MONDAY UPPER BODY + GLUTES
(AT HOME WORKOUT)
Decided to stay home for this workout since I was still not recovered from the food poisoning, spending 5 hours on a plane, and the time change. Just doing this wore me out, but it really felt good to get in a workout. My lats were actually really sore the next day!
1)Stair pullups: 4x6
2)Arnold press: 25x12/10/9/8
3a)1 arm row:35x 3x12
3b)Pushups: 3x12
4)Pull-aparts: 3x20
5a)Single leg hip thrusts 3x10
5b)Band walks 3x8/leg (2x each way)
5c)Band squats 3x15
WEDNESDAY LOWER BODY
(AT HOME WORKOUT)
Finally was feeling better this day, but definitely still weak, so I decided to do another workout at home. I was really sore in my glutes the next couple days from this!
1)Bulgarian split squats: 25sx3x8
2)Single leg RDL (cross body): 35x3x12
3)High step up: bodyweight x2x12
4)Dumbbell front squat: 25s x2x15
5a)Single leg foot elevated glute bridge: 3x12
5b)Band abductions: 3x30
6)Reverse crunch w/slow eccentric: 3x12-15
FRIDAY UPPER BODY
Finally felt good enough to go to the gym for this workout. Wasn't 100%, but it was nice to get back into the gym. I knew my strength would be down coming back from a week off and then being sick, but I also know it'll come back quick! Food poisoning is no joke.
1a)Bench press: 95x6/5/5
1b)Pullups: wide x8/neutral x8/ underhand x8
2a)Seated cable row: 80x3x12
2b)1 arm overhead press: 30x3x8
3a)Lsit: 3x15 seconds
3b)Bentover lateral raise: 3x12-15
4a)Lateral raise: 10/12/10+8(drop set)
4b)Stir the pot: 3x30 seconds
SATURDAY LOWER BODY
I didn't push the weights today,but I did want to do some barbell lifts just to ease into things. Obviously everything felt super heavy, which I expected, but it was fun just to be able to have a barbell in my hands.
1)Back squat: 135x4x5
2)Sumo deadlift: 185x2x4/175x6/155x8
3)Leg press: 180x3x12
4)Back extensions: 25x3x12
5)Glute ham raise: 3x12
6)Leg extensions: 15/12/12
7a)Band walks: 3x12
7b)Calf raise: 3x12-15
(AT HOME WORKOUT)
Decided to stay home for this workout since I was still not recovered from the food poisoning, spending 5 hours on a plane, and the time change. Just doing this wore me out, but it really felt good to get in a workout. My lats were actually really sore the next day!
1)Stair pullups: 4x6
2)Arnold press: 25x12/10/9/8
3a)1 arm row:35x 3x12
3b)Pushups: 3x12
4)Pull-aparts: 3x20
5a)Single leg hip thrusts 3x10
5b)Band walks 3x8/leg (2x each way)
5c)Band squats 3x15
WEDNESDAY LOWER BODY
(AT HOME WORKOUT)
Finally was feeling better this day, but definitely still weak, so I decided to do another workout at home. I was really sore in my glutes the next couple days from this!
1)Bulgarian split squats: 25sx3x8
2)Single leg RDL (cross body): 35x3x12
3)High step up: bodyweight x2x12
4)Dumbbell front squat: 25s x2x15
5a)Single leg foot elevated glute bridge: 3x12
5b)Band abductions: 3x30
6)Reverse crunch w/slow eccentric: 3x12-15
FRIDAY UPPER BODY
Finally felt good enough to go to the gym for this workout. Wasn't 100%, but it was nice to get back into the gym. I knew my strength would be down coming back from a week off and then being sick, but I also know it'll come back quick! Food poisoning is no joke.
1a)Bench press: 95x6/5/5
1b)Pullups: wide x8/neutral x8/ underhand x8
2a)Seated cable row: 80x3x12
2b)1 arm overhead press: 30x3x8
3a)Lsit: 3x15 seconds
3b)Bentover lateral raise: 3x12-15
4a)Lateral raise: 10/12/10+8(drop set)
4b)Stir the pot: 3x30 seconds
SATURDAY LOWER BODY
I didn't push the weights today,but I did want to do some barbell lifts just to ease into things. Obviously everything felt super heavy, which I expected, but it was fun just to be able to have a barbell in my hands.
1)Back squat: 135x4x5
2)Sumo deadlift: 185x2x4/175x6/155x8
3)Leg press: 180x3x12
4)Back extensions: 25x3x12
5)Glute ham raise: 3x12
6)Leg extensions: 15/12/12
7a)Band walks: 3x12
7b)Calf raise: 3x12-15
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