Well, it’s been quite a few weeks (or months) since I’ve shared a workout program, so I thought I’d update you today on what I’m doing in the gym and a new supplement company I’ve been working with and loving!
First, let’s talk workouts!
I just finished up this workout program that I shared with you back in April. During this program I was able to increase my deadlift dramatically as well as my squat and OH press by a little bit. Overall, I am happy with my progress, but definitely looking for more strength and muscle gains.
Today I am starting a new workout program that I will follow for the next 4 – 6 weeks or so. Here is what it looks like:
Upper Body A (usually done on Tuesday)
1) Hang cleans
2) Unassisted neutral grip pull ups
3) BB OH press
4) Chest supported DB row
5) Incline DB chest press
6A) Face pulls
6B) Ab roll outs
Lower Body A (usually done on Wednesday)
1) Box jump
2) Back squat
3) BB glute bridge
4) Reverse DB lunge from box
5A) Reverse hyperextension
5B) Hanging leg raise
6) Standing calf raise
Upper Body B (usually done on Friday)
1) Push press
2) Assisted neutral grip pull ups
3) DB chest press
4) Landmine press
5) Bent over BB row
6A) Bar dips
6B) DB curls
7) Lateral raises
Lower Body B (usually done on Sunday)
2) Front squat
3) BB hip thrust
4) DB walking lunges
5A) KB swings
5B) Cable abductions
I also always add some conditioning work using the prowler after my deadlift workout on Sundays and some OH carries after one of my two upper body workouts.
I always use Lindsay and Nia Shanks as inspirations when writing my programs and this particular program was based off of the most recent program Lindsay shared on her blog.
I will be trying a few new exercises throughout this program and am hoping they help me build up my legs more! I’m anticipating those reverse DB lunges will be tough!
For the past few weeks after my workouts I’ve been refuelling with 100% natural iso-protein from North Coast Naturals.
I mix either their chocolate or vanilla protein with approximately 2 cups mashed sweet potato for a perfect post workout recovery meal!
I love both chocolate and vanilla flavours, but their vanilla is one of the best vanilla’s I’ve ever tasted, if not the best overall!
Since doing my first Whole30 back in February, I didn’t think I’d have protein powder after my workouts again any time soon, but now that the weather is hot, I have been craving something a little easier to get down right after a workout compared to a solid meal containing chicken breast and potatoes or something similar.
This is working for me right now and I am proud to be on the North Coast Naturals team! They offer several great products that I’ve tried over the past few weeks and will be sharing more reviews with you in future posts!
What do your workouts look like lately? Are you a fan of protein powder after your workouts?
PS don’t forget to submit your high fives to me so I can feature you in this upcoming High Five Friday post! My email address is firstname.lastname@example.org