Hennessey Fitness

3 Part Lower Body Workout 🍑
-Squat
-Hinge (+ Pull)
-Lunge

Quick Lower Body Sesh 7.11.23 🍑 **coming off of 350+ burpees yesterday** V-Squat Press Machine -- *base weight of 54 lbs* 234 x 8, 284 x 8 ; 344 x 6, 394 x 5 (shown), 394 x 4 ; 374 x 9 to finish Single Leg RDL + Row -- *ground base = 45 lbs* 25/side x 6-8 combo reps each leg, 4 sets each leg Landmine Step Back Lunges -- *bar = 45 lbs* +20 lbs x 6-8 reps each leg, 3 sets on each side #henneyfit #fitcedarfalls #legday #peachdaddy #squats #bootybuilding #gym #workout #fitness #dadstrength

Saturday = Supersets 🦸‍♂️🏋‍♂️
(check the link for the full video & workout*)

Saturday = Supersets maximizing my time (or least trying to once the kids join me in the NLXF classroom 😂) Wagon rides for the girls to the gym & back from it provided a great warm-up and cool-down 💕 Barbell Conventional Deadlifts & Push-Ups -- 5 sets of 5 reps on deadlifts (135, 225, 275 x 3 sets), then after 90 sec rest : 10 push-ups Dumbbell Floor Press & Bulgarian Split Squats -- 5 sets of 10~12 reps (50s, 50s, 60s, 60s, 60s), then after 90 sec rest: 5 sets of 6 reps/side (*high rack hold w/ weights*) (20s in hand set 1; 25s all other sets) #henneyfit #fitcedarfalls #totalbodyworkout #fullbodyworkout #gym #lifting #deadlifts #dumbbellworkout #dadstrength

Looking for some help in the gym when it comes to workouts, equipment, and programming? I would love to be your guide and/or assist you in becoming a healthier, better version of you!

With 15+ years of personal experience, and 4+ years of professional work at FIT Cedar Falls, I am confident and capable of bringing you results.
Whether you are a beginner with no experience, or someone who has multiple years of training, I would love to help you reach your goals through science and evidence based research & methods. No gimmicks, no fluff, no nonsense. I will show you what works. How to do it effectively, and provide you with all the tools necessary to change your life and body for the better.

Comment below, message me, text me, call me, or chat with me next time you see me. And let's get to work 💪

Deadlift Day ft. the Hex Bar and Coach Finny 💪❤️
(full reel is on Instagram*)

Deadlift Day ft. the Hex Bar & Coach Finny 💪❤️ #henneyfit #gym #fitness #workout #deadlifts #fitcedarfalls #girldad #dadstrength #dadlife #gymrat #barefootlifting

Total Body *Push* Day -- 5.31.23

Supersets:: 5 rounds in total
A1. Barbell Front Rack Squats
A2. Marching Knees w/ plate held ovhd*

Supersets:: 4 rounds in total
B1. Kneeling SA Landmine Shoulder Press
B2. Step Back Lunges / or / Split Squats w/ bar held ovhd*

Supersets:: 4 rounds in total
C1. Decline DB Underhand Chest Press
C2. Plate Pullover to Full Sit-Ups

DB Alternating Curtsey Lunges (*high rack*)

Finish with::
3 to 5 sets of Push-Ups
8 ~ 12 *high quality* reps each set

Finley will probably land a fitness sponsor before I do 😂❤️

She's already snatching my @redcon1 MRE shakes and going, "YUMMY!" My little gym rat Rugrat ❤️ #girldad #dadstrength #gym #gymrat #fitness #fitnessmodel #redcon1

Posterior Power 🍑 5.16.23

Triple Set:
A. Barbell Good Mornings
B. Seated Quad/Leg Extensions
C. Marching Knees w/ Plate Ovhd

Barbell Sumo Deadlifts - (main lift = most of the videos)

Superset:
Hex Bar Shrugs & Offset Carries

Clean to OHP to finish out an Upper Body/Core Day
125 first video, 135 second, finished at 115 on the third 🏋‍♂️
Not great by any means, as the bar is still bullying me around 😬
But, the third rep of 125 felt pretty solid and gave me hope I can get back to 135 for multiple sets 💪

Last week was a tough one, as my body definitely got caught up to the work I'd been making it do.
Plus, some recovery days before a 6.4 mile obstacle course race this weekend is probably a solid idea 🙃

Just gonna say "Hakuna Matata" until I'm halfway through the course, covered in mud 😂

A huge and more than deserved shout-out to Della and Abby for this new notebook ❤️
The cover says: "Wake Up and Work Hard"
Simple as that. Della said she picked it out because, "You work really hard" 💗😭

Writing it down instead of typing it out really does help me focus more than tapping it all into a running Google doc
Plus, then I get to do my ADHD style notes all over weekly review pages like this 😅