Weekly Workouts 8/20 – 8/26

Happy Monday!

I had a busy weekend of work and packing up the apartment for our big move on Friday!! There’s a lot going on right now, but I still keep working out a priority, and that’s keeping me sane! On Saturday I was exhausted after working all day. I decided to go to the gym downstairs and walked and stretched for about 45 minutes. I immediately felt so much better! Walking cleared my head and turned my mood around. This reminded me of the importance of taking a little time to move and be active. Just a little bit can go a long way when it comes to working out and feeling good. You’ll always be glad that you did it, I promise!

Monday Movement: Lateral Pulldown

 

One of my favorite back exercises is a Lat Pulldown. This move is very basic, but extremely effective. There are specific machines that you can do a lat pull down, but my apartment gym doesn’t have that so I improvise with a cable machine. This is something you could try at your gym too! When you pull down, really focus on squeezing your shoulder blades together, almost as if you are squeezing a tennis ball in the middle of your back. I like to go very slow and controlled when I do back exercises so I can really feel the movement. Try this move on your next back/upper body workout!

Workouts:

  • Monday:
    • Deadlift: 230# 3×1 175# 3×5
    • Straight leg deadlift: 30# 4×10
  • Tuesday
    • Bench press: 100# 3×7
    • Incline bench press: 75# 3×7
    • DB Chest fly: 12.5# 4×8
  • Wednesday:
    • Complete off day
  • Thursday: Squat: 160# 3×7
    • Reverse lunge: 95# 4×12
    • Goblet squat: 30# 4×10
    • Walk
  • Friday
    • Bench press: 110# 4×5
    • Bi curl
    • Tris
  • Saturday
    • Treadmill walk
  • Sunday
    • Deadlift: 200# 3×5
    • Rear delt cable pull: 4×10
    • Rear delt cable row: 4×10
    • Cable Row: 4×8
    • Lat pull: 4×8

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