. After that we did 5 minutes of a light pace on the exercise bike. This also served the purpose of warming up the leg day we were preparing. After cardio we took a 5 minute rest and then headed to the leg press where we went heavy weight low reps. We started with a warm up set of 15 reps of light weight. After that we did 5 sets of 6 reps of heavy weight. Weight varied anywhere between 220 and 300 pounds. After leg press we did back squat at a comfortable but challenging weight for 5 sets of 6 reps again. We followed that up with weighted calf raises for 20 reps and leg closers for 10 reps each for 3 sets. We then did leg curls and leg extensions for 3 sets of 12 reps. We finished with circular lunges for 10 reps. Circular lunges require a little weight and you do one forward lunge each leg, one side lunge each leg, and one reverse lunge each rep. That is one rep. 10 reps of those completed our workout and had us crawling out of the gym. But we crawled back on Thursday to focus on the chest and arms. We started with an incline dumbbell bench press for 5 sets of 8 reps. After that we did a circuit with converging chest press for 12 reps, bicep curls for 12 reps, and tricep curls for 12 reps. After the circuit we did cable chest flys for 10 reps and plate raises for 10 reps for 4 sets each. We then did shoulder shrugs for 5 sets of 8 reps with heavy weight. And to top it off we finished our workout with 50 pushups. Football practice and workouts have been taking up a lot of our time, so we only got in the gym twice this week. It's not easy to make time every week because our schedules can get pretty busy. Our first day was Wednesday. We worked on our legs by doing 5 sets of 10 reps of dumbbell goblet squats. It is perfectly fine with altering certain workouts to have a wide variety so you don't get bored of doing the same thing every week. After goblet squats we did a circuit containing 3 sets of leg presses for 12 reps, weighted lunges for 8 reps per leg, and weighted step ups for 10 reps per leg. After the circuit we did 4 sets of 12 reps of leg curls and leg extensions with a burnout set at the end. We rounded out our workout with 2 sets of 25 air squats, 10 side lunges per leg, and 20 box jumps.
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Braddock, Logan, Ryley, and BillyNothing but some high school athletes tracking our weight room progress. |