Standard #TeamJKBT Workout

Today I smashed out an upper body workout with JK Body Transformations.

We have been working on a lot of upper body workouts in my PT sessions at the moment because I haven’t been able to train too leg dominated due to my hip injury.

Today’s workout went something like this.

WARM UP – Self Guided
(Due to my hip, I am taking it easy with runnning still and this is why my speed and time is not too fast/long)

5 min walk @ 5.0kmh
4.5 min run @ 8.5kmh
30 sec walk @ 5.5kmh
4.5 min run @ 8.5kmh
30 sec walk @ 5.5kmh

Glute activation lunges – 1 set x 10 reps each leg
Glute activation all 4’s leg raise – 1 set x 10 reps each leg
Jumping switch lunge – 10 reps
Glute activation all 4’s leg raise – 1 set x 10 reps each leg
Jumping switch lunge – 10 reps

WORKOUT – PT

Small Circuit
TRX Single arm row – 3 sets x 10 reps each arm
TRX Round the worlds – 3 sets x 10 reps each direction
Laying seated face down glute/leg raises – 3 sets x 10 reps

Paired Exercise
Tricep dips using assisted machine – 3 sets x 10 reps @ 100lbs
Overhead press using smith machine – 3 sets x 10 reps @ 1 set x 20kg (bar only), 2 sets x 29kg (4.5kg plates)

Paired Exercise
DB Double front raise – 2 sets x 12 reps @ 3kg
DB Single front raise – 2 sets x 12 reps @ 3kg

Small Circuit
DB Double front raise – 2 sets x 12 reps @ 3kg
DB Single front raise – 2 sets x 12 reps @ 3kg
DB Romboid fly – 2 sets x 12 reps @ 3kg
Face Pull – 2 sets x 12 reps @60lbs

Small Circuit
Wide grip pull down (overgrip) – 3 sets x 12 reps @ 40lbs
Narrow grip pull down (undergrip) – 3 sets x 8 reps @ 70lbs
Straight arm pull down (overgrip) – 3 sets x 10 reps @ 60lbs

STRETCH

Foam Roller – Glutes, hamstrings, quads, ITB
Stretch – Glutes, hamstrings, chest, arms, shoulders

liftbrah

Fair to say that I was completed exhausted after this and hopefully my muscles are not too sore in the couple of days post workout.

I LOVE training with Jade and I’m pretty sure she LOVES smashing me.  We have this love/love partnership.  There is no hate.  I’m there to workout and she is there to push me and help me achieve the results I want.  Those results include #wineglassarms! These are arms where your bicep is nice and defined and can be noticed when holding a nice chilled glass of wine at functions. 😛 She gives me an exercise and I just do it.  I don’t argue and say I can’t do that.  I just try.  If she says, how’s that weight?  I tell her the truth.  If I think I can lift more, I say so.  If I think its the right weight in order to keep my form, then I say so.  I’m not there to lift prove anything or out lift another person.  I’m there to lift to improve myself.

My back and upper body have come a long way in the last few months.  Upper body strength is not something I have had or needed, being a football player.  Leg strength and stamina is all I needed.  I’m pretty happy with how I am tracking along.  One of many goals this year is to achieve 5 non-assisted pull ups. I’ve still got 8 months to work on it, so it will be achieved.

We will be working on a lot more upper body and I have been reintroducing legs now, after a lot of physio done on my glutes to make those stronger and my workouts less hip flexor dependent.

Now being signed up as a full fledged member of Stryve Gym, I am looking forward to exploring more of their equipment and smashing out more workouts. I’ve also been posting a few postworkout videos on Instagram so make sure you follow me on there as well, @candicelancaster.

#conquer

La Love,
C. xx

 

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