Good morning, beauties!
I hope everyone is having a great weekend! Mine’s been pretty relaxing, so I guess you could say my weekend has been perfect! The weather here in London is also perfect! We actually reached plus 12 degrees C on Saturday with no breeze. Is this seriously the month of January we are in?
I’m definitely not complaining, though. I’ll take green grass over snow any day!
But, enough about the spring-like weather! I have a full week of workouts to share you with, so let’s get to that!
Monday – Rest
(Usually I would have worked out on Monday and took a rest day on Tuesday, but my personal trainer wasn’t able to make our Monday appointment, so we switched to Tuesday. I realize I am totally capable of working out alone, but I get a much better workout if my trainer is there to spot me, so we both decided it would be best to wait until Tuesday!)
Tuesday – Chest and triceps
Incline DB press 4 x 12, 10, 8, 8
Hammerstrength iso bench press 3 x 10
Seated cable flyes 3 x 12
Dips 3 x 10
Overhead DB extension 3 x 12, 10, 8
DB triceps kickbacks 3 x 10
This was a great workout! I was able to reach 8 reps with 30 lbs. for my incline DB press instead of the 6 reps I was able to do the last time I did this exercise.
Wednesday – Back
Reverse grip pull downs 4 x 12, 10, 10, 10
Seated cable row 3 x 8
Deadlifts 3 x 12, 8, 8
Straight arm lat pull downs 3 x 12, 10, 10
Behind the neck pull downs 3 x 10
Face pulls 3 x 12
I did great with my deadlifts during this workout! Last week, I was able to do 7 reps for my last two sets, but this week I got 8 in!
Thursday – Rest
Friday – Shoulders, biceps, and core
Cable shoulder press 4 x 12, 10, 10, 10
Cable lateral raise 3 x 10
DB front raise 3 x 12, 10, 10
Cable upright row 2 x 10
Cable bicep curl 3 x 10
One arm preacher machine curl 3 x 10
Concentration curl 3 x 10
Sit ups 3 x 30, 50, 50 (we were having fun and seeing how many I could do!)
Lying leg raise pulses 3 x 20
My trainer and I switched things up this week and did a lot with the cable machine. It was a lot more challenging, but I thoroughly enjoyed it! It was also fun doing concentration curls this week as it was our first time doing those together.
Saturday – Legs
Squats 4 x 12, 10, 8, 8
One legged leg press 3 x 12, 10, 10
Leg extensions 3 x 12, 10, 10
Butt master machine 3 x 10
Lying leg curl 3 x 10
Donkey calf raises 3 x 10
Toe press on leg press machine 3 x 12, 10, 10
Wow, this was the best leg workout ever! Actually, my personal trainer told me it was my best overall workout! I squatted my heaviest and am so proud of myself! I also increased the weight I use for my one legged leg presses, leg extensions, and butt master! I felt like a powerhouse and it showed!
Sunday – Rest
I hope you enjoyed this week’s workouts! I will continue doing this every Sunday!
What was your favourite workout this week?
How was your weekend?
Did you achieve something this weekend? I know you did! Email me your High Five Friday submission now!