Skip to main content

Workouts of the Week

MONDAY UPPER +GLUTES
1)Power cleans: 95x3/115x3x3 Ring pullups x10
2a)Military press: 75x5/80x5/80x5/75x5/75x5
2b)DB chest supported row: 45x10/50x8/50x8/45x8
3a)DB chest press: 40x8/50x7/6/6
3b)Hanging leg raises: 1x10/3x8
4)Glute circuit:
Seated band abductions: 3x25-30
Band hip thrusts: 3x15
Back extensions: 25x3x12
5)Farmer's walks 155x3x35 seconds + Pullaparts 4x20

 WEDNESDAY LOWER BODY
1)Front squats: 135x3/140x3/3/3/135x7
2)Glute ham raise: 0x8/10x8/15x6/20x6/20x6
3)Leg press: 230x10/250x10/280x10/280x10
4)Banded hip thrusts: 135x15/12/12
5)Band clams: 3x20
6a)Calf raises: 5x10
6b)Lsit hold: 3x20 seconds

 FRIDAY UPPER BODY
1)Neutral grip pullups: 0x6/25x5/30x3/3/3/ Wide grip: 6/6/8
2)Bench press: 105x5/110x5/5/5/105x5(wide grip)
3a)Cable wide grip row: 120x6/105x8/100x8/85x12
3b)Handstand pushups: 7/6 /DB overhead press: 30x9/27.5x10
4)Lateral raise: giant set to 50 reps
5)Reverse decline bench crunch: 15/12/12/10
6)Cable curls: giant set to 35 reps

SATURDAY LOWER BODY
1)Hip thrusts: 135x10/185x6/205x6/235x6/245x6/255x6
2)Squats: 135x8/155x3x8
3a)Cable pullthroughs: 3x12
3b)Bulgarian split squats: 30sx2x8/Goblet style: 30x10
4a)Leg curls: 3x12
4b)Band walks: 3x15
Prowler push: 3 sets low handles, 3 sets high handles



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