Weekly Workouts 11/26 – 12/2

Happy Monday! Jon and I had a nice and relaxing weekend at home. On Saturday we celebrated our year and a half together and got sushi near our apartment. We also went out for coffee at a place called La Colombe that we discovered in Boston. They have a drink called a black and tan which is half cold brew, half latte and delicious! The weather was pretty terrible Sunday, so we stayed in. It was nice spending a weekend at home after travelling the past three weekends. We also watched a few Christmas movies and finished decorating the apartment. Hope you all had a great weekend!

The move of the week is a single arm cable row. I incorporate this almost every time I do back accessories. The only equipment you need is a cable machine and handle. I would guess you could also use a resistance band in a door if you want to do an at home workout, but I haven’t tried that. With this you really want to squeeze you back (lat) and the end, and then release the handle all the way up to really get a full stretch of your back. I usually do 8 reps on each side and lighter weight, so I can really focus on my mind muscle connection. Let me know what you think if you try it!!

My workouts this week were lighter weight than normal, but still difficult because I took time off over Thanksgiving. I try not to overdo it after taking a break or I’ll be too sore and miss workouts. This coming week should be better now that I’m back into my routine and not traveling.

Weekly Workouts:

  • Monday:
    • Deadlift: 185# 3×5
    • Pullups: 3x fail
    • Rear delt pulls
  • Tuesday:
    • Bench: 100# 4×5
  • Wednesday:
    • Complete off day
  • Thursday:
    • Deadlift: I can’t remember
  • Friday:
    • Squat: 155# 2×3, 165# 3×3
    • Straight leg deadlift
  • Saturday:
    • Bench: 105# 5×3
    • Db chest fly: 15# 4×8
    • Arnold press: 20# 4×8
  • Sunday:
    • Treadmill walk

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