Workout Week 09/25 – 09/29

by Meg on September 30, 2012

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!

Meg
xoxo

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! :) 

{ 32 comments… read them below or add one }

Danielle @ Clean Food Creative Fitness September 30, 2012 at 2:24 PM

Love it! You are rocking these new workouts Meg! I’m sure the nutrition will make a huge difference too! Have a great Sunday!

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Tayla @ She'll Be Free September 30, 2012 at 2:29 PM

Meg, thanks so much for sharing this! I am so glad you are loving your workouts again…I know how it feels to “just not want to work out”…I was in that rut over the summer. I actually started working with Tara because you mentioned her before on your last program and it has been great! I hope you are able to reach your goals with this new coach, he seems awesome! <3

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Stephanie September 30, 2012 at 3:08 PM

You’re lucky you can afford a trainer, Meg. I wish I had one.

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athletarian September 30, 2012 at 3:33 PM

YES! My love, you NEED a cheat day! I know they are hard but seriously they are so much fun too. I can’t wait to see what you pick as your cheat!! Your workouts sound amazing and your trainer seems so nice! Hope you had a great weekend!

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Linz September 30, 2012 at 5:01 PM

hardcore week of workouts! glad to see you are loving them!!!!!

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Sam @ Better With Sprinkles September 30, 2012 at 5:42 PM

Glad you’re loving your workouts!! I’d definitely love to see some more detail about your meal plan when you guys get it figured out – curious because I’m trying to add some more muscle too. And of course, hoping for some cheat day food porn :-p

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Meg September 30, 2012 at 8:44 PM

Well if you have specific questions you can email me :)

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Tiff (@LoveSweatBeers) September 30, 2012 at 5:47 PM

Thanks for sharing your workouts, and great job with the leg raises. I always feel those in all the right places!

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Meg September 30, 2012 at 8:45 PM

HAHA! Tell me about it girl!

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Jessica, the_toned_teach September 30, 2012 at 8:06 PM

Yay sunshine! it sounds like you have found a happy place and are getting just enough food, exercise, school, and fun in each day :) Can’t wait to hear more updates! You’re great.

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Meg September 30, 2012 at 8:45 PM

JESSICA! I MISS YOU!!!!!!! xoxo

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purelytwins September 30, 2012 at 9:00 PM

hanging leg raises – WOW!! never tried those but they look like fun ;) we like working our body differently, so one day we hope to give those a try!! keep up the great work!

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Meg October 1, 2012 at 11:16 AM

Oh girls, you would LOVE

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juliegolean September 30, 2012 at 9:09 PM

way to go girl! that’s so exciting that your trainer is super impressed with you :) can’t wait to see how everything goes! i’ve never done hanging leg raises but they look fierce and awesome!

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Health, Love, and Chocolate September 30, 2012 at 10:31 PM

Seems like you are loving your new program, exciting! And your trainer is a beast. :-)

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abznoats September 30, 2012 at 10:54 PM

So proud of you girl! Keep rocking those workouts! :)

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pluvk October 1, 2012 at 12:44 AM

Loving your workout recaps and that you sound so happy! What are you planning for your cheat day? ;-)

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Meg October 1, 2012 at 11:16 AM

I don’t think it’s healthy to “plan” a cheat day ha

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Meg October 1, 2012 at 11:17 AM

Sooooo I’ll just go with the flow and see what happens ;)

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pluvk October 1, 2012 at 11:05 PM

LOL Good for you! I like to plan what cookies I’m gonna eat!

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onehealthymunchkin October 1, 2012 at 8:04 AM

Yay I’m so glad you’re loving your new plan! :D It must be so awesome to be able to actually work with your trainer and get feedback right on the spot.

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Paige @ Your Trainer Paige October 1, 2012 at 8:15 AM

WOW! Meg! Great job this week :) Hanging leg raises are tough – heck, just hanging is tough, let alone the leg rasies. Great job, girl.

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Meg October 1, 2012 at 11:17 AM

Awww Paige <3 I always love and appreciate your support

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katalysthealth October 1, 2012 at 9:30 AM

Get that cheat day girl!! I think everyone needs one…just to keep their sanity! I dont know how you can go so hard for so long and NOT get to cheat a bit you know? Back in teh day on my club soccer team, we’d play 6 games in 2 days, win the championship (usually) and after head to the jacuzzi. After we gossiped, splashed and relaxed, we’d all go get milkshakes!! Perfect ending to such a hard weekend :)

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Meg October 1, 2012 at 11:18 AM

I definitely don’t lose my sanity without a cheat hahaha I eat what I love, so it’s not tough

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Life's a Bowl October 1, 2012 at 10:11 AM

Thanks so much for sharing! I’ve been interested in getting a personal trainer because I want to start incorporating more weight exercises into my routine but all of the ones around me are like $1,000… I’ll just keep reading and stealing some of your moves ;P

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Meg October 1, 2012 at 11:18 AM

haha, steal away

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Luvena October 1, 2012 at 11:13 AM

HI Meg do you mind posting some of the weight amounts your trainer is having you do to gain muscle? If not I completely understand :0).

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Meg October 1, 2012 at 11:19 AM

As in the amount of weight I lift? I don’t think that’s really necessary love. As long as you are using a weight that is challenging for you when you get to rep 8 – 10 :)

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StoriesAndSweetPotatoes October 1, 2012 at 6:52 PM

Your training sounds phenomenal. I just started a new program today! I’m glad you’re having some red meat, that stuff is great for muscle growth. I’d recommend grass-fed, or perhaps just look into if you’re not familiar with the difference. So glad things are going great :)

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Brittany @ Delights and Delectables October 1, 2012 at 8:56 PM

Great workouts girl!!! I need to get back into the gym and lift!! I know I would feel so much better if I did!

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Jessie October 24, 2012 at 2:39 PM

A silly question I’m sure but what does the “10″ mean next to each exercise?

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