Monday Week 10

Day one

Unfortunately I had to do my workout at 8pm at night tonight instead of the early morning because I had  to wait for a car repair that was scheduled to be 2 hours but ended up being 6 hours long .>.< ridiculous but that is my rant for today besides the creepy dude at the gym who scares me. lol. Besides that, it was very weird to workout so late at night— I didn’t like it but I did it because I had to in order to make up for not making it this morning. Hopefully this doesn’t become a regular thing. 

 
 
  • Barbell military press: 3 x 5

 

  • 65% of 90% of 1RM: 55 lb
  • 75% of 90/% of 1RM: 65 lb
  • 85% of 90% of 1RM: 70 lb, 6 max reps

 

  • barbell bench press, 5 x 5, 110 lb (did 5 reps the first set and 3 reps every set afterwards)

Superset:

  • Assistance pull ups: 5 x 15, 130 lb
  • cable face pull: 5 x 15, 60 lb

Superset:

  • Cable upright rows: 5 x 15, 40 lb
  • Seated DB shoulder press: 5 x 15, 40 lb
 

 

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.

 

Happy International Women’s Day!

International Women's day

Happy Women’s Day Ladies 🙂

 

Tell me what “women’s day” means to you? 

Week Nine Day Four —- Thursday

  • Barbell back squat: 3 x 3

 

  • 70% of 90% of 1RM: 140 lb
  • 80% of 90% of 1RM: 160 lb
  • 90% of 90% of 1RM: 180 lb. 5 max reps

 

  • Barbell front squats: 5 x 12, 60 lb
  • Barbell box squats: 5 x 12, 185 lb
  • Leg press (quad dominant): 5 x 12, 298 lb
  • smith machine narrow stance squats: 5 x 12, 75 lb

Ab workout:

Superset:

  • Medicine ball seated twist: 4 x 20
  • plank: 4 x 30 seconds 

 

Week 9 Day 3— Wednesday

  • Barbell bench press: 3 x 3

 

  • 70% of 90% of 1RM: 90 lb
  • 80% of 90% of 1RM: 100 lb
  • 90% of 90% of 1RM: 115 lb, 3 max reps

 

  • DB floor chest press: 5 x 15, 40 lb
  • Cable crossover: 5 x 15, 40 lb
  • Lat pulldown (wide grip): 5 x 15, 50 lb
  • Lat pulldown (narrow grip): 5 x 15, 50 lb
 
  • Stationary bike: 20 minutes, 2 minute level 8, 2 minute level 15