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This Week's Workouts

This was my 4th week doing these workouts, so I may switch up a few things next week. My upper hamstring thing is still bothering me, so I'm staying away from deadlifts because that's when I feel it the most. I hate not being able to do them, though!!! 

I do have some good news to report-I measured my hips(glutes) the other day, and they have increased a little over a 1/2  inch! Woohoo, this booty's really growin! Heavy hip thrusts (+ icecream!) do a booty good! However, my calves are a different story-I have been training them hard...but they always stay the same size! Sometimes I think calves are just something you're either born with or you're not! So annoying. :/

MONDAY : UPPER
*DELT* FOCUS
1)Hang power clean & jerk practice: 95x3/105x3/105x3/115x1
2)Military press: 65lbs x8-8-7-6
3a)1 arm press: 3x8 w/30lbs/ 1x10 w/25lbs
3b)Wide grip pullup: 5sets x6
4a)Cable face pull: 3x12
4b)Reverse crunch on bench: 3x12
5) Lateral raise: giant set to 40 reps
*FINISHER*: 4x30 second farmer's walks w/55lb dumbbells
Lsit-3x10 seconds
Handstand practice
 
WEDNESDAY LOWER BODY
1)Glute ham raise: 3x6 (these are SO tough!!!)
2)Seated calf raise: 4x15-20
3)Bulgarian split squat: 3x8 w/27.5lbs each hand
4)Barbell hip thrust: 4x10 w/115lbs
5)Goblet squat: 45lb -1x20
6)Cable abduction: 2x12
7)Hanging leg raise: 3x8

6/ 28 FRIDAY-UPPER
*CHEST* FOCUS 
1.1 arm DB snatch: 35x5/40x5/40x5
2. Close grip bench press: 85x6/95x6/100x6/105x6
3a. Chest supported row: 4x10 w/30lbs
3b. DB incline chest press: 2x8 w/40lbs/ 1x12 w/30lbs
4a.Pushups: 2x10
4b.Neutral Grip Pullups: x10-8-6
6a. DB curls: 3x10-12
6b.Skullcrushers: 2x10
Handstand and front lever holds
 
SATURDAY-
Sled pushes 10x10seconds 
 
 
Hope everyone had a good 4th of July!
 

Comments

  1. Meg Go RunJuly 6, 2013 at 8:13 AM

    I can empathize with the calf thing! Mine used to have no definition. All I did was run, but I knew lots of runners with *awesome* calves, so I always wondered why mine didn't look like their's?? I fiiiinally have some definition in them and I think it's from doing a ton of jumping plyos. Do you think that's a good way to keep the definition there? I don't want them to be huge.

    ReplyDelete
    Replies
    1. LindsayJuly 7, 2013 at 6:02 AM

      Mine I guess have definition, they just are so puny! I stopped training calves when I was doing CrossFit, but I'm sure they were still getting worked with all the box jumps and doubles unders! Plyos will definitely work them, but I don't think they'll make them huge or anything.

      Delete
  2. sweatlikeapigJuly 6, 2013 at 12:27 PM

    Rob has seriously the best calves I've ever seen, but he was born with them and does absolutely no calf training. Jerk! I had really nice calves back when I did ballet. My teacher made us do 100 calf raises every night (I did mine while doing the dishes/brushing my teeth etc) and I swear that's why my calves were so good. They are super tight now so I try to avoid any direct training.

    Your hamstrings look amazing!!

    ReplyDelete
    Replies
    1. LindsayJuly 7, 2013 at 6:03 AM

      My husband has great calves, too! He trains them, but I think they are just genetic. I don't think there is anything I could do to get mine to grow...maybe I'll just start walking around on my toes all the time! And thanks!

      Delete
  3. UnknownJuly 8, 2013 at 7:27 AM

    Love your hamstrings!

    I just tried barbell hip thrusts for the first time this weekend (with Tara actually!) and wow - that burn! Can't believe i waited this long to try them - i was scared haha. New fave!

    ReplyDelete
    Replies
    1. LindsayJuly 8, 2013 at 8:25 AM

      Thank you!
      I love hip thrusts! They burn so good! :)

      Delete

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