Did a Friday Workout Instead of Saturday

Normally I do my workout on Saturday’s and leave Friday & Sunday as a rest day, but because a co-worker decided to take my shift due to them needing more hours, I decided to make Friday my workout day and made Saturday and Sunday my rest day. The gym was very empty on Friday, which I enjoy. Saturday, I spent it at the movies with a friend; we went to see “Red Sparrow” and then had pizza at a nearby location, it was very good! I ordered two cheesy appetizers that we shared and ended the night on a good note. Sunday I caught up on the “Walking Dead” and got some studying in. 

  • Sumo deadlift: 3 x 5


  • 40% of 90% of 1RM: 85 lb
  • 50% of 90% of 1RM: 105 lb
  • 60% of 90% of 1RM: 125 lb


  • Power clean: 3 x 5. 100 lb
  • DB goblet squat: 5 x 6, 45 lb
  • plie squats (kettlebell): 5 x 6, 20 kg
  • smith machine pistol squats: 5 x 6 each leg, 45 lb
  • leg extensions: 5 x 6, 110 lb

Cardio workout

  • stationary bike: 20 minutes, level 5, rpm 80+

My pistol squats weren’t great on my left leg — and weren’t my best on my right either but better than the left leg. I haven’t implemented pistol squats in a workout in a while, back in 2017, so probably 6 or more months back and so it is like starting over from scratch again with them — which frustrated me a lot, because I was able to do them smoothly and very well at one point and now I was running out of breath and slacking. I think I might implement them more because I want to get better at them again. My power clean for 100 lb went well, not too bad for 5 reps.



Published by WonderWoman & Fit

You can assume I have a love for fitness & a love for Wonderwoman -- both assumptions are correct. I am an ACSM certified personal trainer of 8+ years -- I currently reside in Ohio and live a simplistic life at the age of 29. If I am not lifting, I am eating, sleeping, traveling, exploring, or movie watching. I recently moved during a pandemic, now I am focused on self care (self love), building a business of my own in personal training, becoming a professional blogger, starting a podcast and doing things that make me happy! I am a sister, daughter, and loyal friend --- I love everyone's dog and I am on a mission to pet as many dogs as possible everywhere I go! LOL. My mission is to talk health (physical/mental), design programming, motivational speak, learn, grow, prosper, build others and make as many people smile as possible because I want nothing more than to be the change I seek in the world.

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