I am happy to say that everywhere from my neck down feels like it has been annihilated by a 5 million ton train. Normal things like changing my clothes, using the restroom and simply walking are NOT coming easy to me today. I am SORE. Which I like because it means I had a kick-ass weekend!
On my lifting days, I focused on increasing the weight, thus resulting in fewer reps per set. I have been told to do this for quite some time now and it really does make a difference.
Friday
I finally went back to my normal routine. I was off for about two weeks because of a weird pain that I was feeling in my knee and was substituting the heavy leg days with long bike rides.
My workout was the following:
Warm-up on Elliptical for 5.5 minutes; 4 Sets/12 modified push-ups; 3 sets assisted pull-ups; 5 sets assisted dips.
– Deadlifts: 2 Sets/15 Reps with 40lbs; 2 Sets/15 Reps with 50lbs; 2 Sets/15 Reps with 60lbs.
– Weighted Walking Lunges: 15lb dumbbells – 4 Sets/14 Steps
– Hamstring Curls: 4 Sets/12 Reps, weight distribution – 50lbs/55lbs/60lbs/65lbs
– Breaks – Front Plate Raises: 10lb plate, 4 Sets/12 Reps
– Quadricep Extension: 4 Sets/12 Reps, weight distribution – 50lns/55lbs/60lbs/65lbs
– Breaks – Front Plate Raises: 10lb plate, 4 Sets/12 Reps
– Thigh Abductor: 4 Sets/15 Reps, 2 sets level 6, 2 sets level 7
– Cool-down: Bike HIIT – 2.81 miles in 10 minutes (Challenge – 2.50 in 10 minutes)
Basically…
Saturday
Saturdays started off as being optional for me but I have made a weekend workout a requirement for myself.
Warm-up on Elliptical for 5.5 minutes; 4 Sets/12 modified push-ups (2 Sets regular, 2 Sets diamond)
– Assisted Pull-ups: 4 Sets/10 Reps; 1 Set 94lb assistance, 3 Sets 88lb assistance
– Assisted Dips: 4 Sets/10 Reps; 1 Set 94lb assistance, 3 Sets 88lb assistance
– Front Raises (chest on bench): 4 Sets/10 Reps; 10lb dumbbells
– Front Raises (back on bench): 4 Sets/10 Reps; 10lb dumbbells
– One-hand Dumbbell Rows (left & right): 4 Sets each/12 Reps; 15lb dumbbell
– Dumbbell Chest Flies: 4 Sets/10-12 Reps; 1 Set 12 Reps with 5lb dumbbells, 3 Sets 10 Reps with 10lb dumbbells
– Seated Arnolds: 4 Sets/10-12 Reps; 1 Sets 12 Reps, 3 Sets 10 Reps; 15lb dumbbells
– Cool-down: Bike HIIT – 2.87 miles in 10 minutes (Challenge – 2.50 in 10 minutes)
Sunday
Yesterday my trainer and I went on a long brisk walk in a park by my house. According to MapMyRun we did a total of 5.89 miles, burning 676 calories! Sunday is typically my off day during the week so this was a bonus. I am so looking forward to spring making an extended appearance so I can enjoy the warm weather like we did yesterday!
Overall I feel like I had a really great weekend of exercise! I’m hoping I can do just as well this week and coming weekend.
Squats should be fun today! Yea right!
Can’t wait to try your friday workout!
It’s exhausting but so worth it! The deadlifts and lunges are a workout alone but adding the extra leg workouts with the break lifts is killer!