Workouts of the Week

MONDAY UPPER BODY
Bench felt pretty good this week after my deload. Didn't feel crazy strong but not really super weak either. I kept the reps lower than I have just because I was itching to have heavy weights in my hands! I struggled a bit with endurance, but that's normal for me after a week  off from the gym. Pullups were really tough today, though. I struggled with 20lbs for 5 reps when I was doing 25lbs for 5 a couple of weeks ago. But it's no big deal since I haven't done them in a week! I was able to get a lot done in this workout in under an hour.

1)Bench: 115x2x5/110x5/105x7
2)Weighted neutral grip pullups: 20x3x5
3a)Lat pulldown: 3x12
3b)Seated dumbbell overhead press: 35x3x8
4a)Lsit: 3x15 seconds
4b)EZ bar curls: 50x2x9/Cable curl 2x15
5a)Pullaparts 3x15
5b)Hanging leg raises: 2x10/dragonflies 1x6(my abs were fried)
Overhead carries: 45 x3 x 20-30 seconds
Calf raises: 3x17

WEDNESDAY LOWER BODY
Squats felt pretty good for not having a heavy barbell on my back for a week but not amazing. Didn't go crazy heavy but worked up to a heavy set of 6 and then some back off, higher rep sets, all beltless. No PRs obviously, but I'll try to go heavier or add more reps each week from here.Actually went heavier on hip thrusts than I have in a while and they felt pretty good! I was so sore the next day!

1)Squat jumps 3x5
2)Squats 155x6/165x6/155x8/145x10
3)RDLs: 135x3x10
4)Hip thrusts: 135x10/155x10/175x8/195x8/195x8
4a)GHR: 3x12
4b)Walking lunges: 25x2x10
5a)Seated band abductions 3x20
5b)Reverse crunch: 2x15/stir the pot plank 2x30 seconds


FRIDAY UPPER BODY
This was a great workout. Added an extra rep to push presses for each set but kept the weight lighter on strict press. I used fat grips again, and they were SOO hard! Only managed a couple sets of 7.

1)Push press: 95x3x6/Strict press w/fat grips: 65x2x7
2a)Wide grip pullups: 3x8
2b)DB chest press: 40x12/10/10
3a)Cable row: 3x10
3b)Dips:12.5x2x10
4a)Lateral raise: 1x15/1x10+10(drop set)
4b)Lsit: 3x15 seconds

SATURDAY LOWER BODY
I was so excited to deadlift this week! Worked up to a heavy-ish set of 3, then some back off sets of 5. They felt really good! I am not the strongest at sumos but once I do them for a while, I really enjoy them. I feel them so much in my hams and glutes!

1)Front squat: 95x8/105x8/110x8/110x8
2)Sumo deadlift: 195x3/185x5/185x5/175x5
3)Reverse hypers: 3x12
4)Single leg hip thrust: 3x12
4b)Lateral band walks: 3x12
Sled push w/low handles 6 x 10 seconds w/ 220-240lbs
Ball pikes 2x12/ side plank 2 x 20seconds

So I've been thinking about changing up my workouts lately. I never thought I'd be saying this, but I'm satisfied with my upper body muscle, and I really want to focus on bringing up my legs. I know I will never have big, thick quads and that my calves and ankles will always be tiny, but I'm not going to give up get on trying to add a little more mass to them. I'm going to fight these genetics!
I've made some good progress, but I want more!
I do see a big difference in my glutes since doing heavy hip thrusts and band isolation work. They're not that much bigger, but definitely fuller and rounder. So what I've been thinking about after reading some of Bret Conterera's stuff, is adding an extra leg and/or glute day and cutting back on my upper body work. So either 3 leg days and 1 upper day, or 2 leg days, one full body, and one upper. I'm working on coming up with a split right now. The only thing I'm concerned about is recovery, but I guess all I can do is try it! I have never really put 100% of my focus into just legs, or tried doing 3 leg days, besides when I was CrossFitting.

I'll post the workouts I come up with once I get them figured out!

Comments

  1. That's so exciting! Can't wait to see MORE progress - and you really have come a long way! I think you look amazing, Lindsay, and I appreciate your perspective and find your mindset so inspiring. :) Have a great weekend!

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    Replies
    1. Thanks Bonnie! I really appreciate that!

      Delete
  2. I've started working glutes, including hip thrusts, at least 4x a week after reading Bret's blog. You do have to cut back on intensity, but your body adapts to the frequency. I noticed a difference within a few weeks.

    ReplyDelete
    Replies
    1. Nice! I am hoping to see a difference as well. I'll start with 3 and see how it goes!

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