Good evening, friends!
It’s been a busy day in the world of Meg today, so today’s post is going up a little later than usual, but I hope you enjoy it! I think this week’s workouts were my favourite ever, so give them a try!
Monday - Chest and biceps
Bench press 4 x 12 (PR for reps), 10 (PR for reps), 6 (PR for weight and reps), 6
Decline hammer strength chest press 4 x 12, 10, 8 (PR for weight and reps), 8
Incline cable flyes 4 x 10
Barbell curl 3 x 10
Reverse grip barbell curl 3 x 8 – 10
One arm preacher curl 3 x 8 – 10
Cable crunch 3 x max
Hang leg raises 3 x max
I was so happy with myself after I finished this workout! I’ve been struggling with my bench press, but I was finally able to increase it today! I felt really strong going into this workout and it showed! The bicep exercises for this workout were a lot of fun! It was my first time ever doing reverse grip curls and I really enjoyed them!
Tuesday - Rest
I was so sore from Monday’s workout! Chest, biceps, abs, everything! This rest day felt so good!
Wednesday - Back and rear delts
Close grip pulldowns 4 x 12, 8, 8, 8
Deadlifts 4 x 12, 10, 6 (PR for weight and reps), 6
Iso leaver row (one arm rows) 3 x 10
Behind the neck pulldowns 3 x 12 (PR for reps), 10 (PR for weight and reps), 8 (PR for weight and reps)
Facepulls 4 x 10
Today’s back workout was great! The PR I made for deadlifts was kind of an accident. My trainer put on an extra 10 lbs. by mistake, but I felt strong during the first two sets, so we were happy about the little mistake!
Thursday - 45 minute Hot Yoga class
This was my favourite yoga class yet. We had a different instructor this week and it was refreshing! My hamstrings were so tight, but it was nice to stretch them out!
Friday - Shoulders and triceps
Smith machine behind the neck press 4 x 12, 10, 8, 8
Smith machine press (in front) 4 x 12, 10, 10, 10
DB lateral raises 4 x 10
Upright barbell row 4 x 10, 10, 10, 8 (PR for weight and reps)
Triceps cable rope push down 4 x 10
Skullcrushers with EZ bar 3 x 10 superset w/ close grip bench press with EZ bar 3 x 10
This was a great workout! We started with smith machine presses, which we don’t do often at all, so it was nice to mix things up! I felt really strong throughout my entire workout, so I really pushed myself. By the end it felt like my arms were going to explode. The superset at the end always does that to me! It’s definitely one of my favourite ways to burn the tris!
Saturday - Legs
Leg extensions 3 x 12, 10, 10
Hack squats 4 x 12, 10, 8 (PR for weight and reps), 8
Reverse hack squats 3 x 10, 8 (PR for weight and reps), 8
Leg press 3 x 10, 8, 8
Stiff leg deadlift 3 x 12, 10, 10
Lying leg curl 3 x 10
Donkey calf raises 3 x 10 – 12
Seated calf raises 3 x 10
This was my hardest leg workout yet and I didn’t even back squat! My trainer through in an extra exercise than usual for me to do today, so I feel even more worn out than usual! I set two new PR’s during this workout. My hack squats increased by 40 lbs.! I’m not sure what got into me today, but I liked it
Sunday - Rest
Gotta run! My salmon dinner is calling my name
Be jealous Cait.
Love you all!
What was your favourite workout this week?
Did you set any PR’s? Email me with a high five so I can feature you in next week’s HFF!
What are you having for dinner? My boyfriend made me salmon