Monday, March 24, 2014

My Week of Workouts #12

Check out last week's workouts here

Monday
Jeez! I needed a rest after 4 days of training in a row. I did an hour of power yoga... and not with a video, either! Remember when I did my first self instructed flow? I love the feeling of not having to rely on a video to get me through a yoga session.

Tuesday
Spring break is long gone for me folks! Got up at 4:45 AM again to hit the gym. BACK DAY!

Starter:
Each 30 secx3
Burpee
YTI
Jumping jacks
Mountain climbers/Down dog abs

Reverse push up (aka assisted pull ups) 3x10

Deadlift:
3x10 @ 105#, 2x8 @110# (plus 3 reps when I asked for a coach to spot me. He said my form looked good!) 

T bar row:
2x12 65#, 2x8-10 70#, 2x4-5 #75, 1x AMRAP #65

Back ext w weight plate 25# 4x12

Single arm row 4x10 20# DB
Cable pull: 4x6-8 55#


Wednesday
I did pretty much the same workout as last week. A variation of some Loving Fit workouts.


20 pass under jump lunges 20# DB
20 no weight jump lunge
40 DB swings 20# 
20 hip thrusts 20#
x3

12 plie hops 20#
12 plie squats 20#
x3

12 squat hops 20#
12 DB squats 40#
x3

8 side lunges ES 20# DB
8 back lunges ES 20# DB
8 step ups ES 20# DB
12 squat hops 20# DB
x3

35 sec 2 way squat hop each leg
35 sec side luge twist each leg
x 7 rounds 

Thursday
Chest and Battle ropes!

20 minute HIIT with battle ropes and tires.

CHEST:

DB chest press: 4x6 25# DBS total 50#

Double arm cable fly 8-10 
8 single arm incline press ES 20# DB
15 incline pushups 
x4

Single arm cable fly 10 ES 5#
x3
Friday
I woke up with a stomach virus so I did some gentle yoga in the morning, and stayed home from school. But by time my mom got home from work around 7pm, I felt alright. Time for LEGS!

I posted some videos of my last squatting session on Facebook and asked for critique from Tara at Sweat Like a Pig. This girl competes in Strongwoman competitions and overall, is just completely awesome. I took her advice and foam rolled beforehand.

10 single leg burpee ES

Back squat 3x10 75#
Zurcher Squat 3x10 80#, 2x10 85#
Back Squat 1x8 80#
Front squat 1x5 45#

SS with 12 jump squats 25# DB

10 BSS ES total 50# DB
10 TRX single leg squat ES
15 feet elevated hip trust 25# DB
x3

10 back lunge ES 25# DB
10 side lunge ES 25# DB
Leg ext dropset, going down the rack max 150#
x2

Dropset down rack leg curl max 90#
x2


Sunday's HIIT

Saturday
Shoulder day!

Warm up with burpees, jumping jacks, down dog abs

DB Press 1x2 25# DBS (total 50#)
Barbell press 4x6 45# 
DB frontal raises x10 (15# DBS)
DB corkscrew press x10 (15#)
AMRAP face pulls 30-40#

x3 rounds

BB behind the back shrugs x10 (40#DBS)
DB should "L" raises (12#DBS)
AMRAP Shoulder pushups
x3 

KB high pulls x10 (30#KB)
DB leaning lateral raises x12 ES (#12)
AMRAP DB bent over reverse flys (#12)
x3 
*10 burpees with bicep curl 15# DBS between each grouping


Sunday

HIIT and YOGA!

Did some more HIIT, and ended with a few sets of DB snatches. Then I did a wonderful 30 minutes of power yoga!

How have YOU worked out this week?

Natalie

6 comments:

Curleedst said...

Oh my! I see you are serious about this thing!!!! Now WHAT is self instructed yoga? Curious minds want to know. :-) Thanks for stopping by this week's #wowlinkup.

Sheila Simmons said...

Looks good except I would put the deadlifts on the lunge day because dead lifts work the lower back, glutes and hamstrings. You are not giving your legs any recovery time.

Sheila Simmons said...
This comment has been removed by the author.
becca said...

OMg I'm exhausted just from reading this way to go girl you are working hard. You inspire.

Natalie Wester said...

Thank you for the feedback ladies!! <3

A self instructed flow... teehee, it's just bad wording on my part. I just mean I guided myself rather than use a DVD or video :)

And Sheila, I try to incooperate "big lifts" (squat, deadlift, pushpress) into my workouts each week and don't want to do two on the same day. That's why I chose to do DL on back day. I usually feel fine for my next leg session... hmm. Do you think it could hinder my progress?

Sheila Simmons said...

I think of deadlifts as more of a leg workout than a back exercise. Yes, it works the lower back but not so much the traditional back like lats, traps and Rhomboids. I would change it up and one week do squats and deadlifts and the next week do squats, pushpress the next week. Sorry for the slow response.

VGN