Workouts Of The Week


MONDAY FULL BODY
Bench press didn't feel great this week, so I just did 3x3 with 115lbs and a couple back off sets at 105. Pullups felt strong though, so I  decided to go a little heavier. I used a chain around my waist this time since a 30lb dumbbell is about the limit for what I can hold with my legs. That was pretty fun! Next was hip thrusts, and I decided to do sets of 8 today instead of pyramid sets. Worked up to 205 and really felt the booty burn on those this week! Then it was lunges and band walks, and farmer's walks.

1)Bench press: 115x3x3/105x6/105x5
2)Weighted neutral grip pullups: 20x5/25x3/35x4/3/3/0x8(wide grip)
3)Hip thrusts: 135x10/155x8/185x8/205x8/205x8/185x12
4a)Reverse single leg deficit lunge: 22.5x3x10
4b)Band walks: 3x10-12 /leg
5a)Pull-aparts: 3x20
5b)Farmer's walks: 70lbs x 4 x35 seconds
6)Stir the pot plank: 2x40 seconds

WEDNESDAY LOWER BODY
Squat day went great this week! This week I just wanted to see what I could do with 185. I worked up to 185 and did 2 sets of 4, which felt good! Not a PR, but I haven't done that weight for reps in a LONG time. Was able to add 5lbs to my hip thrusts this week, which felt great. I love doing them for low reps! Next week I'm thinking I'll do them with a few seconds pause at the top. Finished with weighted back extensions, which  I'm loving, hanging leg raises, which I still hate, and then a quad finisher. I did the same finisher as last week, but cut the reps to 20 and did 2 rounds. It's definitely a quad killer! I was looking back through my training log from a couple of years ago when I feel like my legs were bigger, and I noticed that I was doing a lot more jumping! So I'm liking the idea of adding in finishers like this more often like I used to.

1)Squat jumps 3x5
2)Squats 155x3/175x3/185x4/185x4/ Pause squats: 155x2x6
3)Hip thrusts 5x5@ 185/205/235/255/255
Back extensions: 30x10/45x10/45x10/0x20
Hanging leg raises: 12/10/10

Finisher:
20 Squats
20 reverse lunges
20 jump squats
20 jump lunges
Rest 2 minutes
x2

FRIDAY UPPER BODY
When I was warming up for push presses this week, they felt super heavy so I was not sure how this workout was going to go! I was feeling kind of weak. But I went up to 110 for 3x3, and they felt pretty good. Then I was able to get 3 sets of 6 with the 50s on chest presses! Even got 60lbs for 8 reps on EZ bar curls! Ha! Hey, maybe it's just bicep curls, but it's progress-I remember when I could hardly curl a 45lb bar years ago! Everything else was pump stuff. My triceps were about to explode after pushdowns and overhead extensions. Then I almost got past 20 seconds on my handstand hold today, but wasn't quite able to make it!

1)Push Press 95x3/105x3/110x3x3/   Handstand pushups: 2x5
2a)Tbar row: 70x3x6/70x6+45x6(drop set)
2b)DB chest press 50x3x6/45x8
3a)L-sit 3x20 seconds
3b)Face pulls 3x15
4a)Bicep curls: EZ bar 60 x8/ 40x12/ DB hammer curl 1x17
4b)Lateral raises 2x12
5)Tricep pushdown x25/OH extension x20
6)Front lever and handstand practice


SATURDAY LOWER BODY
I decided to take a week off from deadlifts this week, so I did RDLs instead. Kept the front squats a little lighter and did a few sets of 8, and one with 6, working up to 120 lbs(bodyweight). Then it was just posterior chain stuff, abs, and sled pushes and drags! I'm loving the hip thrust/abduction combo right now-great little booty burner!

1)Front squats: 95x8/115x8/120x8/120x6
2)RDLs: 120x10/145x10/165x8/165x8
3)GHR: 10x10/15x10/10
4a)Single leg hip thrusts: 3x12
4b)Seated band abductions: 3x25
5)Ab wheel(negatives): 12/12/10
Sled push down, drag back x 3 @320lbs/ Sled push(one way) x 4-5 @320lbs






Comments

  1. You may have written about this at some point in the past, but I haven't gone through all your posts and was just curious to get your take on time spent in the gym.

    Almost every day there are a handful of people in the gym who, I swear, are there for four hours or so. I don't know what the point of it is, but unless you are using the entire time for talking (then don't take up the squat rack area) I'm guessing it is just lack of a solid training program that keeps them there that long??

    Personally, I feel like I'm there too long when it inches toward 1.5 hrs (but that is if I include some cardio components after lifting). I got in and out today in 40 minutes. So it IS possible. I'm curious, what is the average time you spend doing your workout each day? I know there can be many variables, but, in general....how long?

    ~Jen

    ReplyDelete
    Replies
    1. Almost always in and out in an hour. Maybe an hour and 15 minutes at most. And sometimes upper body only takes 40-45 min.

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