Workouts Of the Week & Measurements

Bench felt pretty good today. Wanted to see what I could get with 115 and was able to get 3 sets of 4. Next week I'll go for 5! Heavy pullups felt good again this week-I love doing them heavy! Managed a set of 5 with a 30lb dumbbell. After that was hip thrusts, which felt good despite my hamstrings being sore from Saturday and my hip flexors being kind of tight. Worked up to 205 for 8, then a back off set at 185 for 12. Finished up with lunges, this time with a deficit and then band walks, abs, and farmer's walks. Skipped calves because my ankles kind of hurt.

1)Bench press: 95x5/105x5/115x4/4/4
2)Pullups(neutral grip): 20x5/25x5/30x5/4/4
3)Hip thrusts: 135x12/155x10/185x8/205x8/185x12
4a)Single leg reverse deficit lunge: 20x10/22.5x2x10
4b)Lateral band walks: 3x10
5s)Ab wheel (negatives) 3x10
5b)Farmer's walks: 70lbs x 4 x 35 seconds

Had a great squat day! Worked up to 2 sets of 6 with 175, then a couple back off sets. They felt good! Of course the 10 rep set kills me, but it's more my lungs than anything! After that was heavy hip thrusts. Hip thrusts have been feeling great lately, so I really wanted to see how heavy I could go for 5 today. I was able to work up to 250 lbs for 2 sets! I even feel like I could've gone heavier, but that'll be next week, hopefully! Finished with reverse hypers, calves and abs, and then decided to do a quick little leg burner at the end: 24 squats, 24 reverse lunges, 24 squat jumps and 24 lunge jumps. It took me a little over 3 minutes because my  legs did not want to work by this point! It was awful. Next week I'll go for 2 rounds!

1)Squat jump: 3x5
2)Squats : 155x6/175x6/175x6/165x6/155x10(2 heavy sets with belt)
3)Hip thrusts: 185x5/205x5/225x5/250x5/250x5
4)Reverse hypers: 90x10/110x3x10
5a)Smith machine calf raise: 90lbs (not counting bar) 4x17
5b)Reverse crunch: 15/15/12
Leg finisher: 24 each-
Reverse lunges
Squat jumps
Lunge jumps

Love my pump day Friday workouts! After heavy push presses, it's just a push/pull superset and then isolation work. Gotta love it. I was able to get 5 reps with all my sets with 105 this week on push presses. Also threw some snatches in this week cuz I wanted to. Did cable rows instead of Tbar rows because the Tbar machine was being used.

1)Hang power snatch: 65x3/75x3/80x3/80x3
2)Push press:75x5/95x5/105x3x5/ Strict press 75x5+5 push presses
3a)DB chest press: 50x5/5/5/45x8
3b)Cable rows: 4x10
4a)EZ bar curls: 50x10/10/ Cable curl 10+8(drop set)
4b)Tricep pushdowns: 2x17
5a)TRX reverse flyes: 2x12
5b)Lsit hold on rings: 4x15 seconds
6)Lateral raise: giant set to 30 reps

Decided to go heavy on front squats today and kept the weight lighter on deadlifts. I worked up to 135 for 5 reps on front squats-not sure if that's a PR or not, but it's the most weight I've done on those in a looong time! Then I just did some GHRS and then supersetted single leg hip thrusts with seated abductions-I loved the glute burn I got with those! Finished up with ab wheel rollouts and low handle prowler pushes.

1)Front squats: 95x6/115x6/125x6/135x6
2)Sumo deadlifts: 135x8/155x8/175x6/175x6 RDL: 155x2x8
3)GHR: 10lbs x10/15lb x10/8
4a)Single leg hip thrusts: 3x12
4b)Band seated abductions: 3x20
5a)Ab wheel: 2x10(toes)/2x12(8 negatives + 4 on knees)
5b)Prowler pushes w/ low handles: warmup sets then 220lbs x 5 x ~15 seconds

Sooo I took my measurements the other day...and they were all down slightly, which bummed me a little bit. But I've lost a couple pounds in the last year, so it makes sense.

It's a little frustrating when your goal has been to build, but I know that I have to be 100% focused on eating a high amount of calories every day to gain(at least 2500)...and I already have to eat a lot just to maintain my weight. And to be honest... I just don't care much anymore-I don't want to track or stress about it like I used to.

This is obviously where my body wants to be, and I'm not fighting it. Yeah, I could stuff my face more and really work on putting some weight back on. Some people may even see this as me "giving up"... But you know what? My priorities have changed, and the way I look is not such a major thing to me anymore. And I don't really care what anyone else thinks. I'm content with how I look, and I love the way I eat. I'm strong and healthy, and I'm happy with that!

A couple of years ago this probably would have really gotten me down, but I no longer let my looks define me. I am not how big or small I am, or how much muscle I have, or how lean I am. What's more important to me now is that my life not be consumed with food and training, constantly stressing and questioning if I'm doing things "right"-like, should I do straight sets, or pyramid sets? Rest 1 minutes or 3 minutes? Supersets or no supersets? Low reps or high reps? Sorry but...not the way I want to live my life!

Training for me isn't JUST about my looks or reaching a goal weight or physique-it's my outlet, it's fun, it gives me energy, and it keeps me healthy and strong. That's why I train, and that's why I will still be training (God willing) 50 years from now!


  1. Beautiful post! I loved this a lot >>>>> This is obviously where my body wants to be, and I'm not fighting it.

    you know I am all about that :)

    1. Thanks! I've put it the work, now I'm just gonna relax and keep having fun and living life!


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