Weekly Workouts Recap

I’m going to post a weekly recap of my workouts every Sunday! This will hold me accountable for my workouts and (hopefully) motivate me to push harder!

Monday (Chest)

I woke up about an hour later than I was supposed to. It’s just so easy to snooze the alarm! So my workout wasn’t as long as I had hoped. I still went for it though! A short workout is better than no workout!

  • Barbell Bench Press
    • Set 1: 65 lbs for 10 reps
    • Set 2: 75 lbs for 10 reps
    • Set 3: 80 lbs for 8 reps
    • Set 4: 85 lbs for 5 reps
    • Set 5: 90 lbs for 3 reps
  • Barbell Bench Press Close Grip
    • Set 1: 65 lbs for 10 reps
    • Set 2: 75 lbs for 6 reps
    • Set 3: 75 lbs for 6 reps
  • Dumbbell Flyes(weight is per dumbbell)
    • Set 1: 15 lbs for 15 reps
    • Set 2: 15 lbs for 15 reps
    • Set 3: 15 lbs for 15 reps

Today was difficult, I haven’t really worked out because my knee has been hurting so much recently. It’s painful to keep a strong base while benching. I felt that I could do more chest and arms-wise but my knee wouldn’t make it.

Tuesday

Rest day.

Wednesday (Upper Body)

I go to the doctor tomorrow to get my MRI results for my knee so I’m back to upper body again until I get the green light for legs.

  • Barbell Bench Press
    • Set 1: 75 lbs for 10 reps
    • Set 2: 80 lbs for 6 reps
    • Set 3: 85 lbs for 6 reps
    • Set 4: 90 lbs for 4 reps
    • Set 5: 95 lbs for 2 reps
    • Set 6: 100 lbs for 1 rep
  • Barbell Bent Over Row
    • Set 1: 85 lbs for 10 reps
    • Set 2: 95 lbs for 8 reps
    • Set 3: 105 lbs for 8 reps
    • Set 4: 115 lbs for 6 reps
    • Set 5: 125 lbs for 4 reps
  • Barbell Shoulder Press
    • Set 1: 45 lbs for 8 reps
    • Set 2: 50 lbs for 8 reps
    • Set 3: 55 lbs for 6 reps
    • Set 4: 60 lbs for 4 reps
    • Set 5: 60 lbs for 4 reps
  • Plate Press
    • Set 1: 45 lbs for 15 reps
    • Set 2: 45 lbs for 15 reps
    • Set 3: 45 lbs for 15 reps
  • Dumbbell Lateral Raise (weight is per dumbbell)
    • Set 1: 15 lbs for 15 reps
    • Set 2: 15 lbs for 15 reps
    • Set 3: 15 lbs for 15 reps
  • Dumbbell Rear Delt Flyes (weight is per dumbbell)
    • Set 1: 15 lbs for 15 reps
    • Set 2: 15 lbs for 15 reps
    • Set 3: 15 lbs for 15 reps

My shoulders are my weakest lift. I don’t know when exactly I started neglecting them but it’s time for them to make a comeback!

Thursday

I went to the doctor today to get my MRI results. Turns out I have a partial meniscus tear and degeneration in my knee. I asked him what that meant and he Googled it. My doctor Googled it! He referred me to a specialist (who I will see on Tuesday) and hopefully I will get answers to my questions…

Friday (Legs)

Today I did some light leg work with my bands. I don’t want to do too much but I think stretching and moving is important. Can’t wait until Tuesday to get some answers!

Saturday (Yoga)

Yoga is hard! Who knew? I’ve never done yoga before and I had no idea what a workout it is! Last week I did a hot yoga class and today I did a 75 minute Vinyasa. I prefer the hot yoga to the regular yoga to be honest. I felt more flexible and my knee felt great during it! The heat and humidity must have an impact on my injury.

Sunday

My knee has been hurting pretty bad today so I didn’t work out this morning. I’ll see how I feel when I get home!

I hope next week I will get good news about my knee and I can go harder in the gym!

Be well!

2 thoughts on “Weekly Workouts Recap

  1. Take it easy with your knee! And not a good sign (on your doctor’s part) that they had to google it in front of you, haha. I’ve had doctors google medication in front of me before. Not reassuring.

    Liked by 1 person

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