Hey there, friends!
I hope everyone’s having a great weekend so far!
I finished my last workout of the week today, so I thought I’d share a recap with all of you now! I hope you give some (or all) of these workouts a try! Let me know if you do!
Monday - Stretching and this ab workout
Monday’s are usually chest training day, but my trainer couldn’t make our training time, so we rescheduled to Tuesday. He gave me specific instructions as to what to do with my time, though
So, I did a little bit of stretching (my legs still hurt so much from Saturday’s leg workout, so I hardly stretched and was too afraid to foam roll) and turned to Gina for a quick ab burner!
Tuesday - Chest and triceps
Bench press 1 x 12 (warm up) 3 x 10 (new PR!)
Incline DB press 4 x 10
Pec dec 4 x 12, 12, 8, 8
Triceps cable bar pushdowns 3 x 10
Overhead triceps extension with EZ bar 3 x 8 – 10
Bench dips 1 x 12 (feet elevated) 3 x 10 (feet elevated and 1 plate on lap)
This was a really good workout. We usually start with an incline bench exercise, but to switch things up this week, we began with the flat bench press. I’m proud of my PR, but still have a ways to go. It is my goal to bench my own weight someday (sooner than later hopefully!) I prefer training biceps with chest, but since tomorrow is back day we trained triceps instead, so my biceps were fresh!
Wednesday - Back
Close grip pulldown 4 x 12, 10, 10, 10
Bent over reverse grip row 4 x 12, 8, 8, 8
One arm DB row 4 x 12 (PR for reps), 10 (PR for reps), 10, 6 (new weight PR)
Straight arm pulldown 4 x 12 (PR for reps), 10 (PR for weight), 8 (PR for weight), 8
Behind the neck pulldown 3 x 10
Face pulls 3 x 12, 10 (PR for weight), 10
Deadlifts are my all time favourite exercise, but every once and a while my personal trainer has me go a week without them. Today’s back day didn’t consist of deadlifts, as you can see, but it was an amazing workout nonetheless! I was feeling very strong which resulted in setting a few new PR’s! The PR I am most proud of is my one arm DB rows! I increased my weight by 10 lbs.! I felt on top of the world!
Thursday - 45 minute yoga class
My friend invited me to a morning yoga class from 6:15 – 7:00 am. I really wanted to go with her, so I asked my personal trainer and he said it would be good for me to go. So, I attended my first early morning yoga class and loved it! It was so refreshing to do something out of the norm
Friday - Biceps, shoulders, and core
Barbell curl 3 x 10 (PR for reps)
One arm preacher curl 3 x 12, 10 (PR), 10
Overhead cable curl 3 x 10
Barbell shoulder press 4 x 12, 10, 10, 10
Cable side laterals 3 x 10
DB front raise 3 x 12, 8 (PR), 8
Cable crunch 3 x 20
For the first time ever, my trainer and I trained biceps before shoulders. It was fun to switch things up – I actually really enjoyed doing biceps first! I set a couple of PR’s throughout this workout, but I am most proud of the weight I used for my one arm preacher curls! My trainer was even shocked!
Saturday - Legs
Squats 4 x 12, 12, 10 (PR for reps), 10
Leg press 4 x 12, 10, 9 (PR for weight), 9
One legged leg extension 3 x 10
Stiff legged deadlift 3 x 12, 8, 8
Standing single legged leg curl 3 x 12, 10, 10
Donkey calf press 3 x 10
Single legged toe press 3 x 10
This workout was my best workout to date! My trainer couldn’t believe the amount of strength I had and neither could I, actually! I set a PR for reps with my squats. I was able to squat 155 lbs. for 10 reps quite easily, so next week we plan on bumping my weight up to 165 lbs. I’m so excited for that! I am really proud of how much I’ve improved with my leg presses, though. Two weeks ago my trainer told me I’d be able to press 2 plates per side within the next few weeks. I looked at him, laughed, and said “we’ll see” because I did not believe him. But, he was right! I was able to press 90 lbs. per side this week! It was an amazing feeling and now I’m striving for 3 plates per side!
Sunday - Rest
My trainer and I ended this week by saying it was the best week of workouts for me. I seriously think I owe all of my increases in strength to the increased amount of food I’m taking in. Gaining strength just motivates me to eat more! I love it!
How was your workout week?
What was the best workout you’ve done this week?
Did you set any PR’s this week? Did you try a new workout? What accomplishments have you made over the weekend? Let me know and I’ll feature you in this week’s High Five Friday post! Send me an email to email@example.com Read the HFF page for more information.