Weekly Workouts Recap

Hey guys! I’ve been feeling pretty great this week, especially my knee! I only have four sessions of physical therapy left so I’m pretty excited that the finish line is so close!

Monday(Chest)

Nice and easy day today to start off my week.

Bench Press

  • Sets 1-4: 95 lbs for 6 reps

Plate Press

  • Sets 1-4: 45 lbs for 15 reps

Dumbbell Flyes

  • Sets 1-4: 15 lbs for 15 reps

 

Tuesday(Physical therapy)

Like I said, only a few sessions left after this week! The physical therapist told me I’m progressing very well! Good news!

 

Wednesday(Arms)

It was only 105 today so it wasn’t so bad in the garage. I decided to do an arm day and have fun with it! My first set of close grip bench was rough though! My hands were so sweaty that I almost dropped the bar on myself! I ended up having to use my liquid chalk so I could hold onto the bar!

Close Grip Bench Press

  • Set 1: 55 lbs for 5 reps
  • Sets 2-4: 60 lbs for 6 reps

Barbell Shoulder Press

  • Set 1: 55 lbs for 8 reps
  • Sets 2-4: 60 lbs for 6 reps

Plate Press

  • Sets 1-4: 45 lbs for 15 reps

Dumbbell Lateral Raises

  • Sets 1-4: 15 lbs for 15 reps

Dumbbell Rear Delt Flyes

  • Sets 1-4: 15 lbs for 15 reps

Dumbbell Flyes

  • Sets 1-4: 15 lbs for 15 reps

Dumbbell Curls

  • Sets 1-4: 15 lbs for 12 reps

Skullcrushers (single arm)

  • Set 1: 10 lbs for 10 reps
  • Set 2: 10 lbs for 8 reps
  • Sets 3-4: 10 lbs for 6 reps

Up and Down Planks

  • Sets 1-4: 16 reps

 

Thursday(Light legs)

With the end of physical therapy so near, I started to incorporate other things into my light leg workouts. This workout was with light weights but oh boy did I work up a sweat!

Box Squats

  • Sets 1-4: 85 lbs for 6 reps

Single Leg Deadlifts

  • Set 1: 30 lbs for 8 reps
  • Sets 2-5: 50 lbs for 6 reps

Sumo Squat, Lunge, Curtsy Squat(super sets)

  • Sets 1-4: 25 lbs for 5 reps each

Side steps(with red band)

  • Sets 1-4: 24 steps

Friday(Physical therapy)

Okay so I didn’t think this through. I did physical therapy after doing legs. Well, I just worked out my legs again.

 

Saturday(Rest day)

Today I actually met up with some coworkers before work to watch the Portugal vs Uruguay game. The morning games kill me and I can never wake up in time for the 7am games. But this game was at 11am so it was doable right before work. My bracket is not looking so hot though…

 

Sunday (Rest day)

I was going to wake up and work out today, and I did wake up, but I got distracted. The World Cup games were just too good and I was so into them that I couldn’t take my eyes from the screen. My bracket is ruined if anyone is wondering…

I hope everyone has had a fantastic week! Thank you for reading!

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 )

Connecting to %s