A Week of Workouts

You know that expression “curiosity killed the cat” I’m pretty sure that’s about me…. except I’m not dead… yet. I am a VERY curious person by nature and one thing that I am always curious about is other people’s workout routines. That’s why today I am laying it all out there with a weeks worth of workouts that I actually did last week. Not because I think my workout program is the best thing for you, but just to show you what I have been doing to maybe spark some creativity or ideas to help you reinvigorate your routine.

1 week of workouts

I used to get my ideas for workout routines from magazines and I would stick to one program for YEARS! Now I mix it up. I make my own routine based on the muscle group I intend to work, my goals and how I am feeling that day. Lately, I have been working on a modified 5×5 strength building program. My goal has been to steadily (re)build strength since my pregnancy and is to build muscle especially in glutes and shoulders/upper back. To give you an idea of how I organized what I wrote down: the exercise is listed first followed by the weight and number of repetitions.

Monday:

My first workout of the week and its leg day… Yay! Lots of my favorite compound lift going as heavy as possible.

Ass to Grass squats 45-5
65-5
85-3
75-5/5/5/5
Box squats
65-5
95-5
115-5/5/5/5
Deadlifts
95-5
115-5/5/5/5/5
Glute Raises 10/10/10
Crunches 20/20/20
Leg extensions 115-10/10/10
Standing calf raise 90-10/10/10

10 minutes Stair mill

Tuesday:

Upper body day. Today I spent more time socializing than I actually did working out… oops. Happens to the best of us. Still managed to get in a basic upper body workout

Cable row 55-10
85-8
100-5/5/5/5/5
Bench dips 10/10/10/10/10
Rear fly-10/10/10
Chest fly 55-10/10/10
Lat pull down 85-10
100-5/5/5/5/5

10 minute incline walking

Wednesday:

Not feeling like my usual heavy lifts so I cranked it out on machines and felt great.

Leg press 90-10
180-8
270-8/8/8
Single leg hack squat 5
50-5
90-5/5/5
100-5/5
Hip thrusts with external rotation using band
70-8
90-8
110-5/5
130-5/5/5
Hip adductor 220-10/10/15
Hip abductor 220-10
235-15
250-10
Crunches 20/20/20

10 min incline walking

Thursday:

Started out not feeling super motivated but my motivation built up and I managed to get in a bunch of pull-ups. 3 pull-ups in a row is the current norm for me so I was happy with the 4 I got on my first set.

Bicep curl 22.5-5/5/5/5/5
Tricep kickback 20-8/8/8/8/8
Lateral raise 20-8/8/8/8
Incline chest press 45-10
65-5
70-5/5/5/10
Pull-ups 4/3/3/3/3

45 min. incline walking

Friday:

Child center closed early and I couldn’t make it in time so I took an off day.

Saturday:

Pierce didn’t sleep well last night so I came in to the gym EXHAUSTED. I still managed to hit a hack squat PR and get in a good workout. I threw in a few pull-ups knowing that I would have to skip my upper body workout on Sunday.

Hack squat 90-8
180-5
230-5/5/5/5/5
Oblique crunches 10/10/10 (per side)
Hypers 10/10/10/10/10
Deadlifts 95-5
115-5/5/5/5/5
Split squat 10
20-/10/10/10
Pull ups 3/3/3/3
Kick backs 15-10/10/10
Calf raise 90-10/10/10

Sunday:

Off day: went to a seminar

If you want to download a pdf copy of this workout routine to take to the gym with you click here. Most of the exercises can be found on bodybuilding.com if you are not sure what I am talking about. Let me know if you try it!

What do you usually do when you workout?

XOXO

Valerie

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