It felt great to get back to the gym and back to my routine after taking a week off. I felt a little weak at the start of the week but towards the end I was starting to feel back to normal and back to where I was before the break. I planned on going to the gym on Sunday but homework started to pile up, I did not sleep as much as I wanted to this weekend, and ultimately I decided that my body needed a break that day. It is always hard for me to come to that conclusion. I want to go to the gym and I want to continue working hard but I know that I need a break and that a break will actually make me stronger. It is a tough reminder but I have being doing my best to accept it and not push myself too hard.
I am happy with the amount I lifted this week. I finally did unassisted tricep dips and I am also so close to hip thrusting 200 pounds! I plan on doing so in the next two weeks.
Monday
- Hip thrusts (165lb) 3 sets of 8, 1 set to failure
- RDL’s (40lb x 2) 3 sets of 10
- Bulgarian splits squats (25lb x 2) 3 sets of 8
- Leg press (212lb) 3 sets of 8, 1 set to failure
- Leg curl (60lb) 2 sets of 8, 1 set to failure
- Leg extension (75lb) 2 sets of 10, 1 set to failure
Tuesday
- Dumbbell bench press (35lb x 2) 3 sets of 10
- Dumbbell shoulder press (30lb x 2) 2 sets of 8, 1 set until failure
- Incline bench (30lb) 2 sets of 8, 1 set to failure
- Tricep extension (60lb) 3 sets of 12
- Face pulls (72lb) 2 sets of 12, 1 set until failure
- Machine flys (84lb) 3 sets of 10
- Overhead tricep extension (57.5lb) 3 sets of 12
- Tricep dips (10lb decrease) 2 sets of 8, 1 set to failure
- Front raises (25lb weight) superset lat raises (12lb x 2) 3 sets of 10
Wednesday
- Lat pull down (70lb) 3 sets of 10
- Half-kneeling cable pull downs (70lb) 3 sets of 8, 1 set to failure
- Assisted chin up (17.5lb decrease) 4 sets of 5, 1 set to failure
- Assisted pull up (25lb decrease) 4 sets of 3, 1 set to failure
- One arm bent over dumbbell rows (30lb) 3 sets of 10
- Bicep curls (15lb x 2) 2 sets of 10, 1 set to failure
- Hammer curls (15lb x 2) 2 sets of 10, 1 set to failure
Thursday
- Hip thrusts (175lb) 3 sets of 8, 1 set to failure
- RDL’s (40lb x 2) 2 sets of 8, 1 set to failure
- Bulgarian split squats (20lb x 2) 2 sets of 10, 1 set to failure
- Single leg press (130lb) 2 sets of 10, 1 set to failure
- Machine glute kickbacks (40lb) 3 sets of 10
- Leg extension (80lb) 2 sets of 10, 1 to failure
Friday
- Rest day
Saturday
- Dumbbell bench (35lb x 2) 3 sets of 10
- Shoulder press (30lb x 2) 3 sets of 10
- Cable flys (25lb) 3 sets of 12
- Overhead cable extension (50lb) 3 sets of 12
- Cable one arm lat raise (10lb) 3 sets of 8
- Tricep extension (57.5lb) 3 sets of 10
- Chest press (84lb) 3 sets of 10
- Tricep dips (unassisted) 3 sets of 5
- Front raises (25lb plate) 3 sets of 12
Sunday
- Rest day
Pictured below is a one arm dumbbell bent over row.
