A week in workouts:
I’d be lying if I said I follow a strict workout plan. I train intuitively for the most part, but I always stick to a few foundational exercises and build on from there depending on what I need to work on for personal or wrestling goals.
This is my attempt to write down my routine for your own inspiration:
Monday: DAY 1 LEG DAY
I walked for 30min uphill on the treadmill (level 10/speed 3).
I haven been consistent with my squats due to lots of travel lately but I decided to bring them back on the menu.
I warmed up with 3 light sets of 6 reps, l continued with 4 working sets of 6 reps at 135lbs.
I started back squats 2 weeks ago with 2 warm up sets and 2 working sets, 2nd week I added a 3rd set and yesterday a 4 th.
For my second exercise I did barbell Romanian deadlifts.
I did 2 warm-up sets and then 3 working sets of 8 reps at 145 lbs. I kept it light and controlled, really focusing on rib-pelvis alignment. Lately, I’ve been working on improving my mind–body connection with my hamstrings
I finished the workout with 2 core exercises:
Staggered Stance Low to High Cable Chop - 10r
Hanging ALT Negative Leg Extension - 16r
At the beginning of the workout I thought I would do a longer workout but I was out of steam.
STEPS: 19,117
Tuesday: DAY 2 UPPER BODY
a1. 4 sets
DB Flat Bench Chest Press - 8 reps ( 1 set w/35lbs, 1 set w/40lbs, 2 sets w/45lbs)
DB 1Arm Assisted Row - 10 reps (1 sets w/40lbs, 2 sets w/45lbs, 1 set w/50lbs)
Cable Paloff Press - 12 reps
b1. 3 sets
Standing Cable Lat Press Downs - 12 reps ( 1 sets 30lbs, 2 sets 35lbs)
Banded Deficit Push-ups - 10 reps
Box Deficit ALT Deadbugs - 16 reps
I finished with 3 sets of:
TRX Face Pull - 12 reps
Bench Assisted DB Y SHLD Raises - 12 reps
Seated Shin Raises - 16 reps
STEPS at the end of the day 18,908
Wednesday: Day 3 LOWER BODY
I started my workout with a 20min walk on the treadmill, incline at 10 / speed at 3.
a1. 4 sets
DB B-Stance RDL - 12 reps
DB Deficit ALT Lateral Lunges - 16 reps
Kneeling Plank Wheel Rollouts - 12 reps
b1. 3 sets
DB Walking Lunges - 20 reps
Copenhagen Plank + Hip Dip - 8 reps
V-Sits - 16 reps
c1. 3 sets
1DB SL Glute Bridge - 12 reps
DB Reverse Hypers - 15 reps
STEPS for the day: 15,506
Thursday: CARDIO
I biked for 30min.
STEPS for the day 19,065
Friday: REST DAY
STEPS for the day 16,186
Saturday: FULL BODY
a1. 4 sets
Landmine SL RDL - 10 reps
Split Stance to 1Arm Row - 12 reps
Weighted Turkish Get Up - 8 reps
b1. 4 sets
Hex Bar Squats - 6 reps (185lbs)
Stab Ball DB ALT Chest Press - 16 reps
Box Jumps - 10 reps
STEPS for the day: 21,496
Sunday: REST DAY
STEPS for the day 12,943
I did another cardio day but since the Oura ring hasn’t tracked it (it was probably charging) it totally had vanished from my memory.