Weekly Workouts 6/11 – 6/17

This week I got a squat personal record of 190 pounds! It surprisingly didn’t feel that hard at all. When I got my last PR it was a grinder for sure! I’ve gotten creative with my accessory movements and utilizing  a lot of exercises on the cable machine and with dumbbells.

I must say, the subway stairs always leave me out of breath! I’ve been walking so much here in the city and it’s a great way to get in some extra cardio without even realizing. I always loved walking to class at MSU (when the weather was cooperating) so I really enjoy walking again.

Monday

  • Bench: 95-115# x3
  • Arnold press: 20# 4×10
  • Lateral raise: 10# 4×8
  • Shoulder press 65# 4×5

Tuesday

  • Deadlift: 210# 5×2
  • Single arm cable row: 4×8
  • Superset rear delt: 4×8
  • Barbell row: 65# 4×8
  • Rear delt fly machine: 4×8

Wednesday: complete off day

Thursday

  • Squat: 160# 4×5
  • Reverse lunge 85# 4×12
  • Sumo Squat: 4×8
    • Superset: curtsey lunge: 4×8

Friday

  • Bench press: 110, 115, 120 x3, 90# 3×5
  • Incline bench: 65# 4×8
  • Arnold press: 20# 4×10
  • Tricep rope extension: 4×10
    • Superset bicep curl: 4×8

Saturday

  • Deadlift: 220# 3×1 165 3×5
  • Pull-up: 3x fail
  • Cross cable pull: 4×8
    • Superset rear delt pull:4×8
  • Cable row: 4×8

Sunday

  • Squat: 190# 3×1; 145# 3×5
  • Straight leg deadlift: 4×8
  • Reverse lunge: 25# 4×8
  • Hip thrust: 5×5

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