Workouts of The Week
Hope you're all having a great weekend!
Yesterday Matt and I went to Bernheim to hike. It was the perfect day-a little windy, but not too hot, not too cold.
I just love hiking and being outdoors! I grew up on 5 acres with woods right behind my house, so I was always playing outside and running around in the woods.
On to the workouts....
MONDAY UPPER BODY
Pullups felt weak today, but overhead presses felt really good. I'm glad to be back to doing farmer's walks again. I think I'm going to take out the glute circuit on upper body days and just do some band walks in between farmer's walks from now on, but we'll see! I think I'll just do whatever I feel like doing that day.
1)Barbell hang power snatch: 65x5/75x3/80x3/3/85x2/2
2a)Pullups(wide neutral grip): 15x2x5/0x8
2b)DB seated overhead press: 35x8/40x7/7/6
3a)1 arm DB row: 55x8/65x6/55x8
4a)EZ bar curls: 3x12
4b)Reverse crunch on bench: 14/12/12/10
5)Off-set farmer's walks: 70/53 x 35ish seconds x4
WEDNESDAY LOWER BODY
Pretty much did the same workout as last week, and once again I was sore. Especially in my glutes! Nothing NEAR as bad as last week though.
1)Glute ham raise 3x12
3)Pause squat: 135x7/135x6
5)Front loaded reverse lunge 65x8/75x8/80x8/80x8
6a)Reverse hypers: 90x12/70x15/15
6b)Seated abductions: 3x25
8)Ab wheel rollouts: toes 2x8/knees 2x15
FRIDAY UPPER BODY
I really enjoyed this workout, don't really know why though! Seated cable rows have become one of my favorite exercises for back. I feel them in my lats probably more than any other exercise.
1)Barbell overhead press: 75x5/5/80x5/75x5
2a)DB chest press: 45x10/8/8
2b)Seated cable rows: 4x10
3a)Face pulls: 4x12
3b)Ball pikes: 3x15
4)Lateral raises: 12/10/12
5)DB lying tricep extensions: 2x12/10
SATURDAY LOWER BODY
I worked up to about 85% for deadlifts today for sets of 3. They felt pretty good, but still not back to where I was pre-vacation/sickness. I was still sore from Wednesday, so the rest of the workout was really just "pump" stuff.
2)Leg press: 180x15/230x3x15
3)Glute ham raise: 15x4x8
4a)Single leg glute bridge: 3x12
4b)Leg extensions: 3x15
5a)Banded clams: 3x15
5b)Band glute bridge: 2x25-30
6)Tabata rear foot elevated split squat jumps(alternating legs)