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Horizontal Push/Pull
i am doing a modified BGB workout...4 day split with cardio on 2 off days and total rest on one day! i will be lifting at home as usual, so everything will be modified to work for me! here's what i did today...keep in mind i havent lifted in like...ohhhh...FOREVER....so i am starting light and working my way back up to the really heavy stuff like i LOVEEEEEEE..... Bent over BB rows: 5x5 the first set i only had 65lbs on...it was too easy so i increased up to 85lbs for the other 4 sets of 5....85 felt awesome! DB Rows: 3x8 all 3 sets i used 38lbs on the dumbbell...alternated arms obviously! these started out feeling pretty easy but by the 3rd set my back was burning baby!!!!! whohoooo!!! Flat barbell bench press: 5x5 i used 85lbs for all 5 sets of 5...it was slightly challenging by the 4th set but i know i will be increasing this pretty quickly! wont be long ill be back up to 145!!! db flyes: 3x8 15lb dumbbells in each hand...sounds light but with flyes i try to be really careful with my weight. dont wanna go too heavy and hurt myself! overall it was a GREAT FREAKIN FIRST WORKOUT! im so proud of myself and i feel fantastic! |
i just finished my quad dominant workout! whohoooooo!!!
here's what i did: Squats: 5x5 keep in mind i am limited to what i can clean and press since i am working out in the kitchen...haha....and this is just my second lifting session in like foreverrrrr...so my weights are lighter than they used to be FOR NOW... so anyway i did all 5 sets of 5 squats with 65lbs on the barbell! by the second set my quads were crying like babies!!! hahah but i toughed it out and did all 5 sets with great form! leg extentions: 3x8 the first set of 8 was 60lbs but i felt it was a bit too easy...i added 5 more for the other 2 sets of 8 and was very pleased at the burn! SLDL: 2x20 i used 65lbs on both sets of 20...holy momma these had my hammies SCREAMING! bb curls: 5x5 40lbs was a bit too easy but i used it on all 5 sets of 5....felt nice but i will increase by 5lbs next time. drag curls: 3x8 25lbs for all 3 sets of 8...these are killer!!! all in all i am extremely pleased with this workout! WOOT! bring on the DOMS baby! |
whohoooo the workout is DONE!!!
today was Verticle Push/Pull... unfortunately i dont own a lat machine so i am unable to do any kind of lat work on machine. im just modifying and doing the best i can with what i have! first were BB pulldowns: 5x5 i wasnt sure how to heavy to go with these so i went light...they were surprisingly challenging with only 30lbs on the barbell so i stuck with that for all 5 sets. DB pullovers: 3x8 i know these are fairly similar to the bb pullovers but like i said i am lacking a machine so im just winging it until i have another option! anyhooo i used 43lb db the first set of 8 and WOW! i could feel these BIGTIME!!! i lowered the weight to 38lb db for the last 2 sets of 8 and i feel like i got a KILLER workout in my back!! Military Presses: 5x5 started light with 55lbs on the barbell but it was too easy....i upped the weight on the next set to 70lbs and rocked it!!! man that felt great! i used the 70lbs for the third set as well but felt like i needed to lower the weight a tad for the last two sets so i used 65lbs for those. AMAZING BURN! my heart was pumping out of my chest! Whohoooooo! i am always conscious of my shoulders ever since hurting my RC cuff back a few years ago so i like to throw in a few "prehab" exercises after my heavy shoulders... cuban press: 2x8 started with 35lbs for the first set but it was a little bit too heavy for a prehab set. these dont need to be heavy at ALL...so i lowered to 30lbs, which felt so much easier but i still got a good burn going too! rear delt raises: 2 drop sets of 10 and 5 with 5lbs and 7 lbs\ these went perfectly! yay!! whohoooo just one more workout and i will have successfully completed my first full week of lifting without somehow sabotaging myself and woosing out! WOOT! |
Fan-tab-u-lous!!!! :)
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wow...awesome work hun!!! WTG!! You are smokin'...geez I have to get my sch#t together soon!!
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hi stranger...remember me? Hope you're doing well!
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