As you guys know from Monday's post, I recently started Jonnie Candito's 6 Week Strength Program. So basically I am following his workouts and adding in some cardio, yoga, and bodyweight training on days that I am not scheduled to lift.
Monday
Squat warmup, then 4x6 85#
Deadlift (forgot warmup) 2x6 115#
Optional movements:
Back lunge to kickback 30# 12 ESx3
Regular, Narrow, Wide (each 1x) x 8 Leg press 300#
Leg ext 115# 3x10
My legs have grown so much.
Tuesday
Chest Press 30#,40#,45#,45#, 10,10,8,6
Single arm DB row 20#20#25#30#, 10,10,8,6
DB shoulder press (these were tough!!) 20# DBS: 10-11,9,7-8,6-8
TRX pull ups: 12,12,10,8
T bar row 75#: 8 repsx3
Lateral fly 15# DB 8 repsx3
Ended with 10 minutes battle ropes
Wednesday
A circuit from Loving Fit:
2 way squat jump ES
side lunge ES
35 secondsx25
10 side lunges ES x3 20#
15 squats 20# x3
DB swings 20# 2x15
Single leg squats (holding on to wall): 2x10 ES
20 each buttkickback, side raise, circles ES
Walking lunges
Ab work
Thursday
Chest Press 30#,40#,45#,45#, 10,10,8,6
Single arm DB row 20#20#25#30#, 10,10,8,6
DB shoulder press (these were tough!!) 20# DBS: 10-11,9,7-8,6-8
TRX pull ups: 12,12,10,8
T bar row: 1x10 75#, 2x8 77.5#
Chest fly single arm: 3x8 ES 10#
Ended with treadmill sprints and double unders.
Friday
Squat warmup, then 4x6 85#
Deadlift (forgot warmup) 2x6 115#
Optional movements:
Bulgarian lunges 3x10 ES 50# total
back ext 10# 3x10
Leg ext: 3x8-10, 115#,120,120
Saturday
Chest Press 30#,40#,45#,45#, 10,10,8,6
Single arm DB row 20#20#25#30#, 10,10,8,6
DB shoulder press 2x12 15# DBS, 10,8 20# DBS
smith bar pull ups: 12,12,10,8
leaning shoulder raise: 3x10 ES 15#
Chest fly single arm: 3x8 ES 10#
Ended with treadmill sprints and double unders.
Sunday
Today was a bit of a rest day, I did 20 minutes of yoga and went on a 20-25 minute walk. I also had rehearsals (Im in a musical!) that involved some light dancing.
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