MONDAY UPPER BODY + GLUTES
I need to switch up my upper training or something, because upper body is getting to be sooo boring. I may just start training legs every day. Haha. Not.
1)Cleans: 95x3/115x3/125x3/125x3
2)Press: 65x5/75x5/80x5/80x5/70x8
3a)T-bar row: 65x7/65x7/55x8/55x8
3b)Pushups: 3x12
4a)Band walks: 4x15
4b)Cable pullthroughs: 4x15
5a)Farmer's walks w/ KBs: 70x4x35 seconds
5b)Band feet elevated glute bridge: 3x25
6)Reverse crunch: 12/12/12/10
WEDNESDAY LOWER BODY
Upped squat weight from last week. Kept a rep or two in the tank, so I can try to increase reps next week. Didn't increase weight on anything else, because I still was dying this week after the lunges. I'm such a wimp! Right now I'm loving the band glute bridges/hip thrusts for high reps because I feel them in my glutes SO much. I've been doing them at the end of my workouts 2-3 times a week.
1)Squats: 165x3x7 1 minute rest
2)Deficit speed deadlifts: 12x1 20 second rest
3)Short stride walking lunges: 3x15 45 second rest
4)Wide stance leg press: 4x15
5)Lying leg curl: rest pause to 100 reps
6a)Calf raise: 4x10-12
6b)Seated band abdcutions: 3x30
7)Band hip thrusts: 2x30
FRIDAY UPPER BODY
1)Pullups: 50 reps (wide neutral grip) Sets looked like this, all kept short of failure: 10/7/7/5/5/5/5/5/1
2)Bench press: cluster sets w/115 -did 2+2+2 with 15-30 seconds rest, then rested 2 minutes and did another cluster set. Last set was an amrap with 105- got 10 reps
3a)Narrow grip pulldown: 1x8/3x12 (dropped weight each set)
3b)Seated Arnold press: 9/9/10
4a)DB lateral raise: 3x12
4b)EZ bar bicep curl: 8/8/ 8+8 (drop set)
5)Stir the pot plank: 3x30 seconds
Finished with jump rope and handstand holds for about 5 minutes. Got a 25 second hold on my last set!!
SATURDAY LOWER BODY
Today, my grip strength sucked by the time I got to the RDLs. I've never had an issue with it before,so I don't know what the deal is! Deadlifts feeling good though. I think my sumo has caught up with my regular deadlift-not when I max out, but at least for reps.
1)Broad jumps 3x3
2)Deadlifts-heavy triple: worked up to 230
3)Wide stance deadlift @60% : 160x2x8 (I did touch and go)
4)RDL: 140x3x12
5)Narrow stance leg press: 5x10
6)Seated leg curl: rest pause to 50 reps
7a)Back extensions: 3x20
7b)Clams: 2x20
Bike sprints: 6x15-20 seconds
So here are a few meals I've been eating lately:
This has been one of my favorite weekly dinners. Roasted cauliflower, roasted red potatoes, and a lean beef burger. This is normally what I eat the day before squats.
Jelly toast is ALWAYS a staple in my diet. I use Smucker's or Kroger brand low sugar strawberry preserves and Trader Joe's sprouted wheat toast, which I absolutely LOVE. This is usually a lunch on workout days.
Y'all...I am becoming a pro at omelet making! I used to always fail and end up making scrambled eggs, but now I've got it down. I usually use 2 eggs, 2 egg whites, mozarella cheese, turkey bacon, and mushrooms. So delicious.
I've been eating pasta a lot lately. It's just so easy for dinners, since I usually already have ground turkey cooked up anyway, so I just cook up some pasta, then add some sauce that has no added sugar from Meijer.
I need to switch up my upper training or something, because upper body is getting to be sooo boring. I may just start training legs every day. Haha. Not.
1)Cleans: 95x3/115x3/125x3/125x3
2)Press: 65x5/75x5/80x5/80x5/70x8
3a)T-bar row: 65x7/65x7/55x8/55x8
3b)Pushups: 3x12
4a)Band walks: 4x15
4b)Cable pullthroughs: 4x15
5a)Farmer's walks w/ KBs: 70x4x35 seconds
5b)Band feet elevated glute bridge: 3x25
6)Reverse crunch: 12/12/12/10
WEDNESDAY LOWER BODY
Upped squat weight from last week. Kept a rep or two in the tank, so I can try to increase reps next week. Didn't increase weight on anything else, because I still was dying this week after the lunges. I'm such a wimp! Right now I'm loving the band glute bridges/hip thrusts for high reps because I feel them in my glutes SO much. I've been doing them at the end of my workouts 2-3 times a week.
 |
| Was hoping Arnold would give me some motivation. |
2)Deficit speed deadlifts: 12x1 20 second rest
3)Short stride walking lunges: 3x15 45 second rest
4)Wide stance leg press: 4x15
5)Lying leg curl: rest pause to 100 reps
6a)Calf raise: 4x10-12
6b)Seated band abdcutions: 3x30
7)Band hip thrusts: 2x30
FRIDAY UPPER BODY
1)Pullups: 50 reps (wide neutral grip) Sets looked like this, all kept short of failure: 10/7/7/5/5/5/5/5/1
2)Bench press: cluster sets w/115 -did 2+2+2 with 15-30 seconds rest, then rested 2 minutes and did another cluster set. Last set was an amrap with 105- got 10 reps
3a)Narrow grip pulldown: 1x8/3x12 (dropped weight each set)
3b)Seated Arnold press: 9/9/10
4a)DB lateral raise: 3x12
4b)EZ bar bicep curl: 8/8/ 8+8 (drop set)
5)Stir the pot plank: 3x30 seconds
Finished with jump rope and handstand holds for about 5 minutes. Got a 25 second hold on my last set!!
SATURDAY LOWER BODY
Today, my grip strength sucked by the time I got to the RDLs. I've never had an issue with it before,so I don't know what the deal is! Deadlifts feeling good though. I think my sumo has caught up with my regular deadlift-not when I max out, but at least for reps.
1)Broad jumps 3x3
2)Deadlifts-heavy triple: worked up to 230
3)Wide stance deadlift @60% : 160x2x8 (I did touch and go)
4)RDL: 140x3x12
5)Narrow stance leg press: 5x10
6)Seated leg curl: rest pause to 50 reps
7a)Back extensions: 3x20
7b)Clams: 2x20
Bike sprints: 6x15-20 seconds
So here are a few meals I've been eating lately:
This has been one of my favorite weekly dinners. Roasted cauliflower, roasted red potatoes, and a lean beef burger. This is normally what I eat the day before squats.
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Still loving my English muffins topped with sugar free syrup and bananas! I am a banana eating fool right now. I love them. And I'm sooo excited that the pumpkin Thomas English muffins are out now!
I still make my banana or pumpkin muffins weekly. They are great for a snack with a protein source, or if I want a little dessert after dinner. They're so good.
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