Workouts of the Week: Week 8

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Quest-for-the-StageI have officially finished my second month on my new workout program. This week was at 90% of my one rep max on the core lifts. It was pretty challenging but I was really excited to see how I did. My contest prep is going well and I’m down about 8 pounds now.

An interesting thing happened. About 3 months ago, I decided to get some new pants since all of mine had been worn at least a bazillion times and no longer really fit well. I got a couple new pairs of dress pants that fit like a glove and spiffed up my wardrobe a bit.

The last couple weeks I noticed that the pants were strangely getting tight. What WHAT?! I just bought them and they fit. I lose 8 pounds and they’re tight. Made no sense so I got out the trusty measuring tape to get more details on what was going on. I lost an inch in my chest, a half inch in my waist, and a half inch in each thigh. Makes sense. Eight pounds down will do that for you. But then I measured my butt. UP AN ENTIRE INCH!

Please do not miss the fact that I am shouting at you here. πŸ˜‰ All those heavy squats the past 2 months. All the teeth grinding and barbell hating I’ve been doing. Yep, they paid off. I am getting a squat butt!!!!! If you’ve been reading here for a while, you know just how impossible that has been for me. Much like unicorns and leprechauns. A squat butt on me did not exist, but I’m getting one now!

I’m changing up a few things in the workouts the next couple months to hit the glutes and hamstrings even harder. Miraculously my 1RMs again went up this month 5 – 10 pounds each. I’m not sure what the heck is powering my chest press but that’s the biggest gain for me this month. Needless to say, I’m thrilled and amazed at the progress I’ve made. I hope this keeps up. I’ve got my eye on a trophy. πŸ™‚

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

  • 3 Warm Up Sets
  • 1 set to failure – I got 4.
  • 2 sets of 1 rep

DB Walking Lunge – 4 sets of 5 reps
BB Back Squat – 4 sets of 5 reps
Seated Leg Curl – 4 sets of 5 reps
Decline Situp – 4 sets of 5 reps
Hanging Leg Raise – 4 sets of 5 reps

Pull Day
Seated Dip – 4 sets of 5 reps
Tricep Pressdown with Rope – 4 sets of 5 reps

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

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

Bent BB Row – 4 sets of 5 reps
Flat DB Row – 4 sets of 5 reps
Standing BB Curls – 4 sets of 5 reps

Lift Day
Core Lift – BB Deadlift at 90% of 1RM

  • 3 Warm Up Sets
  • 1 set to failure – I got 4.
  • 2 sets of 1 rep

Cable Face Pull – 4 sets of 5 reps
Romanian Deadlift – 4 sets of 5 reps
Lying Leg Curl – 4 sets of 5 reps
Plank – 4 sets for 30 seconds each

Press Day
Standing DB Hammer – 4 sets of 5 reps
Standing Cable Curl – 4 sets of 5 reps

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

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

Incline DB Press – 4 sets of 5 reps
Decline Skullcrusher – 4 sets of 5 reps
BB Upright Row – 4 sets of 5 reps

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