Workouts of the Week & Memorial Pics
Happy Tuesday(that feels like a Monday)! Hope you all had a wonderful Memorial day weekend.
We had a family cookout on Sunday. I had so much fun with my family, playing with all my little cousins, running around barefoot, playing volleyball, and eating lots of yummy food! Celeste and all my little cousins are just the cutest things!
Monday I didn't go in to work, so I got in a quick workout that morning, then spent the rest of the day floating in the pool and laying in the hammock. It was the perfect hot, summer day!
So I'm really excited, because I finally decided to get a local powerlifting/weightlifting coach to write me out a strength focused program! The reason I haven't followed a program for a while is because there are so many out there, that I just get overwhelmed. You know, the whole, "paralysis by analysis" thing? Yeah...It's easier to be a bodybuilder and just wing it!
I'm excited to follow a structured plan and to focus strictly on strength again. It's a very interesting program that I would never have written out for myself, which is exactly why I needed someone to write out a workout. I have a tendency to kind of stick with the same thing!
I'm also going to make myself put on some weight. I'm just too lean in my arms and legs for my liking, even though my stomach is not that lean. Whatever. I just gotta deal with it, especially if I want my strength to go up! Just going to up my rest day calories to match my workout days.
So here's what I did last week:
MONDAY UPPER BODY
I was having another kind of "blah" day...maybe it's just a Monday thing, I don't know. I just am not liking upper body days lately! They bore me.
1)DB hang power snatch: 40x3/45x3/45x3
2)Pullups: wide neutral 2x8/ rope-2x8
3)Push press: 75x5/95x5/105x3x5
4a)DB chest press: 45x10/10/8
4b)Tbar row: 55x3x8
5a)Kettlebell swings: 60x3x12
5b)Band walks: 3x12
6a)Overhead carries: 50x3x25ish seconds
6b)Pull aparts: 3x20
WEDNESDAY LOWER BODY QUAD FOCUS
Quad day is rough. I can train glutes and hamstrings all day, but quad day kill me. Squats felt pretty good, but man, pause squats take SO much out of me. By the time I get to leg press, my quads are like, "I quit." LOL!
1)Glute ham raise: 3x12
2)Pause Squats: 135x6/155x6/165x6/6/145x8
3)Walking lunges: 45x7/7/40x8
4)Leg press: 230x12/250x12/250x12/250x12/230x12
5a)Cable pull-throughs: 3x14
5b)Bulgarian split squats: 3x15/leg
6)Ab wheel rollouts to wall on toes: 4x8
7)Calf raises: 15/12/8/8
FRIDAY UPPER BODY
Went a little heavier on bench this week. Rows felt really good.
1)Bench w/fat gripz: 95x5/105x5/110x5/110x4/100x8
2)1 arm dumbbell row: 70x6/75x6/75x6/60x15
3)10 minute density superset:
Dips 4x8/4x6
Lat pulldown 8/7x6
4)Alternating curls: 25x10/8/Kettlebell curlx20
SATURDAY LOWER BODY GLUTE/HAMSTRING FOCUS
Back was a little tight this workout, I was sore in my upper hamstring/inner thigh areas from something on Wednesday. Whenever I get sore there I have a hard time contracting my glute on that side. So reverse hypers felt a little off, and I just skipped hip thrusts because I knew they wouldn't feel right.
1)Broad jump 3x3
2)Deadlift off bumper plates: 205x3/215x3/225x3/touch and go-205x6/205x8
3)Reverse hypers: 110x12/130x3x12
4)Glute ham raise: 10x8/20x8/20x8/25x8
5a)Band seated abductions: 3x30
5b)Seated leg curl machine: 3x12
6)Single leg foot elevated glute bridge: 3x15
7)Prowler push: low handles down, high handles back, 4 rounds
We had a family cookout on Sunday. I had so much fun with my family, playing with all my little cousins, running around barefoot, playing volleyball, and eating lots of yummy food! Celeste and all my little cousins are just the cutest things!
So I'm really excited, because I finally decided to get a local powerlifting/weightlifting coach to write me out a strength focused program! The reason I haven't followed a program for a while is because there are so many out there, that I just get overwhelmed. You know, the whole, "paralysis by analysis" thing? Yeah...It's easier to be a bodybuilder and just wing it!
I'm excited to follow a structured plan and to focus strictly on strength again. It's a very interesting program that I would never have written out for myself, which is exactly why I needed someone to write out a workout. I have a tendency to kind of stick with the same thing!
I'm also going to make myself put on some weight. I'm just too lean in my arms and legs for my liking, even though my stomach is not that lean. Whatever. I just gotta deal with it, especially if I want my strength to go up! Just going to up my rest day calories to match my workout days.
So here's what I did last week:
MONDAY UPPER BODY
I was having another kind of "blah" day...maybe it's just a Monday thing, I don't know. I just am not liking upper body days lately! They bore me.
1)DB hang power snatch: 40x3/45x3/45x3
2)Pullups: wide neutral 2x8/ rope-2x8
3)Push press: 75x5/95x5/105x3x5
4a)DB chest press: 45x10/10/8
4b)Tbar row: 55x3x8
5a)Kettlebell swings: 60x3x12
5b)Band walks: 3x12
6a)Overhead carries: 50x3x25ish seconds
6b)Pull aparts: 3x20
WEDNESDAY LOWER BODY QUAD FOCUS
Quad day is rough. I can train glutes and hamstrings all day, but quad day kill me. Squats felt pretty good, but man, pause squats take SO much out of me. By the time I get to leg press, my quads are like, "I quit." LOL!
1)Glute ham raise: 3x12
2)Pause Squats: 135x6/155x6/165x6/6/145x8
3)Walking lunges: 45x7/7/40x8
4)Leg press: 230x12/250x12/250x12/250x12/230x12
5a)Cable pull-throughs: 3x14
5b)Bulgarian split squats: 3x15/leg
6)Ab wheel rollouts to wall on toes: 4x8
7)Calf raises: 15/12/8/8
FRIDAY UPPER BODY
Went a little heavier on bench this week. Rows felt really good.
1)Bench w/fat gripz: 95x5/105x5/110x5/110x4/100x8
2)1 arm dumbbell row: 70x6/75x6/75x6/60x15
3)10 minute density superset:
Dips 4x8/4x6
Lat pulldown 8/7x6
4)Alternating curls: 25x10/8/Kettlebell curlx20
SATURDAY LOWER BODY GLUTE/HAMSTRING FOCUS
Back was a little tight this workout, I was sore in my upper hamstring/inner thigh areas from something on Wednesday. Whenever I get sore there I have a hard time contracting my glute on that side. So reverse hypers felt a little off, and I just skipped hip thrusts because I knew they wouldn't feel right.
1)Broad jump 3x3
2)Deadlift off bumper plates: 205x3/215x3/225x3/touch and go-205x6/205x8
3)Reverse hypers: 110x12/130x3x12
4)Glute ham raise: 10x8/20x8/20x8/25x8
5a)Band seated abductions: 3x30
5b)Seated leg curl machine: 3x12
6)Single leg foot elevated glute bridge: 3x15
7)Prowler push: low handles down, high handles back, 4 rounds
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