Workouts and My Fave PWO Treats!
I thought I'd do something a little different and share with you all what I had for my post workout meals along with my workouts this week. Having a couple of post workout treats each week is one thing that helps me not feel deprived of any foods I love and keeps my cravings for "bad" foods at bay. I am so happy that I have found a way to incorporate cereal into my life again! :)
Bench this week felt a lot stronger than last week. I was able to even get 5 reps on my last set with 115. Felt like I was getting a much better leg drive. I did change my foot placement, so maybe that helped. Heavy pullups were next, and I was able to get 4 reps on all 3 sets with 35lbs. I think I could get 5, but I try to stay away from failure.
Then it was on to hip thrusts! Worked up to 215x8 and then 185 for 12. I HATE that last set of hip thrusts, but I gotta try to add some reps to it! Then this week I decided to do Bulgarian split squats instead of reverse lunges. I did 4 sets of 10, but only going relatively heavy on the last 2 sets. With the band walks they were definitely tough, and I was starting to question my decision to do Bulgarian split squats this month...Oh well, gotta suck it up! I finished with Farmer's walks, pull-aparts and abs.
1)Bench press: 105x4/115x4/115x4/115x5/105x5
2)Pullups: 25x5/35x4/4/4/ 0x6(wide grip)
3)Hip thrusts: 135x12/155x10/185x8/215x8/185x12
4a)Bulgarian split squats: 17.5x10(one DB)/22.5x10(one DB)/ 22.5x2x10(holding 2 DBs)
4b)Band walks: 3x12
5a)Farmer's walks 65s x 3x25-30 seconds
5b)Pullaparts: 25/ 3x20
6)Reverse crunches: 3x15
Strawberry whey protein pudding(mixed with cashew milk to desired consistency) with a 1/2 sliced banana and Froot Loops(maybe 1/2 cup?), plus a protein chocolate chip pumpkin muffin on the side. Weird combo, I know, but that's what I wanted! I would guess somewhere around 50 grams of carbs.
WEDNESDAY LOWER BODY
Squats felt good this week! I did sets of 5, working up to 185 and then a back off set. Then I did pause squats with 155, which felt really good. I did sets of 6 on hip thrusts this week, and was able to get 265 for 6! Then it was reverse hypers-I've learned I MUCH rather prefer going a little heavier on those and doing less reps. Although I know I should do some high reps sets occasionally. I finished up with hanging leg raises and then the same quad finisher I've been doing the last few weeks. I shortened the rest between circuits and was still able to beat last week's time! Love the quad pump I get after that, but the burn is terrible!!
1)Squat jumps: 3x5
2)Squats: 135x5/155x5/175x5/185x5/175x5/ Pause squats: 155x2x6
3)Hip thrusts: 185x6/215x6/235x6/265x6
4)Reverse hypers: 90x10/110x10/130x10/130x10
5)Hanging leg raises: 3x10
90 second rest, 2x
This shake was soooo awesome. Seriously tasted like a frosty. I blended 1/2 cup almond milk, some ice cubes, a scoop of Platinum chocolate Iso-whey, and a 1/2 ripe banana. And a poptart on the side!
FRIDAY UPPER BODY
I did some snatches today, and they actually felt really good, even though I haven't been consistently practicing them. They must have really warmed up my shoulders too because I was able to get 2 more reps on my push presses with 110lbs! I also switched up my chest presses to 1 arm chest presses this week-I forgot how challenging those were, but I really like them!
1)Hang power snatch: 85x3x3
2)Push press: 110x5/110x5/105x5/95x8
3a)Cable row: 4x10
3b)DB 1 arm chest press: 40x4x8
4a)Lsit: 3x20 seconds
4b)Bicep curls: (alternating)27.5x8/25x8/ Hammer curls 1x20
5)Lateral raise x 10 + bentover lateral raise x10 (2x)
I have a green smoothie every week after my Friday and Saturday workouts. I use 1/2 banana and I'd say about a 1/2 cup pineapple chunks with frozen spinach and vanilla whey. It really is delicious and super sweet with the pineapple! Plus, a great way for me to sneak in some veggies.
SATURDAY LOWER BODY
For some reason I felt a little beat up before this workout. My knees felt achey, and I was sore from snatches the day before. And I've been having some stupid ankle pain that's not getting better. I was excited for deadlifts, but I just wasn't feeling front squats. So I did my deadlifts first and kept the weights low on front squats for did 3 sets of 10. Deadlifts felt pretty good, but I wanted to keep the reps around 5-6, so I didn't do anything crazy heavy. I feel like I'm always using the same weights on deadlifts and just going by feel, but I probably should follow a program if I want to get stronger on those instead of just winging it! Oh well. I did try pulling a few singles conventional today, which I'm actually stronger at, but they felt awful today after having not done them in so long! I probably should start mixing them in there somewhere and do both instead of just one or the other.
2)Front squats: 95x3x10
3)GHR 20lbs x 4x8
4)Sled push(high handles): 270 lbs x 6 x 10 seconds
5a)Kettlebell swings: 60 x 3x12
6)Band hip thrust 1x30 (15 wide, 15 narrow)
7)Ab wheel: giant set to 40 reps
Here are a few more of my fave post workout treats:
Waffle with cream cheese and banana slices. So good.
Banana or pumpkin muffins made with oats, egg whites, protein powder, and chocolate chips
Cereal with almond milk-gotta let it sit for a few minutes and get soggy!
Protein shake with Pb2 and a banana. One of my fave ways to drink a shake.
Soft serve ice cream cone!
English muffin(banana bread flavor!) with 1/2 sliced banana and cinnamon cream cheese
Ice cream sandwiches! I love Skinny Cows, but they are expensive, so I've been buying these little mini Purple Cow ice cream sandwiches. They're really good!
What's your favorite post workout meal?