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

Popular posts from this blog

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
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

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 broke down. I