Tyguer Fitness

Gotta start off the week with legs. I’m sort of limited at my gym in Japan but I made it work.

Squats with sets of 20,15,12,10,8,6,2,1,12,10. 10 sets total.
Straight legged deadlift with sets of 15,12,10,8,8.
Walking barbell lunges 3 sets of 20. (10 each leg)
1 mile jog
3 100 meter sprints.
My advice is not to push it too hard on the sprints...I almost fell a couple of times bc my legs were so weak 😂

I think I like these barbell rows more than I like the single arm dumbbell rows. I’m still sticking with higher reps and sets for this week. I’m trying to lose some of this quarantine weight 😅 Today’s back workout included;

5 sets of lat pulldowns with sets of 20,15,12,10,8 reps
4 sets of high cable rows with sets of 18,15,12,10 reps
5 sets of barbell rows with sets of 15,12,10,10,8.
2 sets of hammer grip pull-ups as many reps as possible.
2 sets of single arm dumbbell rows with 10 reps for both sets
6 sets of deadlifts with light weights with reps at 10,8,6,4,2,1. I only did the deadlifts bc I felt like doing them otherwise I would have just ended the workout with the 2 sets of single arm dumbbell rows.

I don’t do these bent over rows enough. I highly recommend doing them! I like to go at a slow pace, a lot of the time you see people jerking the weight up. Any who, I have been focusing a lot on volume this week with a lot of sets and I have been keeping my reps between 8 and 15.

I pre exhausted my chest with cable flyes. 5 sets of 15-20 reps. It made the rest of my workout so much harder!

A nice finisher for your delts. I like to go nice and slow controlling the weight. Peep the stache 😂

Sorry about the terrible time lapse, I didn’t want to post a 2 minute video 😅 here is a killer ab workout that is quick and fun. 20 sit-ups followed by 20 crunches, 20 leg lifts, 20 flutter kicks, and 20 heel taps. This equals 100 reps and I do it for 3 sets with about a 2 minute rest between sets. Try it out, let me know how it works for you!

This will be my gym for the next two weeks! No excuse for not having a gym. A simple set of resistance bands can work every major muscle group.