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Workouts of The Week

Hope you're all having a great weekend! 
Yesterday Matt and I went to Bernheim to hike. It was the perfect day-a little windy, but not too hot, not too cold.

I just love hiking and being outdoors! I grew up on 5 acres with woods right behind my house,  so I  was always playing outside and running around in the woods. 



Then we got some donuts for our treat meal post-hike! It's okay to drool. ;)

On to the workouts....

MONDAY UPPER BODY
Pullups felt weak today, but overhead presses felt really good. I'm glad to be back to doing farmer's walks again. I think I'm going to take out the glute circuit on upper body days and just do some band walks in between farmer's walks from now on, but we'll see!  I think I'll just do whatever I feel like doing that day.

1)Barbell hang power snatch: 65x5/75x3/80x3/3/85x2/2
2a)Pullups(wide neutral grip): 15x2x5/0x8
2b)DB seated overhead press: 35x8/40x7/7/6
3a)1 arm DB row: 55x8/65x6/55x8
3b)Dips: 3x10
4a)EZ bar curls: 3x12
4b)Reverse crunch on bench: 14/12/12/10
5)Off-set farmer's walks: 70/53 x 35ish seconds x4
6)Pull-aparts x60

WEDNESDAY LOWER BODY
Pretty much did the same workout as last week, and once again I was sore. Especially in my glutes! Nothing NEAR as bad as last week though.

1)Glute ham raise 3x12
2)Squats: 135x6/155x6/155x6
3)Pause squat: 135x7/135x6
4)RDLs: 135x12/12/10
5)Front loaded reverse lunge 65x8/75x8/80x8/80x8
6a)Reverse hypers: 90x12/70x15/15
6b)Seated abductions: 3x25
7)Calves: 4x15-20
8)Ab wheel rollouts: toes 2x8/knees 2x15


FRIDAY UPPER BODY
I really enjoyed this workout, don't really know why though! Seated cable rows have become one of my favorite exercises for back. I feel them in my lats probably more than any other exercise.

1)Barbell overhead press: 75x5/5/80x5/75x5
2a)DB chest press: 45x10/8/8
2b)Seated cable rows: 4x10
3a)Face pulls: 4x12
3b)Ball pikes: 3x15
4)Lateral raises: 12/10/12
5)DB lying tricep extensions: 2x12/10


SATURDAY LOWER BODY
I worked up to about 85% for deadlifts today for sets of 3. They felt pretty good, but still not back to where I was pre-vacation/sickness. I was still sore from Wednesday, so the rest of the workout was really just "pump" stuff.

1)Deadlifts: 185x3/205x3/210x3/3/205x3
2)Leg press: 180x15/230x3x15
3)Glute ham raise: 15x4x8
4a)Single leg glute bridge: 3x12
4b)Leg extensions: 3x15
5a)Banded clams: 3x15
5b)Band glute bridge: 2x25-30
6)Tabata rear foot elevated split squat jumps(alternating legs)


Comments

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