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!
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
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!
2)Pause squat: 135x2x5
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
4)6 way lateral raises: 2x12
5a)Lsit: 4x15 seconds
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.