Good Sunday morning, friends!
It’s blistery cold in London today, so I’m snuggled up at home and drinking hot tea all day! What are your plans?
If you plan on going to the gym, maybe try one of my workouts from the past week! I had a great week of workouts, set some new PR’s, and feel very good about myself ever since my recent weight gain
Monday – Chest and Triceps
Incline hammerstrength chest press 4 x 12, 10, 10, 8
Seated cable chest press 4 x 12, 10, 10, 8
Flat bench DB chest flyes 4 x 10
Triceps cable rope pushdowns 3 x 10
Skullcrushers superset w/ close grip bench press 3 x 10
This was a great workout! I was able to increase my weights for the first exercise to the heaviest weight I’ve used on that machine yet! My favourite part of this entire workout is the last two exercise which we superset. It’s a great way to end the workout and I always push myself so hard! After doing those skullcrushers the close grip bench presses are so tough, but I love it!
Tuesday – Rest
Wednesday – Back
Assisted pull ups 3 x max (I did 12, 10, 8)
Deadlifts 3 x 12, 8 (new PR!) , 7
Seated T Bar row 3 x 10
Straight arm pull downs (love these!) 3 x 10
Iso low row 3 x 8
Cable rear delt flyes 3 x 12, 10, 10
Back is my all time favourite body part to train, so I loved this workout! As shown above, I set a new PR for reps during my deadlifts, so that was exciting and I was also excited when my trainer introduced me to his friend as “the beast”
This workout left me with the most intense back DOMS I’ve ever experienced!
Thursday – Rest
Friday – Shoulders and biceps
DB shoulder press 1 x 12 (warm up) 3 x 8 – 10
DB lateral raise 3 x 10
DB front raise 3 x 10
Cable upright row 4 x 8
Bicep cable curl with rope 3 x 8 – 10
Bent over triceps cable rope extension 3 x 8 – 10
DB overhead triceps extension 3 x 8 – 10
Unfortunately, I had to do this workout on my own due to some unexpected events taking place, which resulted in me cancelling on my trainer. It was ok, though. I did this workout at 3:00 pm and rocked it. However, I was to do core work at the end of this workout, as well, but I got lazy and just went home
Saturday – Legs
Leg extensions 1 x 12, 3 x 10
Hack squat 4 x 10
Leg press 3 x 10
Stiff legged deadlifts 3 x 12, 8, 8
Lying leg curl 3 x 8
Donkey calf raise 3 x 10
Toe press 3 x 10
My trainer greeted me before this workout by saying, “we’re going heavy today!” Well, I must say, I was slightly terrified seeing as how we always go heavy, but not too terrified because I love lifting heavy We didn’t do any single leg exercises today because he really wanted to focus on strength and power. We definitely achieved that! I set PR’s for leg extensions, hack squats, leg press, and stiff legged deadlifts. Near the end of the workout I was done – those lying leg curls were tough! Close to vomiting tough. I literally worked my butt off during this workout as it’s pretty numb today. In other words, I’m experiencing major DOMS today and very very thankful it is a growing day
Sunday – Rest
I hope you give some of these workouts a try! If you do – let me know
Do you like lifting heavy?
Have you set any PR’s lately? If so… submit a high five for this week’s High Five Friday!
If you accomplished something else this weekend (which I am sure you did) please email me your high five! This week’s High Five Friday is #50, so let’s make it BIG!
For more information about High Five Friday and how to submit your high fives please read here.