Playing Around In The Gym + Next Workouts

Sometimes I like to pretend I'm still a  CrossFitter. ;) But do not be deceived, because I am not. At ALL....BUT I do still incorporate skills I learned from CrossFit into my workouts because I pride myself on being a well-rounded athlete. I like challenging myself and knowing that I can do cool stuff with my bodyweight in addition to lifting heavy weights.

I was just playing around the other day at my husband's gym and got 5 muscle ups in a row for the first time! They may not be up to CrossFit standard, but I'm not a CrossFitter, so I who cares! ;) Then I did some legless rope climbs, which I used to think were super hard back when I first tried them, and they were really easy this time! And I don't even ever do them-all the pullups and L-sits help I guess!

The thing for me is I don't want to limit myself by just training one way. I don't want to be all show and no "go". I don't want to just be strong but not fast, or just look good but not be strong,etc. I know the dedication it takes to achieve a lean, sculpted physique-I have lived it. Yeah, it's nice being lean, having some ab definition, and round shoulders...but in my experience I have found having something BESIDES just your outer appearance to focus on is SO important!

Now, if I want to compete in powerlifting then yes, I would have to make that my MAIN focus, even if that means sacrificing other things. If I were a fitness competitor, then shaping my physique would be my main concern. But since right now I do neither, I like being good at a little bit of everything. Plus, it just keeps things fun!

I've been working on trying to get a front lever, and while I can only hold it for like a second, it's progress! Woohoo! This isn't easy...but I'm hoping that maybe one day it will be. ;)

So if you want to know what my workouts look  like, well, here is what I'll be doing for the next month, tentatively. I sometimes change things up as I go, but I do like to have a plan when I go to the gym. That way I can try to progress from week to week in some way. I plan on taking a deload to let my back loosen up next week, then I'll be right back at it!

Monday Upper Body

1)Hang power cleans: 3-5x3-5
2)BB overhead press: 3-4x3-5
3a)Ring Dips: 4x8-10
3b)Pullups: 4x6-8
4a)Face pulls
4b)Lateral raises
Farmers walks or OH carries &
Calf raises 5x8-12

Wednesday Lower Body

1)Box jumps: 3x5
2)Front squat: 4x5
3)BB hip thrust : 4x6-8
4)Bulgarian split squat: 3x8-10
5a)Reverse hyperextensions: 3x15
5b)Seated band abductions: 3x20-30

Friday Upper Body

1)BB or DB snatch: 3-5x3-5  
2) Bench press: 4-5x3-5
3a) TRX row: 4x10-12
3b)Handstand pushups or DB OH press: 4x6-8
4a)L-sit hold x15 seconds
4b) Bicep curls 3x10-12
5a)Pull-aparts 3x20
5b)Overhead tricep extensions 3x12
Saturday Lower Body

1) Deadlift 4 x 5-8
2) Pause squats: 4x6
3)BB Hip thrust: 3x12
4a) GHR 3x12-15
4b) Band walks 3x15
Finisher-Prowler push


  1. I love the simplicity of your workouts! I'm trying to make my workouts simpler (I'm transitioning from the "bodybuilding" mindset to doing split bodypart routines and want to train smarter and to be more efficient.) any suggestions? Do you prefer upper/lower splits, or do you think total body lifting programs training 4x per week works well too?

    1. I LOVE a more minimalistic approach to workout! I feel that I can put more focus and effort into my training that way rather than doing a ton of exercises. Just focus on the basics and getting stronger. I really enjoy an upper/lower split. I don't like full body personally, but I think a full body routine 3 days a week is great for most people.


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