Skip to main content

Workouts of the Week

Happy Sunday!

Well, I finally went to the chiropractor last week, and he seems to think my back issue is stemming from my shoulder. He adjusted me and did some Active Release Therapy on my shoulder and then dry needling on my back. I was NOT prepared for the dry needling...I am not a fan of needles at all! But I was up for whatever needed to be done. It was not really painful...just weird? I guess more so a mental thing for me. I just hope this will give me some long term relief! Have any of you tried dry needling?

I met up with my sister and Celeste at the park Tuesday because it was such a beautiful day! We played at the playground and then walked in the creek. Love seeing her!


Last weekend we went to Chick-Fil-A(yes, again!!), then to Cold Stone for dessert. I forgot how much I love the Strawberry Blonde creation. It sooo hit the spot on a hot summer day, and I can't wait to have it again! Because life is too short to only eat fro yo, y'all. 😂

So as far as my workouts go, I've been changing things up little each week here lately, just as far as exercises go. I'm still doing the quad/hamstring day and a push/pull upper day. with reps in the 8-15 range. 

I don't think I've seen any results as far as hypertrophy from doing this higher rep phase...so as soon as this back issue gets better, I'm excited to start my new workout and get back into some heavy lifting! It was a good change of pace  to try something different, though. I like challenging myself in new ways, and I do feel that my endurance is MUCH better now.

Here's what I did this week:

MONDAY UPPER BODY PULL
1 arm Hammer strength row 4x10
Inverted row 3x12
T-bar row 4x8
Lat pulldown 3x12-15
TRX pikes 3x12-15
Glutes:
Single leg hip thrusts + band walks 4x10-12

WEDNESDAY QUADS

I worked out at my hubby's gym this day, so I did some different things, like the reverse lunges and sissy squats. I LOVE the reverse lunges on the squat machine, and they got my booty sooo sore! I went heavier on squats this week than I have in a long while, even though I probably shouldn't have with my back being so tight. But I am itching to get a heavy weight on my back!

I did a couple sets of 9 at 155 and then backed off and did some high bar squats with 135.

Reverse single leg lunge on squat machine: 4x12
Back squats: 12/9/9/12/10
Sissy squat: 2x15
Leg press: 3x12
Walking lunges: 2x15/2x12
Calf raises 5x8-12

Friday Upper Push (At Home)
Handstand pushups 6x6
1 arm press 4x8-10
Pushups 4x8-10
DB floor press: 3x15
Lateral raise 3x15 + Pullaparts 4x12-15
Band tricep pushdown: 3x12-15


SATURDAY HAMSTRINGS
Glute ham raise 4x12
Sumo deadlift 4x6
Split stance BB RDL 4x12
Lying leg curl 4x15
Reverse sled drags for 10 minutes

Have a great week, y'all!

Comments

Post a Comment

Popular posts from this blog

People always said That time would heal the pain But how can that be When mine still remains? The tears still fall At just the thought of you So I know that what they say Just can't be true As the years go by I miss you so much still  No matter how much time passes I know I always will How are you not here To ease my hurting heart? Never could I have imagined We would ever be apart My world has been shattered A piece of me is gone And all I can do is pray For strength to live on I know that one day soon I will see you again I just have to try to suffer through And make it until then
5 comments
Read more

Putting My Heart Out There

Hey guys. Here's where we're at right now: Matt finished his radiation treatments last week. Did they help? I don't know. He's sleeping a lot more. Having trouble chewing and swallowing. Not eating much. Not talking much, at least not in full sentences. It's just been a slow, steady decline for the last few months. I think it was really too late for radiation....But who knows, maybe it is delaying things. We went in last Tuesday for his infusion and talked with his neuro-oncologist about everything that we've been seeing with Matt, and he decided that we're at the point now where we should discontinue treatments...I feel like it's the right decision, even though it breaks my heart knowing that there is nothing else we can do. But I feel like we've done everything. All the supplements, the diet, the chemo, the radiation... Matt has fought hard. He never gave up hope. He kept the faith. He never complained through any of this. Not once did I hea...
238 comments
Read more

Why?

Why? Why do I care so much?  Why do I make sure they brush their teeth at night so that they don't get cavities? Why do I spend my own money to buy them clothes, toys and decorate their rooms, among other things?  Why do I do 5,000 loads of laundry a week to make sure they have clothes to wear to school? Why do I make sure they go to church on Sundays so that they'll be raised to know about Jesus? Why do I try to give them chores and responsibilities so that they will turn out to be decent human beings? Why do I read them a bedtime story at night, even when I'm exhausted? Why do I clean up after them constantly and cook for them and try to always have healthy snacks and food on hand? Why do I go to their sports games and practices, just to feel like the odd man out standing there awkwardly with their bio mom? Why do I give 100% of myself and make so many sacrifices for children I didn't birth? Only to be insulted and told hurtful things? To be made to feel like I'm ...
5 comments
Read more