My Workouts – Week 5

This week I was able to lift heavy weight. I was able to hip thrust 155 pounds and 105 pounds for bench press. I am so proud of myself and I am seeing great progress. I am happy that I have been able to stay disciplined and motivated to get to the gym multiple times a week. Next week I am going home for reading break and will be taking a short break from the gym. I am hoping this does not impact the amount I am able to lift, but I am planning on doing research on the benefits of taking breaks from the gym and debunking myths about rest days.

Monday

• Hip thrusts (145lb) 4 sets of 8
• RDL’s (95lb) 4 sets of 8
• Bulgarian splits squats (22.5lb x 2) 4 sets of 8 
• Leg curl (55lb) 4 sets of 8
• Leg extension (70lb) 4 sets of 10 

Tuesday 

• Rest day 

Wednesday 

• Dumbbell bench (35lb x 2) 4 sets of 8
• Shoulder press (25lb x 2) 4 sets of 8 
• Incline bench (25 x 2) 3 sets of 12 
• Tricep extension (57.5lb) superset overhead cable extension (50lb) 4 sets of 8 
• Face pulls (65lb) 4 sets of 10 
• Machine flys (84lb) 3 sets of 10
• Tricep dips (17.5lb decrease) 4 sets of 8 
• Lat raises (12lb x 2) 4 sets of 10

Thursday

• Lat pull downs (70lb) 4 sets of 8
• Cable row (90lb) 4 sets of 8 
• Lat fly machine (72lb) 4 sets of 8 
• Straight arm bent over pull down (77.5lb) 4 sets of 8 
• Half-kneeling cable vertical row (70lb) 3 sets of 8

Friday 

• Hip thrusts (155lb) 3 sets of 8 
• RDL’s  (40lb x 2) 3 sets of 10
• Bulgarian splits squats (25lb x 2) 3 sets of 8 
• Leg curl (55lb) 3 sets of 10
• Leg extension (75lb) 3 sets of 10 

Saturday

• Bench press (105lb) 5 sets of 3
• Shoulder press (30lb x 2) 3 sets of 8
• Incline bench (30lb) 3 sets of 8
• Tricep extension (57.5lb) superset overhead cable extension (50lb) 3 sets of 10
• Machine flys (84lb) 3 sets of 10
• Face pulls (70lb) 3 sets of 10
• Skull crushers (35lb) 3 sets of 10
• Front raises (25lb weight) superset lat raises (12lb x 2) 3 sets of 8 

Below is a video of my last set when benching 105 pounds!