Weekly Workouts 9/10 – 9/16

Happy Monday! This weekend went by way too fast! I had a full weekend of work and furniture shopping. We are making some progress, hopefully I can start posting updated apartment/room tours soon. In case you missed it, you should check out my empty apartment tour post 😀. We also went to one of Jon’s friend’s apartment warming party. The rooftop had an incredible view of the Empire State Building.

This week I had some decent workouts. I benched for the first time in over a week and I was so sore! I usually am not that sore, but I’m a little out of my routine and only worked out four days. One night I got home pretty late and decided to sleep in instead of workout. I knew I would be dragging all day and would’ve kinda slept walked through my workout. Right now, I’m doing the best that I can, and that’s all that really matters.

Move of the week: Lat Pulldown

The Lat Pulldown is one of the best exercises for you back. This is also a staple move that everyone should be incorporating in their workout. The key is to pull with your elbows and pretend like your squeezing a tennis ball in the middle of your back.

Weekly Workouts:

  • Monday:
    • Squat: 155# 3×7
    • Reverse lunge: 95# 4×12
    • Hip thrust: 95# 4×8
  • Tuesday:
    • Deadlift: 200# 3×5
    • Sumo deadlift: 135# 3×8
    • Rear delt pull: 4×8
    • Kb row: 3×8
  • Wednesday:
    • Complete off day
  • Thursday:
    • Bench: 95# 3×7
    • Db fly: 15# 4×8
    • Tricep Extension: 4×8
      • Ss bicep curl
    • Cable chest fly: 4×8
    • Tricep single arm extension: 4×8
      • Bicep twist curl: 4×8
  • Friday:
    • Complete off day
  • Saturday:
    • Complete off day
  • Sunday:
    • Squat: 175# 2×3; 185# 3×3
    • Split squat: 65# 4×6
    • Hip Thrust: 95# 4×8
    • Abs

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