(Source: motivationforfitness)
Thursday 03/08/12 Workout
- Barbell Squat:
- 45 lb x 8 reps
- 65 lb x 5 reps
- 75 lb x 3 reps
- 85 lb x 2 reps
- 105 lb x 5 reps
- 105 lb x 5 reps
- 105 lb x 5 reps
- Barbell Bench Press:
- 45 lb x 8 reps
- 50 lb x 5 reps
- 55 lb x 3 reps
- 60 lb x 2 reps
- 65 lb x 5 reps
- 65 lb x 5 reps
- 65 lb x 5 reps
- Barbell Deadlift:
- 95 lb x 5 reps
- 115 lb x 3 reps
- 135 lb x 2 reps
- 150 lb x 5 reps
Monday 03/05/12 Workout
- Barbell Squat:
- 45 lb x 8 reps
- 65 lb x 5 reps
- 75 lb x 3 reps
- 85 lb x 2 reps
- 100 lb x 5 reps
- 100 lb x 5 reps
- 100 lb x 5 reps
- dropped weight farther, seems like a good starting point
- Standing Barbell Shoulder Press:
- 33 lb x 8 reps
- 38 lb x 5 reps
- 43 lb x 3 reps
- 48 lb x 2 reps
- 50.5 lb x 5 reps
- 50.5 lb x 5 reps
- 50.5 lb x 5 reps
- Power Clean:
- 48 lb x 5 reps
- 53 lb x 3 reps
- 58 lb x 2 reps
- 63 lb x 3 reps
- 68 lb x 3 reps
- 68 lb x 3 reps
- 68 lb x 3 reps
- 68 lb x 3 reps
- 68 lb x 3 reps
- Snatch:
- 33 lb x 3 reps
- 33 lb x 3 reps
- 33 lb x 3 reps
- 33 lb x 3 reps
- 33 lb x 3 reps
- 33 lb x 3 reps
- 33 lb x 3 reps
- more form work
Weekly Goals: 02/27/12 - 03/04/12
- Lift twice this week! I would make this three times, but I am going out of town Thursday-Saturday night. I may consider lifting on Sunday instead of Monday though.
- Even though I dropped down all the weight on my working sets because of sickness, I still want to progress from where I dropped it down to. I’m going to attempt to add some weight every session if possible so I can get back to where I left off as quickly as I can.
- Take my supplements every day (newest supplement - Calcium)
- Stretch daily!
- Foam roll at least 3 x week
- Enjoy myself out in Texas at TTU
But I don't want to get bulky!
Ladies, if you have any doubts at all about lifting HEAVY weights (anything under a 45 pound barbell does not count under this umbrella term), please read this article! This will be one among many I plan on linking this upcoming week.
Saturday 02/25/12 Workout
So, I haven’t lifted in 2 weeks because of strep throat and mono. I had some major strength losses, more so than anticipated. I’m hoping to bounce back to normal and then some this March. So fucking glad to be back in the gym though. I’m going to drop the weights a little more the next time.
- Barbell Squat:
- 45 lb x 10 reps
- 65 lb x 8 reps
- 75 lb x 5 reps
- 95 lb x 3 reps
- 105 lb x 5 reps
- 105 lb x 3 reps
- 105 lb x 4 reps
- ~20 lbs loss
- Barbell Bench Press:
- 45 lb x 10 reps
- 55 lb x 6 reps
- 65 lb x 3 reps
- 70 lb x 3 reps
- 70 lb x 3 reps
- 70 lb x 4 reps
- ~5 lbs loss
- Barbell Deadlift:
- 95 lb x 6 reps
- 115 lb x 3 reps
- 135 lb x 2 reps
- 165 lb x 2 reps
- ~15 lbs loss
