Workout Week 09/25 – 09/29
I feel like I need a full body massage. Seriously.
I know having DOMS is not an indicator of a good workout and definitely doesn't define whether or not you've worked hard enough, but I know I've worked hard this week and my body is telling me by its soreness. I am so thankful today is a rest day. So, so thankful.
I completed my second week of training with my personal trainer yesterday and I loved each workout just as I did last week!
Each workout pushes me in new ways and I love having someone stand beside encouraging me to squeeze out one last rep. Before each training session (on Tuesday, Wednesday, Friday, and Saturday) I was so excited to get to the gym and workout; but, I left the gym even happier! I am happy to say that I finally have my motivation back
As I mentioned above, my workouts this week took place Tuesday, Wednesday, Friday, and Saturday, but from now on I am going to follow a new schedule which my trainer refers to as the "ideal training schedule" which is going to be Tuesday, Thursday, Saturday, and Sunday for me. He says I should work hard one day, grow the next, and so on. I'm excited to try out my new schedule this coming week!
Here are my workouts and thoughts from this past week:
Tuesday: Chest and Triceps
Incline Dumbbell Press 3 x 8 – 10
Machine Chest Press 3 x 8 – 10
Cable Cross Over 3 x 8 – 10
Cable Push Down 3 x 8 – 10
Skullcrushers with EZ Bar 3 x 8 – 10
Machine Dips 3 x 8 – 10
My trainer couldn't stop telling me how impressed he was with me during and after this chest workout! I really surprised him with the weight I used for the incline db press. I like having my trainer with me on chest days because I like lifting heavy and I think it's great to have a spotter when doing chest presses with heavy weights!
Wednesday: Back and Core
Pull Ups (assisted) 3 x 8 – 10
T Bar Row 3 x 8 – 10
Hammerstrength Row 3 x 8 – 10
Behind the Neck Pull Downs 3 x 8 – 10
Face Pulls 3 x 10
Hanging Leg Raises 3 x max (30!)
Cable Crunches 3 x 20 – 25
I loved this workout! I can still feel my rear delts from this workout. I really worked hard. It was my first time doing hanging leg raises (like the ones Jamie is demonstrating below) and I cranked out 3 sets of 30! I was so proud and my trainer was happy, too!
I only ever performed hanging leg raises like the woman in the image above before this workout
Friday: Legs and Calves
Leg Extensions 3 x 12
Squats 3 x 8 – 10
One Leg Incline Leg Press 3 x 8 – 10
Straight Leg Deadlift 3 x 8 – 10
Seated Leg Curl 3 x 8 – 10
Standing Calf Raises 3 x 8 – 10
Donkey Calf Raises 3 x 8 – 10
I am still walking silly from this workout. I learnt that I was cheating BIG time when it comes to squatting – I definitely was not going low enough! No wonder my booty is screaming at me! My trainer always comments on my hamstrings and says that I have good muscle there which makes me happy
Saturday: Shoulders, Biceps, and Core
Shoulder Press 3 x 8 – 10
Lateral Raises 3 x 8 – 10
Upright Barbell Rows 3 x 8 – 10
Alternating Dumbbell Curls 3 x 8 – 10
Preacher Curl with EZ Bar 3 x 8 – 10
Hammer Curls 2 x 8
Sit Ups 3 x 30
Lying Leg Raise (only raise legs 2 inches and never touch floor when lowering back down) 3 x max (30!)
Over the summer I was able to break my shoulder training plateau, so I actually enjoy training shoulders again! It's also really motivating when my trainer tells me that I have nice shoulder muscles already! An extra boost of confidence never hurts! My lower abdominals are definitely feeling yesterday's core exercises!
I hope you enjoyed reading about my workout week! I'm back in the gym on Tuesday for another chest and triceps workout! So excited!
Have a great Sunday, lovies!
P.s. I have been getting a lot of questions regarding my meal plan. I would write a post about this topic, but we are still playing with it. Currently, I am eating a balanced diet with protein, carbs, and fats which provides me with a surplus of calories because my goal is to gain. When mid-October rolls around, my trainer will take my measurements once again and we can adjust my diet from there. But, to give you an insight on his recommendations for me so far:
– We increased my carbohydrate intake
– We increased my protein intake
– We left my fat intake the same
– My meal before bedtime is 1 whole egg and 6 egg whites cooked in some olive oil/oil of choice unless I want casein, but this is rare. I actually haven't had my casein pudding since summertime. I prefer whole foods to powders.
– I am to have red meat 2 – 3 times/week
– Cheat meal on Monday to come back strong on Tuesday (I was given this "rule" yesterday at midnight via text ha!)
I hope that answers some of your questions!