Workouts Of The Week


I hope you are all having a wonderful weekend!

Tonight we're having dinner at Mom's, and I'm so excited to finally see Celeste! Yesterday I made these brownie "bird's nests" that I think are going to be amazing.


I just made brownies out of a box and baked them in a muffin tin. I added Reese's pieces to the batter, made some peanut butter frosting, and then topped them with peanut butter m&m's. Can't wait to eat these later! 

Okay, on to the workouts! 

MONDAY UPPER + GLUTES

Feeling pretty much back to normal this week, but I'm still easing back into things and not doing any crazy heavy lifts or anything. This was a decent workout, and my strength and energy was definitely much better this week! :)

1a)Seated dumbbell overhead press: 30x8/35x8/40x6/40x6
1b)T-bar rows; 45x8/55x7/6/6
2a)1 arm dumbbell chest press: 40x3x9
2b)Neutral grip pullups: 2x8/ Wide grip fat bar pulups: 2x6
3a)Hammer curls: 12/10/15
3b)Pullaparts: 4x15
4a)Cable pullthroughs: 3x15
4b)Band clams: 3x12
5)Farmer's walks: 53lbs x 3x45-60 seconds
6)Ball pikes: 3x14

WEDNESDAY LOWER BODY
Slowly working on getting my strength back. Squats were feeling so strong before vacation, and this week I struggled with 155. But hey, you can't help when life happens. I was unbelieveably sore in my quads and glutes from this workout!

1)Squat: 155x3x5
2)Pause squat: 135x2x5
3)RDL: 135x3x10
4)Single leg front loaded reverse lunge: 65x8/75x8/75x8
5)Reverse hyper: 90x4x12
6a)Smith machine calf raise: 110x12/160x3x10
6b)Ab rollouts: wall 2x10/knees 2x12

FRIDAY UPPER BODY
I want to start working on getting my strength back on strict presses because right now they are weak! But I haven't been doing them or push presses much lately. I need to get more consistent at working on things if I want to get stronger!

1)Barbell overhead press: 65x6/70x6/6/5
2a)DB chest press: 35x10/45x9/9/8
2b)Single arm lat pulldown: 10/10/8/8
3a)TRX row: 3x12
3b)Pushups: 3x10
4)6 way lateral raises: 2x12
5a)Lsit: 4x15 seconds
5b)Pullaparts: 4x15

SATURDAY LOWER BODY
Since I was so sore from Wednesday, I was a little limited in what I could do for this workout. Thankfully, the soreness was no longer excruciating though! Deadlifts were much easier than last week, but I still didn't get crazy heavy with the weight.

1)Deadlifts: 75%(185) x3x5
2)Leg press: 15/15/12/12
3)Back extensions: 2x20
4a)Leg curls: 15/14/14/14
4b)Calf raise: 15/15/15/18+15
5)Band walks: 3x12
Prowler push, alternating low and high handles, for about 5 minutes


I'm not planning out my workouts for the next few weeks. I go into the gym with an idea of what I want to do, but I'm basically just doing what I feel like doing at the moment and switching it up each week. I think following a program is great, but sometimes it's fun to just do whatever and not stress about it.

I've also decided to go back to more of a minimal style of training with less exercises than I've been doing. I actually really like focusing on just a few exercises that I can really put my everything into. The extra stuff isn't helping me build muscle anyway, so really, what's the point?

So it's back to what I used to do: for upper body workouts, it's 2 push exercises and 2 pull exercises. Then maybe abs and rear delt work after that for shoulder health. For lower body workouts, it's 2 quad focused movements and 2 posterior chain movements, with abs and one glute isolation/abduction movement. I've realized that for me, anything more than than that is really unnecessary.

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