friday

Stage 2 of new rules of lifting for women! great fast workout!

Workout B, first time:
1. wide grip deadlift from step 2x10 (95)
2 (a) static lunge with toe on step 2x10 (22.5)
2 (b) underhand grip lat pull 2x10 (90)
3 (a) reverse lunge with toe reach 2x10 (17.5 lbs dbs)
3 (b) prone cuban DB snatch 2x10 (12.5)
4 (a) swiss ball crunch 2x10
4 (b) reverse crunch 2x10
4(c) side lat crunch 2x10 each side

2x60 second sprint @8.0 mph/3% incline

Wednesday

Stage 2 of new rules of lifting for women! great fast workout!

Workout A:
1. front squat push press 2x10 (55)
2 (a) step ups 2x10 (20lbs dbs)
2 (b) 3 point row 2x10 (20 lbs dbs)
3 (a) bulgarian split squats 2x10 (20 lbs dbs)
3 (b) pushups 2x10
4 (a) plank 2x60 sec
4 (b) wood chopper 2x10 (35 lbs)

monday

Today was my final workout of stage 1, workout A- I did the AMRAP workout to test my progress, and here's how I fared:


Squats 1x25 (115)
Pushups 1x25
Low row 1x25 (60)
Step Ups 1x20 (15 lbs Dbs)
Ball Pikes 1x25

friday

Stage 1, Workout B, number 5
Deadlift 3x10 @105

Db shouldr press 3x10@25
Lat pull 3x10@100

Lunges 3x10@25
Swiss ball crunches 2x10

assisted pullups 5x5 @55

thursday

Wednesday was a rest day due to family logistics.

Today's workout was stage 1, workout A, workout 4 (and then I added some extra weights, i was raring to go!)

Squats 2x12 (135)
Pushups 2x12
Low row 2x12 (70)
Step Ups 2x12 (22.5 lbs Dbs)
Ball Pikes 2x10
4x10 incline @75
4x10 stiff leg dl @95

4x10 hanging abs
4x5 wide grip assisted pullups (55)

10x20/40(10mph)

monday monday

Stage 1, Workout B, number 3
Deadlift 2x12 @115

Db shouldr press 2x12@22.5
Lat pull 2x12@95

Lunges 2x12@25
Swiss ball crunches 2x10

kettlebell work:
press 10x5@30
onehanded swing 10x5@30
double press 3x5@20

Monday

Today's workout was stage 1, workout A, workout 3:

Squats 2x12 (135)
Pushups 2x12
Low row 2x12 (60)
Step Ups 2x12 (22.5 lbs Dbs)
Ball Pikes 2x10

Wow. I increased my weights without checking last week's workout, and also I got confused and skipped right to workout 3 for this stage. Oops. So I increased my squats by 20 pounds and step ups by a lot more than I meant to. No wonder it felt so hard. I'm sure the soreness will make me remember this is not exactly as easy as it feels. The workouts are short (right around 20 minutes) so it's easy for me to feel like I didn't work hard enough. I definitely feel stronger though.

Monday

I've decided to start the New Rules of Weightlifting for Women. It will take me approximately 6 months and will give me a great roadmap for my weight training.

My schedule will look like this:
Mon, wed, fri: Full body weights (per the plan)
Tues/Thurs: Cardio & Sprints

Today's workout was stage 1, workout A:

Squats 2x15 (115)
Pushups 2x15
Low row 2x15 (60)
Step Ups 2x15 (15 lbs Dbs)
Ball Pikes 2x8

It felt too easy, but I'm trying to follow the rules and just do the workouts as prescribed.

wednesday

Heavy weights day: 5x5, short rest

1. bench press (125, 115, 115,115, 105)
2. squats (155, 155, 135, 135, 135)
3. assisted pullups (40, 55, 40, 55, 55)
4. stiff legged deadlifts (105, 105, 105,105, 105)

monday

monday metcon weights:

Leg/Chest/Back/Run:

4x10, no rest
Smith Squats (110)
Chest Press (60)
Lat Pull (90)

1 minute run 7.5 mph

4x10, no rest
leg press (135)
incline bench (65)
bentover flyes (12.5)

1 minute run 7.5 mph

4x10 no rest
stiff legged dead lift (2x35)
db chest press (2x30)
bentover row (2x22.5)

1 minute run 8.0 mph

3x10 no rest
front squat thrusters (45 lbs)

3x10 no rest
zercher squats (45lbs)

1 minute run 8.0 mph

wednesday

Pullups gravitron on 55 for 12 reps gravitron on 55 for 12 reps gravitron on 40 for 6 reps gravitron on 40 for 6 reps gravitron on 25 for 5 reps stiff legged dead lift bar for 12 bar for 12 6x95 6x95 6x115 6x115 bench press bar for 12 bar for 12 6x95 6x95 6x105 6x115 Squats bar for 12 bar for 12 6x95 6x115 6x135 6x155

monday

3x15 supersets walking lunges w/ 20 lbs KBs BW step ups with reverse lunge barbell shoulder press barbell bentover row leg press (90) plie leg press (90) bench press (95) lat pull (80) hanging abs

tuesday

3x15, no rest Circuit 1: walking lunges @20 lbs DBs lat pull @80 incline bench @ 65 500 M row circuit 2: leg press @ 135 db chest press @ 30 lbs smith machine pullups 500M row circuit 3: stiff legged dead lift @60lbs shoulder press @17.5 lbs DBs bentover row @ 45lbs

thursday 9/1

Barbell complex. 40 lb 4x10 no rest Overhead press Bentover row Squat Stiff legged dead lift Upright row 3x10 chest circuit Bench press (75) Pushups 4x10 Bi & tri with 20 lb barbell Bicep curl skull crushers 2x20 med ball bosu crunches w 12 lbs

an actual post partum workout

Today is 3 weeks post partum and I was feeling pretty awesome suddenly, and (due to a hot water heater breaking at the house...) I had to go to the gym to take a shower. While I was there, I snuck in my very first official workout. I felt awesome! it was the first time back on the weights in 7 weeks (I took the last 4 weeks off during pregnancy).

Here's what I did:

Superset circuit 1:
Bench Press 4x10 (75)
Bentover row 4x10 (40)

Superset circuit 2:
stiff legged dead lift 4x10 (40)
Incline Leg Press 4x10 (90)

Superset circuit 3:
incline bench 4x10 (65)
lat pull (70)

Quick intervals:
3 x 30/30 Kb swings with 25 lbs

I'm going to take it day by day for the next week then really start my plan. I'll be starting with the 21 day kettlebell challenge, mixed with some long walks and yoga. Then I'll hit the weights and sprints for the following 3 weeks.

7/22 Legs

Another tough legs today. Today was heavy weights followed immediately by plyometrics. total sweat fest.

2 supersets:

1x10 Smith machine split squats (each leg) (40 added)

10 jump squats

2 supersets:

1x10 barbell squats

2 supersets:

1x20 walking lunges (ez bar with 30 pounds)

10 burpees

2 supersets

1 leg press (90 pounds)

10 mountain climbers

then the grand finale was one set no rest of each of all of these. followed by 3 mins of planks.

whew!

friday chest/back

Chest:

Incline press 3x15 (bar, 65, 65)

dumbbell press  4x10 (30, 35, 35, 40)

pushups 2x15

Back:

Seated cable pulldown 3x15 (60 lbs each side)

t-bar row 4x10 (25, 30, 35, 35)

back extensions 2x15 (Ouch!)

7/6 weights

Legs today. Ouch!

Leg Press

1x15 warm up no weights

2x10  135, 180

2x8 180, 270

1x15  135

Stiff legged dead lifts

1x15 warm up, bar

2x10 (65, 65)

2x8 (85, 95)

1x15 (65)

Smith machine calf raises

3x15 (125)

friday 6/26 workout. wow.

we changed things up today and did high reps, high weight supersets.

2 sets of Supersets: 

Cable Crossovers  

1x50 (!!!)  

straight into lateral dumbbell raises 1x50 (!!!)

I did 50 pounds on the cables first round, then 10 pound dumbbells on lateral raises

(then we did a second set of this, I lowered weights slightly, 40 pounds and 8 pounds)

then Ball pushups (50), straight into bench dips (50)

then rest 2 mins and 50 more ball pushups and 50 more bench dips.

Man- this was intense. My arms were shaking for about an hour. 

wednesday workout 6/24

Today was hard. we focused on back, and only 2 of us were there so we got little rest, lots of reps and lots of focused attention.

Reverse Grip Lat Pull Down

1x15 warm up (60)

4x10 (80, 80, 90, 90)

t-bar row

4x10 (35, 35, 45, 45)

one armed cable low row

3x15 (60, 60, 60)

bicep curls

3x15 (15, 12.5, 12.5)

bicep cable curls

3x15  (50, 50, 50)