Happy Monday! This weekend was crammed packed and flew by!
Celeste came to spend the night we me after church Saturday night. I haven't seen her since Christmas, so I was so excited!
Last time her thing was hide and seek, then it was playing police, and now she is into dressing up! So pretty much all we did was play dress up pretty much all night. She called it being "different girls". I had some wigs from Halloween costumes that she just loved.
Workouts last week were pretty good. Nothing crazy. Slowly working up on weight on most things. I ended up doing heavy squats on Wednesday since it was an off week for deadlifts. Then Saturday I did safety bar squats since I was at my work gym. Those things are hard for me!
MONDAY UPPER BODY
1)Bench: 115x5/110x2x5
2a)Push press: 105x2x5/95x5
2b)Neutral wide grip pullups: 10x6x5
3)Pendlay row: 110x3x5
4a)Dips: 20x8/25x2x8
4b)Hanging leg raise: 3x9
5a)Farmer's walks w/dumbbells: 60x4x20-30 seconds
5b)Single leg hip thrustx10/leg + double leg x15 x4 sets
WEDNESDAY LOWER BODY
1)Hang power cleans: 115x3x3
2)Barbell squats: 175x3x5
3)Good mornings: 95x8/105x8/115x2x8
4)Front loaded barbell step ups: 70x3x8
5)Glute ham raise: 25x4x7
6)Sled drags: 290/300 x3 x 15-20 seconds
7a)Calf raise: 4x8
7b)Ab rollouts on toes(with no wall!) 8/8/6/6
FRIDAY UPPER BODY
1)Dumbbell seated overheadpress: 30x10/35x3x8
2)Chinups: 9/8/6/5
3a)Pushups w/pause: 3x10
3b)Chest supported dumbbell row: 30x3x12
4a)Rolling dumbbell tricep extension: 3x10
4b)Seated bicep curls: 3x12
5a)Face pulls: 3x15
5b)Lsits: 4x12 seconds
6)Cable pallof press: 2x10
SATURDAY LOWER BODY
1)Safey bar squats: 4x8/1x10 @110/110/120/130/110
2)Glute ham raise: 10x4x12
3)Walking lunge: 35x2x10/Goblet split squats: 35x2x12
4a)Cable pullthroughs: 4x12
4b)Band walks: 4x12
5)Band frog pumps: 2x25
6)Sled drags: 7 x 20-25ish seconds
7)Calf raise: 4x15
Don't forget you can still give to the iPrayFit project! Anything you could give would be MUCH appreciated! 5$, 10$, anything! 100% of the money will be used to build clean water projects, and when they’re complete, charity: water will send us photos and GPS coordinates so we can see the exact community we helped.
https://my.charitywater.org/lindsay-cappotelli/lindsay-squats-for-a-cause
Celeste came to spend the night we me after church Saturday night. I haven't seen her since Christmas, so I was so excited!
Last time her thing was hide and seek, then it was playing police, and now she is into dressing up! So pretty much all we did was play dress up pretty much all night. She called it being "different girls". I had some wigs from Halloween costumes that she just loved.
She is such a beauty!
Sunday we went to the Newport Aquarium with Mindy and her boyfriend and his kids. We snapped some pics outside with the view of Cincinatti across the river.
Then of course, Matt and I got pizza for the Superbowl...because that's just a thing. I got chicken, mushrooms and black olives on mine, and it was sooooo yummy!
MONDAY UPPER BODY
1)Bench: 115x5/110x2x5
2a)Push press: 105x2x5/95x5
2b)Neutral wide grip pullups: 10x6x5
3)Pendlay row: 110x3x5
4a)Dips: 20x8/25x2x8
4b)Hanging leg raise: 3x9
5a)Farmer's walks w/dumbbells: 60x4x20-30 seconds
5b)Single leg hip thrustx10/leg + double leg x15 x4 sets
WEDNESDAY LOWER BODY
1)Hang power cleans: 115x3x3
2)Barbell squats: 175x3x5
3)Good mornings: 95x8/105x8/115x2x8
4)Front loaded barbell step ups: 70x3x8
5)Glute ham raise: 25x4x7
6)Sled drags: 290/300 x3 x 15-20 seconds
7a)Calf raise: 4x8
7b)Ab rollouts on toes(with no wall!) 8/8/6/6
FRIDAY UPPER BODY
1)Dumbbell seated overheadpress: 30x10/35x3x8
2)Chinups: 9/8/6/5
3a)Pushups w/pause: 3x10
3b)Chest supported dumbbell row: 30x3x12
4a)Rolling dumbbell tricep extension: 3x10
4b)Seated bicep curls: 3x12
5a)Face pulls: 3x15
5b)Lsits: 4x12 seconds
6)Cable pallof press: 2x10
SATURDAY LOWER BODY
1)Safey bar squats: 4x8/1x10 @110/110/120/130/110
2)Glute ham raise: 10x4x12
3)Walking lunge: 35x2x10/Goblet split squats: 35x2x12
4a)Cable pullthroughs: 4x12
4b)Band walks: 4x12
5)Band frog pumps: 2x25
6)Sled drags: 7 x 20-25ish seconds
7)Calf raise: 4x15
https://my.charitywater.org/lindsay-cappotelli/lindsay-squats-for-a-cause
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