Weekly Workouts 12/10/18 – 12/16/18

Happy Monday friends! Hope you all had a great weekend. Jon and I had a somewhat low-key weekend. On Saturday we went to a Christmas themed bar and exchanged gifts, and on Sunday the weather was very dreary, so we just relaxed, worked out, did laundry, and got organized for the week. This is our last weekend home until after Christmas. I’m so excited to fly to Michigan to see my family later this week and celebrate Christmas.

I had some really great workouts this week! I had been inconsistent with my workouts lately due to travelling, and not that I’m back into a routine my workouts have been drastically different. It always amazes me how quickly I can get back to my usual workouts after taking time off, the body is pretty amazing. I’m also a lot less sore now that I’m back into a routine and this has helped me with my workouts too. Now I’ve got to start thinking about what my fitness New Year’s Resolutions are going to be. Have you all started thinking about that yet?

The move of the week this week is an Arnold chest press. This is like a regular bench press, but when you press up, you twist your arms so your palms are facing each other at the top. This should be one fluid movement, but really squeeze at the top. To prevent injuries, make sure to be careful not to go too far down and have your elbows go below your chest. I usually do about 8 reps with this exercise after I bench press. Try it out and let me know what you think!

Weekly Workouts:

  • Monday:
    • Deadlift: 215# 3×1 160 3×5
    • Rear delt pull: 4×8
    • Lat pull: 4×8
  • Tuesday:
    • Squat: 155# 3×7
    • Hip thrusts: 115# 4×8
    • Curtesy lunge: 4×16
  • Wednesday:
    • Complete off day
  • Thursday:
    • Bench: 110# 5×3
    • Cable fly: 4×8
    • Shoulder press: 22.5# 4×8
    • Lateral raise: 10# 4×8
  • Friday:
    • Deadlift: 190# 3×5
    • Sumo deadlift: 135# 4×5
    • Rear delt pull: 4×10
    • Abs
  • Saturday:
    • Squat: 175# 2×3, 185# 3×3
    • Straight leg deadlift: 50# 4×10
    • Curtsey lunge: 3×16
  • Sunday:
    • 60 minute treadmill walk

One Comment Add yours

  1. Abdullah says:

    Motivational !! It quite needs consistency and determination.

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