Weekend & Workouts
We had such a beautiful day today here in Kentucky. I think we can pretty much officially say that we've made it through winter, thank the Lord. Now bring on the warmth and sunshine!
We didn't do anything exciting this weekend. We cooked a meal at home for our treat meal, went to church and then to watch my brother wrestle Saturday night. Then just soaked up the nice weather today!
I know Asher enjoys being outside just as much as his momma does. :) He's been feeling so much better lately, which makes me happy.
Love my boys!
I just love seeing the flowers in bloom and all the buds on the trees.Makes me sooo happy!
I enjoyed sitting out on my front porch in the sunshine with my Easter devotional and a cup of coffee. It was glorious.
Now on to the workouts! Nothing crazy with training this week.
Honestly, I'm still in kind of a funk with workouts. It's weird. I just can't decide what I want to focus on, or how I should structure my workouts anymore. I'm second guessing everything I'm doing, which I never did before.... I'm not sure if I should stick with the heavy/light thing, or just totally change things up and just stop training legs heavy at all, or go back to a quad day/hamstring day...there are so many options!
Do I keep trying to get stronger or just stop even trying? Do I keep trying to build my legs or just not care and do what I enjoy? I guess this goes back to the reason why many coaches and trainers have their own coaches..like sometimes we need other people to talk some sense into us and help us out, like I do with my clients. But I'm too cheap for all that! So yeah...
Anywhoooo....at least I'm feeling strong on most things, except for bench. I was able to get more reps on my heavy Bulgarian split squats Wednesday. It was a deload week for deadlifts, so I did good mornings and box squats that day. My back has been super tight, so I ended up not doing squats Saturday to give it a break.
MONDAY UPPER BODY HYPERTROPHY
1)Inverted row overhand 2x10/underhand 2x12
2)DB seated overhead press: 30x12/35x9/35x8/30x8(standing)
3a)Seated one arm cable row: 3x12
3b)DB chest press: 40x11/11/35x14
4a)DB rolling tricep extensions: 20x3x10
4b)EZ bar curls: 2x12/cable curls x15
5)Dumbbell bentover reverse flyes: 3x15
6a)1 arm farmer's walks: 53x3x20ish seconds
6b)Band walks: 3x12
7)Reverse crunch: 3x12-15
WEDNESDAY LOWER BODY
1)Hang power cleans: 115x5x3
2)Barbell Bulgarian Split Squats: 90x3x8
3)Box squats: 135x10/145x2x10
4)Good mornings: 95x10/105x2x10
5a)Glute ham raises: 25x6/25x3x7
5b)Prowler push: 230lbs x5 sets(about 15 seconds)
6a)Calf raises: 4x8
6b)Body saw on foam roller x30 seconds
FRIDAY UPPER BODY HEAVY
1)Bench press: 120x3x3
2)Neutral grip pullups(narrow): 27.5x4x4
3)Push press: 110x4/110x4/105x4/105x5
4a)Ring dips: 3x8
4b)T-bar rows: 70x7/7/6/6
5a)Hanging leg raises: 1x10/3x8
|Had to rock my Arnold shirt this weekend...even though I've never been!|
1)Leg press: 4x15
2)Walking lunge: 12/15/15/12(each leg)
3)Landmine squat: 3x15
4)Split stance RDLs: 40x2x10/90(barbell)x10
5a)Leg curls: 4x12
5b)Standing band abductions: 3x12-15
6a)Seated calf raise: 4x12
6b)Single leg hip thrusts: 3x12
7)Bike sprints 7x15-20 seconds
Also, check out the interview I did for KingdomFitLife.com!