Skip to main content

Workouts And Fitness Reads of the Week

MONDAY UPPER BODY
Nothing really to speak of for this workout. No PRs or anything crazy. Was too sore from Saturday to do a glute circuit, so I did some off set Farmer's walks instead, which I really like!

1)Clean + push press: 95x5/105x5/105x5/Push jerk-120x3/3/3/ Strict press: 80x3x5
2)Weighted neutral grip pullups: 25x4/35x3/35x3
3a)Overhand grip pullups: 10x5/10x5/ 0x8(rings)
3b)Incline DB chest press: 40x10/9/9
4)Hanging leg raise: 2x10/TRX pike: 2x12
Finisher:
Off set farmer's walks: 45lb/60lb(kettlebell) x40 seconds/ twice each arm
+Pullaparts 5x20

WEDNESDAY LOWER BODY
This workout went great besides me tripping on my first set of box jumps! Makes me so mad when that happens. So yeah, I bruised and scraped up my knees real good. I'm done with box jumps from here on out. Not a great start to the workout, but luckily, everything else went well.
But look-I think my thigh gap is getting smaller! And I am up 2 pounds, so that's good news. :)
I kept front squats a little lighter, for 3 sets of 5 this week. Deadlifts were 4x5 at 80%, which really wasn't bad at all, so I was able to do them beltless. Then it was just hams and calves and some glute stuff to finish up.

1)Squat jumps 3x5
2)Front squat: 135x3x5
3)Deadlift: 195x4x5 (80%)
4)GHR: 0x8/10x8/15x2x8
5a)Calf raise: 140x12/160x12/10/10
5b)Band walks: 3x15/leg
Glute finisher:
Single leg hip thrust: 1x12/3x10
Band goblet squat: 20x3x15

FRIDAY UPPER BODY
Worked up to 130 on bench today and it felt really good...got the first 2 pretty easy, went for the third, and failed! It's okay, though! It's nice to be pushing some decent weight now, even if it is only 2 reps! I'm determined to be repping out with the big plates one of these days. ;)

1)Plyo pushups 3x5
2)Bench press: 115x3/125x3/130x2 + 1 fail/120x4/115x7
3a)T-bar row: 70x8/70x8/60x8/55x9
3b)Seated dumbbell press: 35x6/40x6/40x6/35x8
4a)Face pulls: 3x15
4b)Lsit: 4x20 seconds
5)Bicep curls: DB supinated 20x10/Cable curl drop set x 8+8
6)Stir the pot: 2x40 seconds
7)Bear crawls 2x 10 "steps"


SATURDAY LOWER
I was afraid that with my bruised knee I'd have to modify this workout, but by Saturday it was fine, and I was able to do everything I normally do. I did switch things up a little though. I was thinking that I probably shouldn't do squats, but then changed my mind after I did hip thrusts and split squats and realized it really felt fine. Doing squats as my third exercise wasn't as bad as I thought it would be, although I did keep the weight on the lighter side. After squats, I finished with a bunch of isolation stuff and sled drags. Really wasn't a bad workout, even though it seems like a lot. Only took me maybe an hour to complete, including my warmup.

1)Hip thrusts: 185x8/205x8/235x2x8
2)Bulgarian split squats(with dumbbells): 30x10/35x2x9
3)Squats: 135x2x10/145x10
4a)Cable abductions: 15/14/15
4b)Seated leg curl: 3x14
6)Leg extensions: rest pause set to 35 total reps (15-20 second rest)
7)KB swings: 60x2x15
8)Reverse sled drags: 7 sets x 20 seconds with 180, 230, 280 lbs
9)Seated calf raise: rest pause set to 45 total reps (15-20 second rest)

I'll leave you with some great fitness reads for you to check out!
Does Calorie Counting Work
Ways to make an exercise harder
Powerlifting Mistakes
Why I'll Never Compete Again
Nutrition Made Simple
Strong Still Isn't The New Skinny
3 Mind Hacks To Stay Motivated


Comments

  1. Holy cow!!! THAT looks painful. Hope that heals up quickly for you!

    ~Jen

    ReplyDelete
    Replies
    1. Thanks! It's still swollen and bruised, but much better. No more box jumps for me!

      Delete

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

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...

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 ...