Lindsay's Ramblings

MONDAY UPPER This week I wanted to go heavy on bench, so I did 3x3 with 120, then a couple of back off sets. It wasn't my strongest but still felt pretty good and was able to leave a couple reps in the tank on the 3x3 sets. I've been experimenting with moving my grip out wider, but I just feel so much weaker that way, so I always move it back in! After the rest of my upper body supersets, I did farmer's walks with the trap bar, which was kind of fun, but I was so sore the next day in my traps and upper back! Then I worked the glutes a little bit with band walks and single leg hip thrusts and one high rep set of hip thrusts with the band around my knees, which gave me a killer glute burn! 1)Bench press: 120x3x3/115x5/95x10(with fat gripz) 2a)Neutral grip pullups: 0x6/20x5/25x5/30x5/30x5 2b)1 arm db overhead press: 35x4x6 3a)T-bar row: 50x2x10/Ring inverted row: 1x12 3b)Dragonfly(modified)2x8/reverse crunch: 2x15 4)Trap bar farmers walks-135/155/175/175 x ~25 seconds ...

HAPPY FRIIIDAAAY!  Here are  a few of my favorite things from the week!  I was suuuuuper excited when I got MuscleTech's new vanilla birthday cake NitroTech. I opened it to smell it first thing, and I new at first sniff that it was gonna be good. And I was not disappointed!  I am loving this light swiss cheese spread right now! It's delicious on my Trader Joe's sprouted wheat bread.  I also had it on my post workout pumpkin toast this week, topped with a banana. SO good. I love bananas so much!  Spent some time in my favorite spot this week. I can't tell you how happy I am to have some sunshine and warmer weather to enjoy being outside.  So after leg day this week I decided to try Chick-fil-a's "ice dream" cone, and it was deeeLISH. It's been so long since I've had a cone after a workout, but it will definitely be happening more often. At only 160 calories, and 28 grams of carbs, you can't beat it for a ...

For my upcoming beach trip, I decided to stop lifting heavy and train with light weights and high reps just to tone up a little more. I also added in a few extra days of cardio. Juuuust kidding. The truth is, I haven't changed my training in any way. I'm still lifting heavy on the main lifts(squats, bench, deadlift) in the lower rep range. As for cardio, I walk a couple of times a week, I have one day of farmer's walks and one day of prowler pushes or sled drags after lifting. That's what I've been doing for years now-it works for me, and I enjoy it. I didn't do any "extra" ab work besides the 2-3 exercises I do each week at the end of my workouts. The point is, lift heavy . Even if you are trying to lose fat, tone up, whatever-lift heavy. The concept that  you should use high reps and low weight to lose fat is nonsense. Lifting heavy burns a ton of calories and helps you build muscle, over time resulting in lower body fat and a tighter...

The main goal of your TRAINING program should NOT be to "burn off fat." That's what dialing in your nutrition, your sleep, and your stress levels are for. Your training program should be designed to help you get stronger, gain muscle mass, improve bone density, improve your posture and alignment, and improve your hormone profile. (Oh, and have fun! That's kinda important!) -Molly Galbraith

I hate when people make comments about my genetics-especially when they're basically implying that my "good genetics" is the reason I can eat the way I can or why I look the way I do. Okay, I get it. Yes, of course genetics play a role.... But lifting weights for over 15 years I guess has nothing to do with it? Or the fact that I'm very meticulous about what and how much I eat? I guess I just feel like when people say something about my genetics, it negates all the hard work I've put in to look the way I do. Yes, my genetics have given me a thin frame and a fast metabolism. So maybe because of that I can eat a little more than the average person and still stay lean. I can get by with having a few more treats here and there and not tracking every single thing I put into my mouth. But you know what else my genetics gave me? A pancake butt and scrawny legs. Narrow hips and no boobs. A "soft" midsection that makes it really hard for me to see my abs, ...

I know sometimes it's hard to know how to read the Bible-should we read it straight through from beginning to end, or maybe just open it up and read wherever it opened up to? There really is no right or wrong way to read the bible, just as long as you are reading it! But I know that for me, sometimes I get stuck in a rut, and I'm like, "Ok, I've read it all the way through-what now? Well, for the past few months I've been using a bible study method that I found on Pinterest called "Overflowing" that I'm really liking, so I thought I'd share it with you guys! What I've usually done in the past is just read through the whole Bible and then maybe re-read the new testament again or just read through the gospels or the psalms. I also have a morning devotional that I read and devotionals on my bible app that might focus on a certain topic with different scriptures from throughout the Bible . But I've found that I really enjoy studying ind...

MONDAY FULL BODY I had a feeling bench would be good this week since I kept the weight light last week, and I was right. I think the burgers and ice cream I had the day before helped, too. ;) I worked up to 2 sets of 4 with 120 (bodyweight), then a set of 6 with 115 which I think is a rep PR! Pullups also felt strong -I was able to get 3 sets of 5 with a 30lb dumbbell. I took it easy again on hip thrusts this week with high reps, then did Bulgarian split squats and band walks after those. I think I may take a break from hip thrusts next week and replace them with kettle bell swings. Split squats weren't horrible, but definitely not easy! Then  it was farmer's walks, pullaparts, and abs to finish, as always. 1)Bench: 95x3/105x3/115x3/ 120x4 /120x4/115x6 2)Neutral grip pullups: 25x6/30x3x5/0x5(wide grip) 3)Hip thrusts: 155x12/175x3x12 4a)Bulgarian split squats: 20x10/25x10/30x10 4b)Band walks: 3x12 5a)Farmers walks 3x30 seconds w/65s 5b)Pullaparts: 25/20/15/15 6)Dragon...