Good morning and happy Saturday lovies!
I hope you’re having a great weekend so far! I just wrapped up my week of training, so it’s time to share my workouts with you!
This week was much different from previous weeks as I worked out 4 days in a row (Wed – Sat) as opposed to my “usual” Monday, Wednesday, Friday, Saturday routine. Why such a change this week? Life!
As one of my favourite songs says, “if you go with the flow it’s easier to bend”, and that’s exactly what I’m doing, friends! Going with the flow! Life is much more enjoyable when living moment by moment rather than by schedule to schedule. My life has been a lot less regimented and structured lately and I couldn’t be happier! I’m in a very good place right now and am so thankful for all of the blessings I’ve been given!
Strength being one of those blessings …
I managed to set a few more PR’s this week, so read through, enjoy, and I hope you give some a try for yourself!
Monday - Rest
Tuesday - Rest
Wednesday - Chest, triceps, and abs
Incline bench press 4 x 12, 8, 6 (PR for weight and reps), 6
Flat bench DB press 3 x 10, 10, 8
Decline hammer strength press 3 x 12, 8, 8
Cable flyes 3 x 8
Unassisted dips 3 x max (I could do 8)
Skull crushers 3 x 12, 8 (PR for weight and reps), 8
Reverse cable tricep push downs 3 x 10, 8, 8
Hanging leg raises 3 x max
Hanging oblique knee raises 3 x max
Today’s workout was great and I was so excited about increasing my incline bench press weight! As I’ve mentioned before, my bench is something I struggle with, so every increase in weight is a huge success for me!
Thursday - Back and rear delts
Reverse grip pull downs 4 x 12, 10 (PR for reps), 8 (PR for weight and reps), 10 (PR for reps)
Bent over rows forward grip 3 x 10
One arm DB row 3 x 10, 10, 7 (PR for reps)
T bar row 3 x 8
Vertical traction machine 3 x 10, 10, 8
Rear delt machine flyes 3 x 10
Even though I love doing deadlifts on back days, this was still an awesome workout! My trainer and I will be doing deadlifts every second week. The weeks I deadlift, I will hack squat on leg day and the weeks I do not deadlift, I will squat on leg day. So much easier on the back!
Friday - Biceps, shoulders, and core
Standing cable curl 4 x 12 (PR for reps), 10 (PR for reps), 8 (PR for weight and reps), 8
Horizontal preacher curl 4 x 12, 10, 8 (PR for weight and reps), 8
One arm hammer curl 3 x 8
Shoulder press machine 4 x 8
Standing cable side laterals 3 x 10
Front DB raises 3 x 8
Upright EZ bar rows 3 x 8
Cable crunch 3 x 15
I loved this workout! Starting my shoulder workouts with bicep exercises is such a nice change and I was so happy with my bicep curl PR
Saturday - Legs
Squat 4 x 12, 12, 8, 6 (PR for weight and reps)
Leg press 4 x 10, 8, 8, 6 (PR for weight and reps)
Single leg extensions 3 x 10
Lying leg curl 3 x 10
Standing leg curl 3 x 8
Donkey calf raise 3 x 8
Toe press 3 x 8
I just finished this workout and let’s just say I am going to be sore tomorrow! I squatted 185 lbs. for 6 reps today and am so proud of myself! Definitely looking forward to a day or two of rest now
Sunday - Rest
Did you try any workouts from last week’s recap?
What was your favourite workout this week?
What are you doing this weekend?
If you have a high five to email me, please do so now! Weekends seem to be filled with successes, so share them with me! My email is firstname.lastname@example.org
If you’d like more information about High Five Friday please read HERE.