Skip to main content

Workouts Of The Week

MONDAY UPPER BODY +GLUTES
This week I decided to do some split jerks again and felt like doing heavy pullups, so that's what I did! Nothing really exciting to talk about regarding this workout. I didn't feel crazy strong on anything, but it was a good workout!

1a)Clean and jerks: 95x3/115x3x3
1b)Overhand grip pullups: 0x8/15x5/25x4/25x4/35x2/35x2
2a)Military press; 75x5/85x3/85x3/80x5/75x5
2b)Pullup: 3x6
3a)DB chest press: 45x6/50x7/6/6/6
3b)Ab wheel negatives: 3x10/10/8
4a)Band walks x15/leg
4b)Back extensions w/25lbs x12-14
4c)Pullaparts x25
4 rounds

 WEDNESDAY LOWER BODY
So this week I decided I wanted to go heavy on back squats. Not a one rep max, but I wanted to at least get some heavy doubles over 200 pounds, since I've never squatted over 200 for reps! I worked up to 210, which I was happy about. Not the most I've ever squatted, but for not doing heavy back squats much lately, I'm satisfied with it! After that was sumo deadlifts, 4x6 with a light weight, about 70% of my sumo max. I'm going to start light on these for now and then work my way up each week in weight. Then I supersetted glute ham raises and step  ups. For the step ups I focused on going slow and controlled, no bounce off the back foot. Great workout!

1)Back squats: 200x2/210x2x2
2)Sumo deadlifts: 155x4x6
3a)GHR: 0x10/20x3x8
3b)Step ups on  high box: 0x10/15x3x10
4a)Calf raise: 5x10 w/pause
4b)Single leg hip thrusts: 3x15
Cereal gains ;)
FRIDAY UPPER BODY
Bench wasn't my strongest today. It is really just my left arm that gives out on me! The last 2 sets felt good though. After bench I did some dumbbell push presses, which were fun. Then finished up with shoulder stuff and overhead carries.

1)Bench press: 115x4/120x3/120x3/115x6/115x6
2a)Wide cable row: 110x10/8/ Chinups: 2x9
2b)1 arm dumbbell push press: 40x6/7/7/30x8(1/2 kneeling)
3a)Lateral raise: 2x12/1x20
3b)TRX face pull to external rotation: 3x12-15
4)Overhead carries: 40lbs x 30 seconds/ 45lbs x 2x30 seconds

 SATURDAY LOWER BODY
I'm pretty sure I got a hip thrust rep PR this week-245 for 8. Squats felt sooooo heavy though! I did pause squats at 155 and could barely get 6! Pause squats are so hard,even when it's only like a half second-it feels like forever. lol. The rest of the workout was good though!

1) Hip thrusts: 185x8/205x8/225x8/245x8
2)Pause squats: 135x6/155x6/155x6/145x8
3)RDL: 135x4x10
4a)Leg curls: 2x12/1x8+8 drop set
4b)Clams: 3x20
5a)Walking lunges: 35x2x10/30x10
5b)Lsit: 3x15 seconds
6)Prowler: low handles 5x10-12 seconds
7)Seated calf raise: 4x12-15




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