Skip to main content

Workouts & Fitness Reads of the Week

UPPER BODY 
Jerks felt good today. I was able to pretty easily get 130 for two singles, which was the weight I failed at a few weeks back, even though I've done that weight before. I think failing at 135 just freaked me out. Muscle ups are getting easier again too, now that I've been doing them every week. I don't know if they really serve much purpose, but they're just fun to be able to do!

1)Clean and jerk: 95x3/115x2/125x1/130x1/130x1
2)Strict press: 85x4/80x6/75x6
3)Muscle ups: 5 singles
4)Weighted neutral grip pullups: 25x4/30x4/35x3/35x3/Wide grip: 0x6/6/4
5a)DB incline chest press: 40x8/45x8/45x7/40x8
5b)Hanging leg raise: 10/9/9/8

Glute circuit:
Seated abductions 2x30/band walks: 2x15
Back extensions 30x4x12
Pullaparts: 4x20

WEDNESDAY LOWER BODY 
My knee is still bruised and a little swollen, but it didn't affect anything except glute ham raises. I just had to adjust my positioning a bit on those. This week I added 5 lbs to front squats for sets of 5, which felt pretty heavy. Deadlifts were 85% of my max for 4 sets of 3. I haven't gone that heavy in a while, so they were pretty heavy, but tolerable.

1)Squat jumps 3x5
2)Front squats: 135x5/140x2x5
3)Deadlifts: 85%(210) 4x3
4a)Glute ham raise: 0x10/10x3x8
4b)Seated abductions: 1x30/2x25
5a)Calf raise machine: 135x12/150x10/160x10/10
5b)Ab wheel rollouts on toes: 3x10
Finisher:
Bench hopovers: x26 steps
Band hip thrusts: 30 reps
3x

FRIDAY UPPER BODY
Bench felt pretty good, although I didn't get any rep PRs or anything, but that's not going to be frequent thing for me at this point, so I'm cool with it. I do feel stronger on them, so I'm happy with where I'm at. I never thought I'd be benching 125 on my own without a spot!

1)Bench press: 115x4/125x3/120x4/120x4/115x4
2a)Chest supported dumbbell row: 35x10/40x10/45x2x8
2b)Seated overhead db press: 35x8/35x8/standing-30x8
3a)Ring inverted row(pronated): 3x12
3b)Ring Lsit: 4x15 seconds
4)TRX bicep curls: 2x15
Finisher-
Overhead carry 45 lbs x 3x 30-35 seconds + Handstand practice


SATURDAY LOWER BODY
Sometimes I don't know how I get through leg day, but I do, every week. Some days are harder than others, and today was pretty hard. Mostly because I decided to go heavy on hip thrusts and squats since it's been so long! By the time I got to split squats, they were hard. But then again, they're never easy! And for some reason the clams supersetted with leg curls made my hamstrings buuuurn so bad!

1)Hip thrusts: 135x10/185x8/205x6/235x5/255x5/275x5/235x10
2)Squats: 135x8/155x6/175x6/155x10/155x10
3)Good mornings: 95x8/110x8/110x8
4)Bulgarian split squats: 35x2x10/Walking lunges: 30x10
5a)Leg curls: 15/13/12
5b)Band clams: 2x20
6)Cable Abductions: 15/12
7)Seated calf raises: 20/17/15/15
Deadmill sprints-5 sets of 15 seconds on an incline

Some good posts to check out:

http://propanefitness.com/why-i-stopped-caring-about-leanness/
http://www.muffin-topless.com/2015/08/30/finding-balance/
http://www.niashanks.com/life-is-too-short-to-diet/
http://itrainthereforeieat.com/2013/09/09/the-lean-physique-and-why-its-dangerous/
http://tonygentilcore.com/2015/08/you-just-wait-till-youre-my-age/

Comments

  1. AnonymousSeptember 10, 2015 at 9:33 AM

    Love it when you post your workouts Lindsay :) - so thank you!

    Do you think it is possible to squat efficiently without a power rack? I've got an olympic bar and weights, but no power rack.

    ReplyDelete
    Replies
    1. LindsaySeptember 12, 2015 at 10:56 AM

      It gets hard when you start being able to really squat some heavy weight. You could try front squats, as long as you can clean the weight up, or if you can get the bar up, just do high rep squats. At some point though, you'll need a rack. Until then, you can just do squat variations with the barbell, such as Bulgarian split squats, regular split squats, and reverse lunges.

      Delete
    2. LindsaySeptember 12, 2015 at 10:56 AM

      This comment has been removed by the author.

      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
6 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...
240 comments
Read more

One Year...

One year ago today... the day it all changed. It was a Tuesday. I got the call from Matt around 3:00. I remember I was sitting at the computer at home. Matt told me that he was at the hospital, and that Bob Scott, his boss, had driven him there. Then he said those 4 words I never expected to hear: “The tumor came back.”  My heart stopped. Matt had gone in that morning for an MRI, as he has done numerous times in the past 10 years. He was now at the point where he had an MRI just yearly now, and that one was done in February, which showed that everything was fine. There was no sign of tumor growth, which had been the case for the last 10 years, praise God. But because Matt had been having some seizure activity for the last few months, they suggested he go in for another MRI in July. We then decided we should move up the appointment, because he had been having a headache every day for the past week. Good thing we did.... After I hung up with Matt,  I immediately brok...
70 comments
Read more