Workouts of the Week

Happy New Year!

Our exciting New Year's plans were church, dinner at Cheddars, and then bumming it on the couch. Honestly, there's no place I would have rather been, and I barely even made it to midnight.
Today has just been a lazy day. Well, I did go for a walk, prep some food, and do some laundry. ;) I've decided that it's long overdue, so I'm taking a deload week next week. Debating whether or not to even go to the gym, but I'm leaning towards not. It's been a while since I've done a full week off, and I know my body and when it's needed. At this point, it's more of a psychological break. I have to figure out my goals and what I want to do with my workouts. Plus I like what it symbolizes-letting workouts take a back seat and instead setting my mind and priorities on God and his plans for me for the year.

Remember, taking deloads or complete off weeks is totally okay, necessary, and beneficial. Don't be afraid-you won't get fat or all lose your gains, trust me. So here is what my workouts looked like last week:

MONDAY LOWER BODY
1)Box squats: 135x4x8
2)RDLs: 135x8/155x8/175x3x6
3)Glute ham raise: 25x3x8
4)Prowler: 230x2/280x4 x12-15 seconds
5a)Reverse hypers: 90x15/110x12/130x2x12
5b)Band walks: 4x12/leg
6)Calf raise: 4x8-12
7)Leg extensions: rest pause to 40 reps

WEDNESDAY UPPER +GLUTES
1)T-bar rows: 55x6/70x2x6/60x8
2)Bench press: 105x6/110x6/100x2x6
3a)Single arm lat pulldown: 3x10
3b)DB chest press:  50x7/6/40x10
4a)Cable pullthroughs: 15/3x12
4b)Band stand abductions: 15/12/12
5)Ab wheel rollouts to wall: 10/8/6/6

FRIDAY LOWER BODY
1)Sumo deadlifts: 205x4/225x4/205x
2)Leg press: worked up in sets of 10, then did 3 drop sets last set for 7 reps each
3)Barbell glute bridge w/band: 135x3x15
5)Back extensions: 50x3x12
6b)Calf raise on leg press: 4x12
6b)1 1/2 walking lunge: 17.5/15x3x8/leg


SATURDAY UPPER BODY
1)Neutral wide pullups-clusters(2-2-2-2)x3 sets (10 lbs first set, then 15lbs)
2)DB seated overhead press: 30x8/40x7/7/30x10
3)TRX feet elevated rows: 4x10
4a)Dips: 35x8/8/20x8/8
5b)Farmer's walks w/dumbbells: 60x4x25-30 seconds\
6)Lateral raise: 15x12/10+ 2 drop sets
7a)Pullaparts: 4x15
7b)Jump rope: 8x40 seconds


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