My fiance's routine that I wrote her, weight loss/muscle gai

kirkemorgan

it's a push/pull/legs split
First 1/3 is powerlifting training/2/3 is circut training,3/3 is metabolic training.
Push day, Bench press ramp up to 1rep max weight for1 rep,
drop down to 8rep max but do 10reps, this can be done because post activation through potentiation, the nerves are fired up. wave load bench 1 rep, 10reps, 1rep, 10reps
then
circut. push day is DB incline fly 12reps
to DB incline press 12reps
to a pushup variation, to failure
rest
then circut of DB side raises (lateials) DB front raises,12reps
to shoulder press 12reps
then a triceps move. 12reps
then
metabolic training, the old mix was jumprope for 2min then powercleans x8-10 circut done x3 then she is usually on the ground swearing at me.
Some steady state cardio as a warmdown for 20minutes then hobble out the gym still cursing my name.

Pull day
Deadlifts, same ramp up in weight the 1rep max and then wave load for 4sets.
then circut of,
wide grip pulldowns,8reps
supported T-bar row two different grips wide and close,each 10reps
onto DB rows 12reps
then I have her do one more set on lighter pulldowns for high reps around 20 or so.
Rest,
then bar curls 10reps,
to rear delts on the pec deck 12reps
and finally DB inclne curls.
then
metabolic training and cardio warmdown.

We just had leg day today,
Starts with squats, nice and deep but reps are pryamided with weight normally
But today her knee hurt so we went to 115lbs for 5reps
then took all the weight off the bar and I had her do jump squats, 10reps
then leg press normally the pyramid again but today just 1set of 50reps with 200lbs,
then onto leg circut. which today was lunges 10reps,
leg curls (heavyx2sets)
calves 15reps
and single leg stiffleg deadlifts w dbs 12reps
then metabolic was HIIT sprinting on threadmill after getting the legs loose, after jogging went to 10mph for 1min then down to 3.0mph for 1.5min repeat 3 times.

Goals last year when starting this was gain alot of muscle and loose 85lbs, she is down 55lbs on the scale but has put on 15lb of muscle. She is a vol, firefghter and is in better shape than everone else in her crew. Very proud of her.

sdereski

I'm sure this is a great workout, but it is so confusing for me to read and follow. Have not idea what you had her doing.
Was she doing a 3 day cycle? Or all 3 sets each day? Also - she was squatting with 200lbs of weights?? That would have me flat on the ground!

kirkemorgan

push pull and legs are on different days, whenever she can get to the gym, 200lbs were on leg press for 50reps
maybe I should edit workout so it reads easier. Fiance is strong especially on bench, she can get 155lb for 1rep, squats arent too good, only up to 165 for 3reps and she brke the 225lb barrier on deadlifts this week.

Hearts_2015

I'm sure this is a great workout, but it is so confusing for me to read and follow. Have not idea what you had her doing.
Was she doing a 3 day cycle? Or all 3 sets each day? Also - she was squatting with 200lbs of weights?? That would have me flat on the ground!

I'd like to understand the routine a bit better as well, so I can learn from it!
Thanks!:flowerforyou:

ETA: Perhaps it is the way it's formatted that makes it a bit more difficult to follow.

sdereski

push pull and legs are on different days, whenever she can get to the gym, 200lbs were on leg press for 50reps
maybe I should edit workout so it reads easier. Fiance is strong especially on bench, she can get 155lb for 1rep, squats arent too good, only up to 165 for 3reps and she brke the 225lb barrier on deadlifts this week.

That makes more sense. Yes, she certainly must be strong to be able to squat with a 155lbs and 225lbs deadlift!

As the other poster mentioned, maybe it is the way it is formatted. Would really like to understand it better and learn from it, as I am doing some weight / strength training 3 days/wk, but I just sort of just do a little of everything.

prtykekedd

push pull and legs are on different days, whenever she can get to the gym, 200lbs were on leg press for 50reps
maybe I should edit workout so it reads easier. Fiance is strong especially on bench, she can get 155lb for 1rep, squats arent too good, only up to 165 for 3reps and she brke the 225lb barrier on deadlifts this week.

She sure is strong! You better not ever make her mad, she will bench press you!

kirkemorgan

Hope that makes more sense now re formatted. Oh, she has been getting mad at me lately since I get to go in and train her personally, but she also loves it.

kirkemorgan

She is going for a certain look, like a figure competitor/fitness comp, very lean very muscular, not bodybuilder muscular but like Trish Warren http://www.youtube.com/watch?v=Actv2-8fBL4&feature=related

sdereski

She is going for a certain look, like a figure competitor/fitness comp, very lean very muscular, not bodybuilder muscular but like Trish Warren http://www.youtube.com/watch?v=Actv2-8fBL4&feature=related

Wouldn't we all like to have that look! Yowzer! You can train me anytime, if you can make me look like that!:laugh:

sdereski

Hope that makes more sense now re formatted. Oh, she has been getting mad at me lately since I get to go in and train her personally, but she also loves it.

What do you mean when you write "DB"? Dumb bells??

kirkemorgan

She will get ther, she is great at recording her marcos on here, lots of plateus though, her metabolism drops in a week of dieting. Did keto like dieting to get the first 40lbs off, then we switched it to more of a zone like mix 40%carb, 40%pro, 20%fat and she put on more muscle and the scale didn't budge, (even though she lost BF) but the scale is on it's way down again.

kirkemorgan

Hope that makes more sense now re formatted. Oh, she has been getting mad at me lately since I get to go in and train her personally, but she also loves it.

What do you mean when you write "DB"? Dumb bells??

Yes DB is dumbells