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
4a)Cable face pull: 3x12
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
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
*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
Handstand and front lever holds
SATURDAY-
Sled pushes 10x10seconds
Sled pushes 10x10seconds
Hope everyone had a good 4th of July!
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.
ReplyDeleteMine 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.
DeleteRob 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.
ReplyDeleteYour hamstrings look amazing!!
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!
DeleteLove your hamstrings!
ReplyDeleteI 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!
Thank you!
DeleteI love hip thrusts! They burn so good! :)