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! :)

MONDAY FULL BODY
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

PWO:
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

Finisher:
20 each:
Squats
Reverse lunges
Squat jumps
Lunge jumps
90 second rest, 2x

PWO:
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)

PWO:
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.

1)Deadlifts(sumo): 155x6/175x6/185x5/185x5/175x8
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
5b)Abductions: 3x20
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?

Comments

  1. I am doing a lot of similar lifts as you this training block! Your push press is strong!! Inspiring and motivating for me! It sounds like you had a good week with lots of great eats. I forgot about Captain Crunch until that picture...one of my childhood favorites! Must buy soon. Happy Easter!

    ReplyDelete
    Replies
    1. Thanks! Upper body has always been stronger for me. Yes, Captain Crunch has always been a fave! Happy Easter!

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