Skip to main content

Workouts of the Week

Happy Monday! 

 We got back late last night from a road trip to Tennessee for a wedding, so I'm just now getting the workouts up. I slept til 9:30 this morning, but I really needed it after a weekend of hiking and travelling for hours. Looking forward to some relaxation tonight when I get home from work!

 MONDAY UPPER BODY + GLUTES
1)Barbell hang power snatch: 85x3x3
2)OH barbell press: 85x3x3/75x7
3a)T-bar rows: 8/8/9/12
3b)Pushups: 4x10
4a)Face pulls: 4x12
4b)Ab wheel rollouts: 2x12/2x8 (first set on knees, last 2 negatives)
5a)Sled drags 6x20-25 seconds
5b)Band walks 4x15
6)Band glute bridge 1x50

 WEDNESDAY LOWER BODY
I was able to get 10 reps with 165 today! I know to some that's nothing, but for me, 10 reps is torture, and 165 is heavy for me to do for that many reps.

 1)Squats: 165x10/9/9
2)Deficit deadlifts: 165x12x1 20 second rest
3)Walking dumbbell lunges: 3x15
4)Leg press: 4x15
5)Leg curls: rest pause set to 100
6)Calf raises: 3x10/1x15
7a)Feet elevated band glute bridge: 3x20
7b)Seated abductions: 3x20

FRIDAY UPPER BODY
1a)Overhand grip pullups: 2x8/15x3x5
1b)Handstand pushups: 6/5/5/4/3/3
2a)Incline bench press: 85x3x8
2b)Underhand grip inverted row: 4x10
3a)Lateral raises: 3x10/1x15
3b)Kettlebell bicep curl: 3x12
4)Pull-aparts x100
5)Plate carries: 4x20 seconds (holding two 25lb weight plates up at shoulder level)
SATURDAY LOWER BODY
Body was not feeling good this day and my back was cranky, so I kept the weight lower for deadlifts, and just did a couple of back off sets. I have a massage next week, and I think I'm also going to take the week off squats and deads and give my back a break.

 1)Broad jumps 3x3
2)Deadlifts: 225x3/205x3/205x3
3)Wide stance deadlifts: 165x2x8
4)RDLs:145x3x12
5)Narrow leg press: 5x10
6)Glute ham raise: 3x20
7)Reverse hyper machine glute kickback: 3x12
8)ABC plank: 3x

 Here are some good fitness posts I came across recently:

 Motivation Is A Scam
Don't Hate Carbs, Hate the Calorie Game
Are You Overtraining?
NUTRITION MYTHBUSTING: DOES PALEO RESET AND/OR BOOST YOUR METABOLISM?
You Don't Need to Love Your Body
The Myth About “Bad” and “Good” Food: It’s not a real thing.
Does Lifting Heavy Make You Bulky?

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

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