Skip to main content

Workouts Of The Week

Hope you're all enjoying your weekend!

Yesterday was a beautiful day here in Kentucky! Sunny and 70. It was absolutely wonderful.

We went to try out a new bakery in Southern Indiana for donuts yesterday...and oh, my. Yeah...we'll definitely be going back, even though it's a bit of a drive. SO worth it!
On to the workouts!

MONDAY UPPER BODY PULL
Nothing much to say about this workout. Cleans and T-bar rows felt really heavy for some reason. My upper back was actually sore from something I did Saturday, but I'm not sure what!
1)Hang cleans: 115x3x3
2)Ring pullups: 10lbs x40 total reps
3)T-bar rows: 55x3x8
4)Seated single arm cable row: 3x10
5a)Face pulls: 4x15
5b)Reverse crunch on bench: 4x12
6a)Band glute bridge: 3x25 w/upper elevated, lower elevated, then feet flat
6b)Band walks: 3x12/leg


WEDNESDAY LOWER BODY
This was a good workout. I decided to do pause squats and experiment with doing them low bar, which I've never done. They actually felt really good. Then I did some deficit speed deads. I was able to go up to 185 for RDLs without straps, since I can't figure out how to use them anyway! Ha! Finished up with 100 walking lunges. I was pretty sore in my hams and glutes the next couple days after this one!
1)Pause squats: 145x4x5 (65%)
2)Deficit speed deadlifts: 155x8x1
3)RDLs: 155x8/165x8/175x8/185x8
4)Glute ham raise: 0x12/10x10/20x10/10
5)Leg press: 230x12/12/12/10+180x10(drop set)
6a)Calf raise: 150x12/170x10/8/8
6b)Clams: 20/20/15
7)Walking lunges x100

FRIDAY UPPER BODY PUSH
So for some reason I had been really tired the last few days. This workout wiped me out, and that is not normal for an upper body workout! I felt like I could've gone home and taken a nap afterward, which is definitely not normal for me.
1)Muscle ups: 3x3
2)Bench: 4x1 @125(85%)
3)1 arm push press: 35x6/40x5/45x3x5
4)DB chest press: 40x11/9/8/7/5    =40 reps
5a)Ring pushups: 3x10
5b)Pullups: 6 wide + 4 chinups/5 wide + 3 chinups/5 wide + 3 chinups
6a)L-sit: 4x15 seconds
6b)Bicep curls seated: 12/10/10
7a)Pull-aparts: 3x20
7b)Plate overhead raise: 2x15

SATURDAY LOWER BODY
Totally switched things up for today's workout. I usually write out a plan, stick with it for 4 weeks or so and then just start winging each workout, which is what I've been doing this week. So I guess it's time to plan out my workouts for my next phase! Today I didn't go heavy on anything except for deadlifts. It's nice to just totally change things up every now and then.
1)Deadlifts: 4x4 @85% 2 minute rest
2a)Single leg reverse deficit goblet lunge: 4x10
2b)Reverse hypers: 4x10
3a)Single leg hip thrusts 3x12
3b)Front squat: 95x3x10
4a)Leg extensions: 1x15/1x20(rest pause set last set)
4b)Band abductions: 3x25
Finisher:
10 kettlebell swings
10 squat jumps
30 second rest
4 rounds

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
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