Weekend Wrap Up and Workouts

Hope you all had a wonderful Thanksgiving and that you enjoyed your favorite foods with no guilt, no restrictions, and no "working it off"  by doing extra cardio the next day.

I had a meal at my Mom's Thursday and then Saturday at another family gathering. I went all out Thursday and then kept things a little more in check Saturday, but still didn't worry about macros or anything like that whatsoever.

It's always good to spend time with family and be able to play with Celeste! :) I'm thankful that I have a family to spend the holidays with, because I know not everyone has that. Losing my dad to cancer and almost losing Mom after her car wreck definitely makes you appreciate the time you have with loved ones more.


 

Friday I went iceskating with my sister and her boyfriend and his kids, and it was so much fun! I grew up ice skating like every single weekend, but I haven't been in a few years. It was just like old times with my sister!

Also got my tree and all my decorations up, which makes me happyyy!! Christmas time at least makes the cold weather more tolerable. ;)


So on to the workouts! I did a 5 day split this week just for something different. Not something I'll stick with, but I may continue with the glute/ham and quad focus for legs, but who knows. Not going to be following any program for the rest of the year, but instead just do what sounds fun to me. Which will just be random workouts for a while. :) I am thinking about running the Uncaged program at the start of the year again, because it's a program that I really enjoy and that gives me results. But we shall see.

MONDAY UPPER BODY -PUSH
1)Bench press: 115x5/4/4
2)Incline bench: 85x6/95x5/95x5/85x6
3)1 arm overhead press: 35x7/35x6/30x8/25x10
4)Dips: 25x3x8
5)3 way lateral raise: 2x10/regular -1x15
6)Rolling dumbbell tricep extension: 12/10/9.5
7)Hanging leg raises: 9/9/8/6

TUESDAY LOWER BODY- GLUTE FOCUS
1)RDLs: 125x3x12
2a)Back extensions: 15x3x12
2b)Safety squat bar single leg reverse lunge: 3x10
3a)Cable pullthroughs: 3x12-15
3b)Seated band abductions: 3x20-30
4a)TRX leg curls: 3x10
4b)Band monster walks: 10 steps forward and back
5a)Sled drags: 4x25-30ish seconds
5b)Single leg bridge: 2x15/Double leg w/band: 2x25


WEDNESDAY UPPER BODY-PULL
1) Rope pullups: 2x8 /chinups 2x8 (fat bar)
2)1 arm hammer strength row: 4x10
3)Seated cable row:8/10/10/12
4)Incline bench reverse flyes: 3x12
5)EZ bar curls: 2x8
6)Cable curls: rest pause to 35 reps
7)Ab wheel rollouts: on toes 2x8/negatives 2x10
Battle ropes: 4x15 seconds


FRIDAY-LOWER BODY
1)Sumo deads: 205x3/225x3/235x2/205x5/185x5
2)Leg press: 270x12/360x8/8/270x15
3)Bulgarian split squat(offset): 3x12
4)Glute ham raise: 10x12/12+8
5a)Back extensions: 40x3x10
5b)Calf raises: 1x12/3x10


SATURDAY-UPPER BODY
1)Hang power cleans: 125x3x2
2)Split jerks: 115x3x2
3a)Handstand pushups: 5/5/4/4/4
3b)Weighted pullups: 20x3/35x3/35x2/Lsit chinups: 3x6
video

4a)Farmer's walks: 70s x3x30ish seconds
4b)ABC plank: 3x
5a)Kettlebell swings: 60x4x12
5b)Band pullaparts; 3x20


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