This weeks workouts will be the last ones I will post in regards to my free inquiry project. I have loved tracking my workouts and seeing how much progress I have made over the last ten weeks. I am so proud of how far I have come and I am very excited to continue progressing.

This week, for my leg day in particular, I decided to use lighter weight for hip thrusts, squats, and RDL’s and really focus on the movement itself instead of being able to lift heavy. It was also the first time I have done squats in a while, so I decided to lift 95lbs which is a weight I know I am capable of squatting. I did each repetition until failure and got a great quad workout from it. I have also started doing bicep curls with 20lb weights. With some exercises, like bicep curls, I really want to push myself to lift as much as possible. Some days I will focus simply on my form and the movement, but most of the time I like to lift as much as I can. I get so much satisfaction and confidence from it. In addition, I benched 120lb for one rep, a knew personal record. It was great to end my free inquiry project on that note. I cannot wait until I can bench 135lbs (45lb on either side of the bar). That will be a huge day for me and one I am very much looking forward to.

In conclusion, I am going to continue tracking my workouts. Tracking my workouts has been hugely beneficial for me. It has been very motivating and encouraging. I think in order to continue progressing in fitness, it is essential that I keep track of each workout and the amount I lift.

Monday 

  • Lat pull down (70lb) 3 sets of 10
  • Assisted pull up (17.5lb decrease) 5 sets of 4
  • Assisted chin up (10lb decrease) 5 sets of 5
  • Bent over rows (85lb) 3 sets of 10
  • Face pulls (84lb) 3 sets of 10 superset Delt flys (84lb) 3 sets of 8
  • Barbell bicep curls (32lb) 3 sets of 12

Tuesday (lighter weight, more reps or holds)

  • Hip Thrust (135lb) 4 sets of 10 + 5 pulses 
  • Squats (95lb) 5 sets to failure 
  • RDL’s (65lb) 4 sets of 15 
  • Leg extensions (80lb) 4 sets of 8
  • Leg curl (60lb) 3 sets of 10
  • Single leg press (100lb) 3 sets of 10
  • Calf raises (96lb) 3 sets of 12

Wednesday 

  • Bench press (115lb 1 set of 2) (120lb for 1)
  • Shoulder press (25lb x 2) 4 sets of 10
  • Tricep extension (65lb) 3 sets of 10
  • Cable one arm lat raise (10lb) 3 sets of 10
  • Machine cable fly (96lb) 3 sets of 8
  • Overhead tricep extension (65lb) 3 sets of 10
  • Standing barbell press (45lb) 4 sets of 8 
  • Chest press (108lb) 3 sets of 10
  • EZ upright row (43lb) 3 sets of 10 

Thursday 

  • Rest day

Friday 

  • Half-kneeling cable pull downs (77.5lb) 1 sets of 8, (70lb) 3 sets of 8 
  • Cable row (90lb) 3 sets of 10
  • Assisted pull up (17.5lb decrease) 5 sets of 4
  • Machine delt flys (84lb) 3 sets of 10
  • Straight arm bent over pull down (60lb different machine) 3 sets of 10
  • Bent over rows (85lb) 3 sets of 10
  • Bicep curls (20lb x 2) 3 sets of 10

Saturday 

  • Rest day 

Sunday 

  • Rest day