Hey guys!
Sorry I’ve been MIA. I’m doing my best to get back to regular blogging, but every time I say that something comes up. Hopefully things will be back to normal next week!
I’ve had a few requests to write out my complete workouts with the weights I use, so I figured this would be the perfect way to get back into blogging! I got some good ones in this week and I think you guys will love them too!
REMEMBER: You know your own body. What I do might seem like a lot of weight or maybe it will seem like nothing to you. The point is to challenge YOURSELF. Don’t compete against anyone but you. And as always, please check with a doctor before starting any new workout routine.
Workouts for the Week of 7/21-7/25
Monday: 20 min. HIIT on the Stair Mill. I put it on the Interval Setting at a Level 10 and just stepped my way to sweat!
Tuesday: LEG DAY. I have been working REALLY hard on squats lately. I go through stages where I will do lots of plyometrics and some heavy lifting and then I’ll switch and do the opposite. Lately I’ve been doing the latter and it’s been fun to see the weights creep up! Here’s what I did:
Back Squats:
5 Sets: 95 x 15, 115 x 10, 125 x 8, 135 x 6
My focus is FORM. I could lift heavier than this, but not go down below parallel. I stop as soon as my form starts slipping….lately 135 has been getting easier to do in full ROM, so I’ll be working on perfecting my 145# squat next!
Barbell Hip Thrusts:
4 Sets: 111 x 15 (warm-up), 161 x 10, 181 x 8, 201 x 6
The heaviest I’ve done is 211 for 6 reps, but that was a few weeks ago. I laid off of hip thrusts for a few weeks (for no good reason), so I’m working back up slowly.
2 Burner Sets: DB Step Ups + Jumping Step Ups
These BURN like crazy (hence the name) but are my favorite leg finisher. You take a pair of dumbbells (I use 15-20 lb DB’s) and do 10 reps of a step up on a medium sized box. Then, on the SAME LEG, drop the weights and do 10 jumping step ups). Repeat on the other side. This sucks and you might hate me for it, but they work!
Wednesday: Upper Body/Full Body
This workout was mostly upper body but incorporated some full body movements as well.
1. 3,2,1 Chin Ups & Push Ups – 3 Sets
You do 3 chin ups, then 3 push ups, then 2 chin up & 2 push ups, then 1 & 1. That is 1 set. Do that 3 times.
2. Superset: Barbell Strict Shoulder Press + Medicine Ball Thrusters (extra shoulder burn!)
I did 3 sets of 55 x 10 for the Shoulder Press and 16lb x 15 reps for the Med. Ball Thrusters.
3. Superset: T-Bar Row & Squat to Hammer Curl
I did 25 x 15 for the T-Bar Row and 20 x 10 for the Squat to Hammer Curl
Thursday: OFF
Friday: I’m going to the track today for a workout with my friend. I’ll post the full workout on Monday for you guys!
My co-workers at Iron Fitness Santa Monica. 😀
Hope everyone has a fantastic weekend! Whether you’re watching (or attending) the Crossfit Games, drinking and eating something delicious, or just hanging out and watching re-runs….ENJOY YOURSELF! (and maybe throw a workout in there too ;-))
