Train, Train, Train!

Train, Train, Train!

Aug 18, 2013

Well, this week was great as far as training goes!  I’ve really enjoyed lifting heavy again.

Monday: I did not lift tonight.  I had a headache and LISTENED to my body. 😀

Tuesday was legs, legs, legs!  I walked for 3 hours on Tuesday for work prior to lifting.  Phew!  That was plenty of a warm up!  Ha!  Superset: Barbell Lunges: I used the 45lb bar and did 5 sets, reps: 20, 15, 10, 5, 5 and Leg Extensions: 3×12 at 60lbs, 2×12 at 55lbs.  Hamstrings Curls: 1×20 at 60lbs, 1×15 at 60lbs, 1×10 at 65lbs, 1×5 at 70lbs.  Triset: Stiff Leg Deadlifts: using just the bar, 5 sets, reps: 20, 15, 10, 10, 10 and Ball Hamstring Curls: 5×12 and Standing Calf Raises: I used the 50lb Kettlebell, 5 sets, reps: 20, 15, 10, 5, 5.

Wednesday was Back, Bis, and Shoulders.  Superset: One Arm Rows: 5×6 using 35lb bar and Seated Rows: 2×12 at 50lbs, 3×12 at 45lbs, Superset: Pull Ups: 5 sets, reps: 4, 10, 8, 8, 8 and Lat Pull Downs: 3×12 at 60lbs, 2×12 at 55lbs, Superset: Straight Bar Curls: 2×28 method using the 35lb bar and Incline Curls: 2×28 method with 12lb then 10lb dumbbells,  Superset: Upright Row: 2×28 method with 35lb bar and Military Press: 2×28 method using 35lb bar.  This was definitely more of a back workout than anything!  I was SORE!  I then did a cardio circuit.  Run 1 mile, 7 sets: 8 hang cleans with 35lb bar, 10 box jumps, walk 10 minutes at 12% incline.  PHEW!  This lifting workout and cardio circuit burned over 700 calories!!!

Thursday, I did legs again, and I don’t know why.  Hahaha!   Started with Box Squats: 8×2 with 115lbs, Sumo Deadlifts: 5×2 at 120lbs, Superset: Walking Lunges: 3x200ft and Hamstring Curls: 3×25 at 50lbs, Superset: Leg Extensions: 3×20 at 40lbs and Jumping Lunges: 3×15 each leg.  This was a lighter leg day, but I walked for work another hour today.

Friday was Chest and Tris.  Superset: Wide Grip Bench: 5xFail using 45lb bar and Chest Flye Machine: 5×15 at 30lbs.  Superset: Incline DB Bench: 2×28 method using the 15s, 2×28 using 12s and Push Ups: 4×20, Superset: Straight Bar Push Down: 3×28 at 15lbs and Dips: 3×28, Superset: Skull Crushers: 1×28 with 35lbs bar and Rope Pull Downs: 1×30 at 15lbs.  Then  I ended the day with some abs.  Bicycle crunches: 100, Superset: Decline Sit Ups: 2×20 holding 10lb plate and Hanging Knee Raises: 2×10.

Saturday, Saturday, Saturday! Back, Bis, and Shoulders!  Superset: Under Grip Pull Downs: 4×12 at 50lbs and V Bar Pull Downs: 4×15 at 30lbs, Superset: Reverse Grip Row: 4xFail using 45lb bar and Alternating Hammer Curls: 2×8 using 20s, 2×8 using 15s, Triset: Bicep Curl: 1×12 with 20s, 2×12 with 15s and Military Press: 1×12 with 25s, 2×12 with 20s and Med Ball Slams: 3×20 using 12lb ball, Superset: Iron Cross using 4lb med ball: 1×20 and Uneven Barbell Military Press: 1×10 each side.

Sunday is REST DAY!  I’ve been cleaning, doing laundry, etc.. Always a day to get some stuff done around the house.  This evening will be full of food prep for the week!!! 😀


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