Workouts And Fitness Reads of the Week

MONDAY UPPER BODY
Nothing really to speak of for this workout. No PRs or anything crazy. Was too sore from Saturday to do a glute circuit, so I did some off set Farmer's walks instead, which I really like!

1)Clean + push press: 95x5/105x5/105x5/Push jerk-120x3/3/3/ Strict press: 80x3x5
2)Weighted neutral grip pullups: 25x4/35x3/35x3
3a)Overhand grip pullups: 10x5/10x5/ 0x8(rings)
3b)Incline DB chest press: 40x10/9/9
4)Hanging leg raise: 2x10/TRX pike: 2x12
Finisher:
Off set farmer's walks: 45lb/60lb(kettlebell) x40 seconds/ twice each arm
+Pullaparts 5x20

WEDNESDAY LOWER BODY
This workout went great besides me tripping on my first set of box jumps! Makes me so mad when that happens. So yeah, I bruised and scraped up my knees real good. I'm done with box jumps from here on out. Not a great start to the workout, but luckily, everything else went well.
But look-I think my thigh gap is getting smaller! And I am up 2 pounds, so that's good news. :)
I kept front squats a little lighter, for 3 sets of 5 this week. Deadlifts were 4x5 at 80%, which really wasn't bad at all, so I was able to do them beltless. Then it was just hams and calves and some glute stuff to finish up.

1)Squat jumps 3x5
2)Front squat: 135x3x5
3)Deadlift: 195x4x5 (80%)
4)GHR: 0x8/10x8/15x2x8
5a)Calf raise: 140x12/160x12/10/10
5b)Band walks: 3x15/leg
Glute finisher:
Single leg hip thrust: 1x12/3x10
Band goblet squat: 20x3x15

FRIDAY UPPER BODY
Worked up to 130 on bench today and it felt really good...got the first 2 pretty easy, went for the third, and failed! It's okay, though! It's nice to be pushing some decent weight now, even if it is only 2 reps! I'm determined to be repping out with the big plates one of these days. ;)

1)Plyo pushups 3x5
2)Bench press: 115x3/125x3/130x2 + 1 fail/120x4/115x7
3a)T-bar row: 70x8/70x8/60x8/55x9
3b)Seated dumbbell press: 35x6/40x6/40x6/35x8
4a)Face pulls: 3x15
4b)Lsit: 4x20 seconds
5)Bicep curls: DB supinated 20x10/Cable curl drop set x 8+8
6)Stir the pot: 2x40 seconds
7)Bear crawls 2x 10 "steps"


SATURDAY LOWER
I was afraid that with my bruised knee I'd have to modify this workout, but by Saturday it was fine, and I was able to do everything I normally do. I did switch things up a little though. I was thinking that I probably shouldn't do squats, but then changed my mind after I did hip thrusts and split squats and realized it really felt fine. Doing squats as my third exercise wasn't as bad as I thought it would be, although I did keep the weight on the lighter side. After squats, I finished with a bunch of isolation stuff and sled drags. Really wasn't a bad workout, even though it seems like a lot. Only took me maybe an hour to complete, including my warmup.

1)Hip thrusts: 185x8/205x8/235x2x8
2)Bulgarian split squats(with dumbbells): 30x10/35x2x9
3)Squats: 135x2x10/145x10
4a)Cable abductions: 15/14/15
4b)Seated leg curl: 3x14
6)Leg extensions: rest pause set to 35 total reps (15-20 second rest)
7)KB swings: 60x2x15
8)Reverse sled drags: 7 sets x 20 seconds with 180, 230, 280 lbs
9)Seated calf raise: rest pause set to 45 total reps (15-20 second rest)

I'll leave you with some great fitness reads for you to check out!
Does Calorie Counting Work
Ways to make an exercise harder
Powerlifting Mistakes
Why I'll Never Compete Again
Nutrition Made Simple
Strong Still Isn't The New Skinny
3 Mind Hacks To Stay Motivated


Comments

  1. Holy cow!!! THAT looks painful. Hope that heals up quickly for you!

    ~Jen

    ReplyDelete
    Replies
    1. Thanks! It's still swollen and bruised, but much better. No more box jumps for me!

      Delete

Post a Comment

Popular posts from this blog

The Words I Never Thought I'd Hear

One Day at a Time

Weekend Recap & MRI Results