Happy MONDAY! 
Hope you all enjoyed your weekend and had a treat or two, with no guilt. ;) This weekend I finally got the pumpkin spice donuts I've been wanting from Krispy Kreme! They are sooo good. 

Of course, I had a chocolate cream filled because those are my FAVE. Donuts never disappoint. 

Workouts this week were good, nothing crazy. Back is still really tight, so I gotta figure out what to do about that, because nothing I'm doing is helping(massage, smr, streching). It's just annoying, and besides not lifting heavy anymore, I don't know what else I can do.

I'm also annoyed by the fact that despite all I've been doing-eating more, gaining weight, adding in more glute isolation work, higher reps, etc.-my glutes have not grown. I hate to blame genetics, but at this point...what else could it be? What seems to grows on me when I gain weight is my back and arms-what I don't even want to grow! I'm totally the opposite of most women. Guess I'll be #teamnobutt for life. Wah wah. :( 



MONDAY UPPER BODY

1)Plyo pushups: 3x5
2)Wide grip fat bar pullups: 15x6/5/5/4+4 chinups
3)Bench press: 95x6/105x3x6
4a)Floor press: 95x3x7
4b)Mixed grip ring row w/feet up: 3x10
5a)Reverse hypers: 3x20
5b)Band walks: 3x12
5c)Ab rollouts on toes: 3x8/knees 1x15
6)Band glute bridge: 1x50
7)Sled drags-6x 15-30 seconds alternating forward and backwards

WEDNESDAY LOWER BODY
1)Squats: 180x3x5
video

2)Block pulls: worked up to 230x2
3)Single leg RDLs: 53x10/60x2x10
4)Sissy squat: 0x20/15x20
5a)Seated leg curls: 4x15
5b)Dumbbell farmer's walks: 60lbs(each hand) x2x25 seconds/ 65x2x25 seconds
6)Calf raise: 4x10
Glute burner:
7a)Single leg foot elevated glute bridge x12/10/10
7b)Double leg foot elevated glute bridge 20/20/15

FRIDAY UPPER BODY
1)Overhead pin press: 65x6/75x6/80x6
2)Push press: 95x5/105x5/95x5
3a)1 arm dumbbell chest press: 40x3x10
3b)Underhand grip lat pulldown: 3x10/1x8
4)Dips: 15x3x8
5)Face pulls: 12/12/10/10
6a)Seated hammer curls: 3x12
6b)Lateral raises: 3x12
Finished up with some jump rope and bear crawls

SATURDAY LOWER BODY
1)Broad jumps: 3x3
2)Deficit deadlifts(conventional) 185x5/195x4x5
3)Leg press: 3x12
4)Pause squats: 125x3x6
5)Walking lunges(wide steps): 3x15
6)Glute ham raise: 4x15
7a)Seated calf raise: 4x12-15
7b)Reverse crunches: 12/12/10/10
8)Cable RDL: 2x20

Here are some good links to check out:
http://www.niashanks.com/struggling-build-fit-and-healthy-body/
https://www.completehumanperformance.com/healthy-diet/
https://www.elitefts.com/education/15-tips-for-getting-jacked-over-a-long-period-of-time/
http://www.shape.com/fitness/trends/inspirational-powerlifter-body-confidence
https://www.youtube.com/watch?v=FkA2c2xY05s



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