Weekly Workouts Recap

Hey guys!

It’s been a while since I’ve posted my workouts. If you missed my other post it’s just been one of those months where I was unmotivated to write. I kept up the gym and physical therapy though!

Monday (Physical therapy)

I keep moving up in weights! The outer side of my knee started popping quite a bit again and I was feeling pain in the same area doing hamstring curls. The physical therapist messed around with the bone and the popping has subsided quite a bit. Still popping, but not as much.

Tuesday (Chest)

Barbell Bench Press

  • Set 1: 100 lbs for 4 reps
  • Set 2: 100 lbs for 3 reps
  • Set 3: 100 lbs for 3 reps
  • Set 4: 95 lbs for 6 reps

Barbell Bench Press Close Grip

  • Set 1: 85 lbs for 6 reps
  • Set 2: 85 lbs for 6 reps
  • Set 3: 85 lbs for 6 reps
  • Set 4: 85 lbs for 6 reps

Plate Press

  • Set 1: 45 lbs for 15 reps
  • Set 2: 45 lbs for 15 reps
  • Set 3: 45 lbs for 15 reps
  • Set 4: 45 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
  • Set 4: 15 lbs for 15 reps

Wednesday (Light legs)

I’m only doing physical therapy twice a week now! They told me to start slowly easing into my old workout routine. So, without going balls to the wall, I decided to do some very light leg work.

Single Leg Deadlifts (reps per leg)

  • Set 1: 30 lbs for 8 reps
  • Set 2: 30 lbs for 8 reps
  • Set 3: 30 lbs for 8 reps
  • Set 4: 30 lbs for 8 reps

Gauntlet Squats

  • Set 1: 25 lbs for 8 reps
  • Set 2: 25 lbs for 8 reps
  • Set 3: 25 lbs for 8 reps
  • Set 4: 25 lbs for 8 reps

Side Steps (with SKLZ Mini Bands red band)

  • Set 1: 24 steps
  • Set 2: 24 steps
  • Set 3: 24 steps
  • Set 4: 24 steps

Good Mornings (with Pull Up Assist Bands black band)

    • Set 1: 15 reps
    • Set 2: 15 reps
    • Set 3: 15 reps
  • Set 4: 15 reps

Like I said, super easy workout. I’m being extremely careful with my knee and using lift weights to test out the movements. So far no pain!

Thursday (Back and shoulders)

This is a weird combination, I know, but I was just doing what I felt like! I started warming up with bent over rows and my knee started acting up (fibula problems). I decided to not go as heavy as I normally do to take some pressure off my knee.

Barbell Bent Over Row

  • Set 1: 105 lbs for 6 reps
  • Set 2: 105 lbs for 6 reps
  • Set 3: 105 lbs for 6 reps
  • Set 4: 105 lbs for 6 reps

Barbell Shoulder Press

  • Set 1: 65 lbs for 4 reps
  • Set 2: 65 lbs for 4 reps
  • Set 3: 65 lbs for 4 reps
  • Set 4: 65 lbs for 4 reps

Lat Pull-downs (with Pull Up Assist Bands black band)

For these I did single hand reps on each side and close grip reps with both arms.

  • Set 1: 15 reps per side and 15 close grip
  • Set 2: 15 reps per side and 15 close grip
  • Set 3: 15 reps per side and 15 close grip
  • Set 4: 15 reps per side and 15 close grip

Dumbbell Later Raise

  • 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

Friday (Physical therapy)

My hamstrings were so sore today! How sad that such light weight was actually a workout, huh? I sure have missed this feeling though! Hamstring curls continue to hurt my fibula so I went down to 50 lbs today.

Saturday (Rest day)

I slept until 11:00 am today and then only had time to sluggishly get ready for work. Totally worth it though.

Sunday (Rest day)

Okay two rest days in a row. We stayed up pretty late last night watching a movie and then when I woke up this morning I put all of my energy into making lunches for today, tomorrow and Tuesday.

I hope everyone had a great week! Thanks for reading!

-Ash

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