My Week Of Workouts #22

Check out last weeks workouts here.

Monday
Back squats 85# MR10 (I completed all 10)
5x3 85#
Deadlift variation (I chose snatch grip. OMG so not doing these again.) 3x8 105#

Optional work:
Back lunge to kick back 3x12 ES 30#
Single leg DL 3x10 ES 30#

Walking lunges with 30# total

Leg curl 3x10 50#

Tuesday

Bench press: 45#x10,8 55x8
db row: 20#x10 25#x8,8
Standing DB overhead press: 15#DBSx10, 20#DBSx8,6
Assisted pull ups (I used a chair): 10,8,6

Single arm chest flies ES: 3x10 10# SS with 10 incline pushups
Tbar row: 1x10 75#, 3x8 80#

Ended with ab work



Wednesday
2 way jump squat 35 sec
side lunge 35 sec
x28 total rounds
(as found on Loving Fit)

3 rounds
10 side lung 20# ES
10 jump lunge 20#

2 rounds:
10 single leg assisted squat ES
10 jump hops

1 round:
10 BSL ES 20#
10 Step ups ES

Thursday
CAN I JUST TAKE A MOMENT TO SAY THAT I CAN NOT WALK. WOW.

Squat:
MR 90# (11 reps)
10x3 80#

Deadlift: (after having problems with snatch grip, I tried pause deadlifts.)
3x8 85#

Front squat:
1x5 45# 3x3 65#

BSL 50# TOTAL 3x10 ES

Friday

30 minutes of yoga in the AM

Bench press: 45#x10,8 55x8
db row: 20#x10 25#x8,8
Standing DB overhead press: 15#DBSx10, 20#DBSx8,6
Pull downs: 10,8,6 50#

Single arm chest flies ES: 3x10 (high, mid, low) 10#/10#/5#
Tbar row: 1x12 70#, 1x10 85# 2x8 90#?
Saturday
I met up with my friend John this morning and he put me through hell.

Let me tell you a bit about John... besides the fact he's totally sweet and awesome, he is a great trainer! He actually came to me a little over a year ago wanting to gain muscle, so I guess we kind of help each other out training wise !



At the football field:

1 Suicide
Spiderman crawl down
Monkey crawl back
Burpees ALL THE WAY DOWN THE FIELD

Sunday
I don't know why I love to torture myself. Lol! I met up with John and another friend again, for another suicide, monkey crawls and spider crawls. This time we also did bear crawls and high knees.

Bench press: 45#x10,8 55x8
db row: 20#x10 25#x8,8
Standing DB overhead press: 15#DBSx10, 20#DBSx8,6
Pull downs: 10,8,6 50#

What did you do to work out?

Natalie