Skip to main content

Workouts & Fitness Reads of the Week

UPPER BODY 
Jerks felt good today. I was able to pretty easily get 130 for two singles, which was the weight I failed at a few weeks back, even though I've done that weight before. I think failing at 135 just freaked me out. Muscle ups are getting easier again too, now that I've been doing them every week. I don't know if they really serve much purpose, but they're just fun to be able to do!

1)Clean and jerk: 95x3/115x2/125x1/130x1/130x1
2)Strict press: 85x4/80x6/75x6
3)Muscle ups: 5 singles
4)Weighted neutral grip pullups: 25x4/30x4/35x3/35x3/Wide grip: 0x6/6/4
5a)DB incline chest press: 40x8/45x8/45x7/40x8
5b)Hanging leg raise: 10/9/9/8

Glute circuit:
Seated abductions 2x30/band walks: 2x15
Back extensions 30x4x12
Pullaparts: 4x20

WEDNESDAY LOWER BODY 
My knee is still bruised and a little swollen, but it didn't affect anything except glute ham raises. I just had to adjust my positioning a bit on those. This week I added 5 lbs to front squats for sets of 5, which felt pretty heavy. Deadlifts were 85% of my max for 4 sets of 3. I haven't gone that heavy in a while, so they were pretty heavy, but tolerable.

1)Squat jumps 3x5
2)Front squats: 135x5/140x2x5
3)Deadlifts: 85%(210) 4x3
4a)Glute ham raise: 0x10/10x3x8
4b)Seated abductions: 1x30/2x25
5a)Calf raise machine: 135x12/150x10/160x10/10
5b)Ab wheel rollouts on toes: 3x10
Finisher:
Bench hopovers: x26 steps
Band hip thrusts: 30 reps
3x

FRIDAY UPPER BODY
Bench felt pretty good, although I didn't get any rep PRs or anything, but that's not going to be frequent thing for me at this point, so I'm cool with it. I do feel stronger on them, so I'm happy with where I'm at. I never thought I'd be benching 125 on my own without a spot!

1)Bench press: 115x4/125x3/120x4/120x4/115x4
2a)Chest supported dumbbell row: 35x10/40x10/45x2x8
2b)Seated overhead db press: 35x8/35x8/standing-30x8
3a)Ring inverted row(pronated): 3x12
3b)Ring Lsit: 4x15 seconds
4)TRX bicep curls: 2x15
Finisher-
Overhead carry 45 lbs x 3x 30-35 seconds + Handstand practice


SATURDAY LOWER BODY
Sometimes I don't know how I get through leg day, but I do, every week. Some days are harder than others, and today was pretty hard. Mostly because I decided to go heavy on hip thrusts and squats since it's been so long! By the time I got to split squats, they were hard. But then again, they're never easy! And for some reason the clams supersetted with leg curls made my hamstrings buuuurn so bad!

1)Hip thrusts: 135x10/185x8/205x6/235x5/255x5/275x5/235x10
2)Squats: 135x8/155x6/175x6/155x10/155x10
3)Good mornings: 95x8/110x8/110x8
4)Bulgarian split squats: 35x2x10/Walking lunges: 30x10
5a)Leg curls: 15/13/12
5b)Band clams: 2x20
6)Cable Abductions: 15/12
7)Seated calf raises: 20/17/15/15
Deadmill sprints-5 sets of 15 seconds on an incline

Some good posts to check out:

http://propanefitness.com/why-i-stopped-caring-about-leanness/
http://www.muffin-topless.com/2015/08/30/finding-balance/
http://www.niashanks.com/life-is-too-short-to-diet/
http://itrainthereforeieat.com/2013/09/09/the-lean-physique-and-why-its-dangerous/
http://tonygentilcore.com/2015/08/you-just-wait-till-youre-my-age/

Comments

  1. AnonymousSeptember 10, 2015 at 9:33 AM

    Love it when you post your workouts Lindsay :) - so thank you!

    Do you think it is possible to squat efficiently without a power rack? I've got an olympic bar and weights, but no power rack.

    ReplyDelete
    Replies
    1. LindsaySeptember 12, 2015 at 10:56 AM

      It gets hard when you start being able to really squat some heavy weight. You could try front squats, as long as you can clean the weight up, or if you can get the bar up, just do high rep squats. At some point though, you'll need a rack. Until then, you can just do squat variations with the barbell, such as Bulgarian split squats, regular split squats, and reverse lunges.

      Delete
    2. LindsaySeptember 12, 2015 at 10:56 AM

      This comment has been removed by the author.

      Delete

Post a Comment

Popular posts from this blog

Putting My Heart Out There

Hey guys. Here's where we're at right now: Matt finished his radiation treatments last week. Did they help? I don't know. He's sleeping a lot more. Having trouble chewing and swallowing. Not eating much. Not talking much, at least not in full sentences. It's just been a slow, steady decline for the last few months. I think it was really too late for radiation....But who knows, maybe it is delaying things. We went in last Tuesday for his infusion and talked with his neuro-oncologist about everything that we've been seeing with Matt, and he decided that we're at the point now where we should discontinue treatments...I feel like it's the right decision, even though it breaks my heart knowing that there is nothing else we can do. But I feel like we've done everything. All the supplements, the diet, the chemo, the radiation... Matt has fought hard. He never gave up hope. He kept the faith. He never complained through any of this. Not once did I hea
227 comments
Read more
People always said That time would heal the pain But how can that be When mine still remains? The tears still fall At just the thought of you So I know that what they say Just can't be true As the years go by I miss you so much still  No matter how much time passes I know I always will How are you not here To ease my hurting heart? Never could I have imagined We would ever be apart My world has been shattered A piece of me is gone And all I can do is pray For strength to live on I know that one day soon I will see you again I just have to try to suffer through And make it until then
4 comments
Read more

Why?

Why? Why do I care so much?  Why do I make sure they brush their teeth at night so that they don't get cavities? Why do I spend my own money to buy them clothes, toys and decorate their rooms, among other things?  Why do I do 5,000 loads of laundry a week to make sure they have clothes to wear to school? Why do I make sure they go to church on Sundays so that they'll be raised to know about Jesus? Why do I try to give them chores and responsibilities so that they will turn out to be decent human beings? Why do I read them a bedtime story at night, even when I'm exhausted? Why do I clean up after them constantly and cook for them and try to always have healthy snacks and food on hand? Why do I go to their sports games and practices, just to feel like the odd man out standing there awkwardly with their bio mom? Why do I give 100% of myself and make so many sacrifices for children I didn't birth? Only to be insulted and told hurtful things? To be made to feel like I'm
5 comments
Read more