Workouts of the Week: Week 4

Print Friendly

Quest-for-the-StageThis week’s workouts were killer! I cannot even describe how hard they were. In fact, I’d wager they may have been the 4 hardest I’ve ever done. At least mentally. Squat Day and Lift Day were the worst. I even considered ending the workout a couple times during Lift Day, but I just pictured standing on stage and I was able to press on. So much of lifting is mental as well as physical. Maybe that’s why I love it so much.

This week since I was using 90% of my one rep max, it was almost an all out workout. The first set of each of the core lifts were as many reps as I could get before failure. After that there were only 2 sets of 1 rep each to complete the exercise. Let me tell you. After pounding out everything I could on the first set, those single reps were easy as pie. It almost felt like lifting air at that point. 😉 This week was also the week that I used my results to calculate a new 1RM.

Squat Day

Core Lift – BB Front Squat at 90% of 1RM

  • 3 Warm Up Sets
  • 1 set to failure – I got 5.
  • 2 sets of 1 rep

DB Walking Lunge – 3 sets of 12 reps
BB Back Squat –  3 sets of 12 reps
Seated Leg Curl –  3 sets of 12 reps
Decline Situp –  3 sets of 12 reps
Hanging Leg Raise –  3 sets of 12 reps

Pull Day

Seated Dip –  3 sets of 12 reps
Tricep Pressdown with Rope –  3 sets of 12 reps

Core Lift – Chin Grip Pulldown at 90% of 1RM

  • 3 Warm Up Sets
  • 1 set to failure – I got 6.
  • 2 sets of 1 rep

Bent BB Row – 3 sets of 12 reps
Flat DB Row – 3 sets of 12 reps
Standing BB Curls – 3 sets of 12 reps

Lift Day

Core Lift – BB Deadlift at 90% of 1RM

  • 3 Warm Up Sets
  • 1 set to failure – I got 7
  • 2 sets of 1 rep

Cable Face Pull – 3 sets of 12 reps
Romanian Deadlift – 3 sets of 12 reps
Lying Leg Curl – 3 sets of 12 reps
Plank – 3 sets of 12 reps

Press Day

Standing DB Hammer – 3 sets of 12 reps
Standing Cable Curl – 3 sets of 12 reps

Core Lift – Decline BB Press at 90% of 1RM

  • 3 Warm Up Sets
  • 1 set to failure – I got 10!
  • 2 sets of 1 rep

Incline DB Press – 3 sets of 12 reps
Decline Skullcrusher – 3 sets of 12 reps
BB Upright Row – 3 sets of 12 reps

Drum roll, please. So how do you think I did on increasing my lifts this month? I did awesome!!! I was able to increase each core lift by 10 – 15 pounds! That’s huge for a woman in a month’s time, not to mention during a cutting phase. Bam! I seriously feel like I moved an iron mountain. I think these have been my favorite workouts in a long time because I can actually see progress in black and white.

Onward and upward to the next month. Going to the show, baby! How are your workouts going? Feel free to brag about them in the comments. I’d love to hear.

Speak Your Mind

*

CommentLuv badge