Workouts of the Week: Week 7

Print Friendly

Quest-for-the-StageI can’t believe it’s been another week already. As of last weekend, I am officially 6 months out from my contest. It’s funny how relaxed I am about doing it now that the decision is made. I hemmed and hawwed for months about whether I would be ready or not. Should I do it or should I wait. Now that I’m registered and it’s real, I’m focused and strangely calm about the choice.

Yes, that will change as we get closer and I have to work to get everything done but this time I’m determined to enjoy the journey. Last time I just lived through it instead of treating it like an adventure. I’m so glad I’m taking the time to document it this contest. It will be great to look back on all of the details later.Win or no win, I’m doing this and loving every second!

Today for the first time ever, someone stopped me in the gym to tell me that they’re noticing a huge difference in my body the past couple months. I’ve never been stopped by a stranger before and been told that. Friends have told me, but never someone that I’ve never met. She seriously made my day and probably now thinks I’m crazy for tearing up at her compliment. 

This week I was back to 80% of my one rep max with lower reps. I was able to go up in either weights or reps on every exercise this week but one. The darn incline dumbbell presses were just too much after the record setting decline chest press. I can’t believe how much my chest press is skyrocketing. I’ve finally conquered the weight that I got stuck at before. Done, officially.

Next week’s workouts will be at 90% and I’ll use them to see if my 1RMs have gone up this month. I can’t wait!

Squat Day
Core Lift – BB Front Squat at 80% of 1RM

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

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 80% of 1RM

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

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 80% of 1RM

  • 3 Warm Up Sets
  • 1 set to failure – I got 8.
  • 2 sets of 3 reps

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 for 60 seconds each

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

Core Lift – Decline BB Press at 80% of 1RM

  • 3 Warm Up Sets
  • 1 set to failure – I got 12.
  • 2 sets of 3 reps

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

Speak Your Mind

*

CommentLuv badge