Weekly Workouts Recap

Hey guys! Another week in the books! My knee is starting to feel better but I’m still taking it easy only doing legs at physical therapy.

Monday (Physical therapy)

My knee is popping a lot less than it was! Great news! Physical therapy is still feeling great!

Tuesday (Chest and shoulders)

Barbell Bench Press

  • Set 1: 95 lbs for 4 reps
  • Set 2: 85 lbs for 8 reps
  • Set 3: 75 lbs for 10 reps

Barbell Shoulder Press

  • Set 1: 65 lbs for 4 reps
  • Set 2: 60 lbs for 6 reps
  • Set 3: 55 lbs fr 9 reps

Dumbbell Rear Delt Flyes

  • Set 1: 15 lbs for 15 reps
  • Set 2: 15 lbs for 15 reps
  • Set 3: 15 lbs for 15 reps

Dumbbell Flyes

  • Set 1: 15 lbs for 15 reps
  • Set 2: 15 lbs for 15 reps
  • Set 3: 15 lbs for 15 reps

Wednesday 

I was supposed to go to physical therapy today but I left my keys in my husband’s car so I was stuck at home. Sure I could have taken an Uber but leave my house unlocked? No way! I just did some of the exercises at home.

Thursday (Upper body)

I went all out today because I was mad that I missed physical therapy.

Barbell Bench Press

  • Set 1: 95 lbs for 4 reps
  • Set 2: 90 lbs for 7 reps
  • Set 3: 80 lbs for 10 reps

Barbell Bent Over Row

  • Set 1: 125 lbs for 5 reps
  • Set 2: 110 lbs for 8 reps
  • Set 3: 95 lbs for 12 reps

Barbell Shoulder Press

  • Set 1: 65 lbs for 6 reps
  • Set 2: 60 lbs for 8 reps
  • Set 3: 55 lbs for 9 reps

Dumbbell Flyes

  • Set 1: 15 lbs for 15 reps
  • Set 2: 15 lbs for 15 reps
  • Set 3: 15 lbs for 15 reps

Dumbbell Lateral Raises

  • 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

  • Set 1: 15 lbs for 15 reps
  • Set 2: 15 lbs for 15 reps
  • Set 3: 15 lbs for 15 reps

Dumbbell Skullcrusher

  • Set 1: 10 lbs for 8 reps
  • Set 2: 10 lbs for 8 reps
  • Set 3: 10 lbs for 8 reps

I felt pretty good about this workout. My shoulder press is getting stronger so I’m excited to move up weight next time!

Friday (Physical therapy)

They upped my weights today, which is nice. I can’t wait to be back in the game!

Saturday (Rest day)

I feel like physical therapy days are actually rest days I guess because I’m not maxing out or trying to lift a crazy amount of weight. But I made the conscious decision last night to give myself an actual rest day. What did I do? I slept in. It was glorious! I woke up, hung out with the cats, made my dinner and went to work. What a chill Saturday!

Sunday

I woke up late today… surprise surprise. My younger cat has learned how to open all of the doors in the house. Normally, after my husband leaves, he opens the door and pesters me until I wake up. Today, instead of waking me up like he normally does, he curled up next to me and fell asleep too. It was so precious that I don’t even regret it.

I had no time to work out but I did bench anyway and just sacrificed putting on makeup for work. It’s the weekend, who cares?

Barbell Bench Press

  • Set 1: 95 lbs for 5 reps
  • Set 2: 90 lbs for 8 reps
  • Set 3: 85 lbs for 8 reps

What is going on with my bench? I don’t think I pushed myself hard enough for the first set. If I can do 8 reps at 90 lbs I should be able to do more at 95 lbs. Plus, per my system, I should be moving up a weight for my second set because I hit 8.

I’m pretty happy with this week! Not my best, but I’m doing what I can. I got a little lazy over the weekend but I’ll give myself those days. We need lazy days, right?

I hope you guys had successful workouts this week!

Thanks for reading!

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