We were away for Easter, spending 3 days out of the gym. 3 days with family we wish we saw more often and 3 days to see the boys enjoy their Grandma time. Totally worth it but now I have to make up for the abbreviated workout week. It can be done, it must be done! Thanks Energy Gym for always being open!
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| What Leaving the Gym on Back Day Feels Like. |
Tuesday 5am BACK
Start with pullups with bodyweight (137 lbs) 4 sets with 12, 10, 8, 6 reps.
Seated close grip cable rows- 4 sets (70lbs.) 12, (85lbs) 10, (100lbs) 8, (120lbs) 6
Reverse back extensions- 3-4 sets 15, 12, 10 stuck with bodyweight for this one because I used them as a superset with the rows (in the interest of time).
Finished with a superset of Seated Lat Pull Downs and Seated single Arm Rows. Running out of time so just 3 sets
Lat Pull Downs (85lbs.) 10 (100 lbs) 8 (120lbs) 6
Seated Single Arm Row (70lbs) 10 (85lbs) 8 (100lbs) 6
These may seem like a repeat of working the same muscles as the pull ups and rows but I wanted to go higher in concentrated weight for the lat pull downs and remember the smallest difference in hand placement targets different muscles along the back.
I differentiated the rows by isolating each side by keeping my back upright, feet flat on the floor and trunk slightly turned towards the side I was targeting to feel that extra stretch of the muscle.
Get into the exercise of thinking about how your muscle feels. You will become more and more confident with adjusting your body for each machine just by using the machine slightly differently than shown. Remember those graphics are just a standard visual example, don’t take them literally and trust yourself. It feels great to really get in touch with your muscle and connecting it to your conscious. Practice this!
Wednesday, no gym. Fell asleep on the the boys floor so Chris could get a full nights sleep after a long work weekend and a terrible flu.
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| Me on the right after Chest Day 🙂 |
Thursday 5am CHEST
This surprisingly was a great workout after what felt like a few hours of sleep. The boys woke each other up at god knows what time it was but they we’re in our bed until about 3:45am. When I finally got into bed, I thought….oooh a whole solid hour of sleep, yipee! Surprisingly I did get up and make it to the gym. I knew I wouldn’t survive the day without feeling strong.
So this is the workout that made me feel like I was floating by my chest through the gym on the way out.
Barbell Bench Press Pyramid 12 reps (95lbs.) 8 reps (115lbs) 6 reps (135lbs) 8 reps(115lbs) 10 reps(95lbs)
Incline Dumbell Press 4 sets (40lbs) 12 reps (45lbs) 10 reps (50lbs) 6 reps (45lbs) 6 reps
Superset Cable Flyes with Incline Dumbell Flyes 3 sets of each
Friday 6:30am LEGS
Woke up with one of the boys in our bed. Had to get to the gym before the other boy awoke.
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| Walking Back to the Car |
Already felt rushed because one boy was up and I had slept in that extra hour. Stayed light on the weight and higher on reps this week with legs.
Warmed up with Seated Leg Extensions 4 sets, high reps (50, 60, 70, 80 lbs)
Squat Pyramid (135lbs) (185lbs) (205lbs) (225lbs) (205lbs) (185lbs) (135lbs)
Smith Machine Lunges (135lbs) (155lbs) (175lbs)
I didn’t count the number of reps but kept them between 8-15.
lol!