My Workouts – Week 3

I have worked so hard this week and have been consistently increasing weight. I was not feeling well at the beginning of the week which caused me to take longer breaks and prolong my workouts. I still completed each workout and kept doing as many repetitions as I could. I increased weight in most exercises, most notably my bench press and hip thrust. I was able to hit a personal record of 3 sets of 100lbs for 3 reps for bench press. I was able to go from being able to lift 105lb for hip thrusts to 115lb.

This week also made me realize how much stronger I am than I thought. Although I am happy I was able to increase weight, I realized that I probably could have been doing this weight for a while now. Without tracking my workouts, I just continued to do the same weight over and over again because I knew I was able to do it. I did not push myself like I am now. Tracking my workouts has allowed me to see my progress and has pushed me to be stronger than the week before.

Overall, this has been a big week for me and one that has made me very proud of myself.

Monday

• RDL’s 4 sets of 12 at 75lbs
• Hip thrusts 4 sets of 10 at 105lbs 
• Bulgarian split squats 3 sets of 10 15lbs each 
• Seated leg curl (40lb) 4 sets 8 
• Leg extension (60lb) 4 sets of 10  
• Calve press (270lb) 4 sets of 12 
• Leg press (212lb) 4 sets of 10

Tuesday 

• Cable flys (12.5lb) 4 sets of 10
• Cable one arm lat raise (10lb) 4 sets of 10
• Tricep extension (45lb) 3 sets of 12
• Face pull (60lb) 4 sets of 10
• Bench press (85lb) 5 sets of 5 
• Tricep dips (30lb decrease) 3 sets of 10
• Machine fly (72lb) 3 sets of 12 
• Machine shoulder press (40lb) 3 sets of 10
• Skull crushers (30lb) 3 sets of 10
• Barbell high pull (43lb) 3 sets of 10

Wednesday 

• Lat pull down (57.5lb) 4 sets of 10
• Straight arm bent over pull down (70lb) 4 sets of 8
• Cable bicep curls (30lb) 4 sets of 12 
• Half-kneeling cable vertical row (50lb) 4 sets of 10
• Cable row (50lb) 4 sets of 10
• Assisted pull ups (37.5lb decrease) 5 sets of 5 
• Assisted chin ups (37.5lb decrease) 4 sets of 8 
• Hammer curls (15lb) 3 sets of 10

Thursday

• Rest Day

Friday 

• Rest Day 

Saturday 

• Bench press: 95lb for 3 reps, 95lb for 5 reps, 3 sets of 100lb for 3 reps
• Cable one arm lat raise (10lb) 4 sets of 10
• Tricep extension (50lb) 4 sets of 10
• Machine fly (72lb) 4 sets of 10
• Overhead cable extension (45lb) 3 sets of 12
• Face pulls (57.5lb) 4 sets of 10
• Chest press (50lb) 4 sets of 10
• Shoulder press (45lb) 3 sets of 12 
• Tricep press (80lb) 4 sets of 10

Sunday 

• Hip thrusts (115lb) 4 sets of 10
• Reverse lunges (20lb dumbbells) 4 sets of 8
• Split squats (20lb dumbbells) 4 sets of 8
• Elevated squats (45lb dumbbell) 3 sets of 10
• Leg curl (40lb) 4 sets of 10
• Leg extension (70lb) 4 sets of 10
• RDL’s (85lb) 3 sets of 10
• Leg press (212lb) 4 sets of 10 
• Calves (290lb) 4 sets of 12 
• Sumo squats (40lb) 3 sets of 8