Weekly Workouts Recap

Hey guys! Wow it’s hot! I’ve been switching my “weekend” workouts to nights because, as you know, I work out in my garage and I live in Vegas. It’s still 95 at night so working out has been rough recently. I guess it’s like hot yoga without the humidity? Maybe? Don’t worry, I drink tons of water!

Monday (Physical therapy)

Almost finished with PT!

Tuesday (Rest day)

My husband and I had some appointments in the morning before I went to work so I didn’t have time to work out.

Wednesday (Light legs)

My previous post was inspired by this day. It was difficult, and shitty. But I ended up having a good workout!

Single Leg Deadlifts

  • 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

Sumo Squat, Lunge, Curtsy Squat (super sets)

  • Set 1: 15 lbs for 6 reps each
  • Set 2: 15lbs for 6 reps each
  • Set 3: 25 lbs for 5 reps each

Good Mornings (with long black band)

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

Side Steps (first two with red band, last three with black band)

  • Set 1: 24 steps
  • Set 2: 24 steps
  • Set 3: 24 steps
  • Set 4: 24 steps
  • Set 5: 24 steps

Thursday (Arms)

I wasn’t feeling great today, mentally or physically. I forced myself to work out anyway! If I didn’t feel like going heavy with chest I would at least make myself do an arm workout. I did all of these sets in a circuit.

Dumbbell Lateral Raises

  • 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

Dumbbell Rear Delt Flyes

  • Set 1: 15 lbs for 12 reps
  • Set 2: 15 lbs for 15 reps
  • Set 3: 15 lbs for 15 reps
  • Set 4: 15 lbs for 15 reps

Dumbbell Curls

  • Set 1: 15 lbs for 12 reps
  • Set 2: 15 lbs for 12 reps
  • Set 3: 15 lbs for 12 reps
  • Set 4: 15 lbs for 12 reps

Dumbbell Front Raises

  • Set 1: 10 lbs for 10 reps
  • Set 2: 10 lbs for 10 reps
  • Set 3: 10 lbs for 10 reps
  • Set 4: 10 lbs for 10 reps

Dumbbell Skullcrushers

  • Set 1: 10 lbs for 12 reps
  • Set 2: 10 lbs for 12 reps
  • Set 3: 10 lbs for 10 reps
  • Set 4: 10 lbs for 10 reps

Up and Down Planks

  • Set 1: 15 reps
  • Set 2: 16 reps
  • Set 3: 16 reps
  • Set 4: 14 reps

Friday (Rest day)

I slept in today so I didn’t work out. I did walk a little over two miles on my lunch break today though! Every little bit counts, right?

Saturday (Chest)

I got in a quick workout before the Germany vs Sweden game today! Then I had to rush straight to work!

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

Close Grip Bench Press

  • 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

Sunday (Light legs)

I woke up pretty late today after turning off my alarm instead of snoozing it. Whoops! Still got in a really quick workout before work! As with the other day I did these in a circuit.

Single Leg Deadlifts

  • 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

Sumo Squat, Lunge, Curtsy Squat (super sets)

  • Set 1: 25 lbs for 5 reps each
  • Set 2: 25 lbs for 5 reps each
  • Set 3: 25 lbs for 5 reps each
  • Set 4: 25 lbs for 5 reps each

Side Steps (Black band)

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

 

I hope everyone had a great week!

-Ash

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

w

Connecting to %s