Bench Press, Strict DB Laterals, and 1-Arm Tricep Cable Kickbacks
Floor DB Chest Flys, DB Skull Crushers, and Push Presses
Slingshot Push-Ups, Kneeling Tricep Extensions, and Seated Alternating DB Front Raises
Prone Incline Rear Delt Flys, Barbell Upright Rows, and Seated Face Pulls
Heck yeah! Everything felt great today!! Even though my wimpy bench press was with only 85#, my 4 sets of 10 felt super easy! I didn’t bump weight because I’m being careful not to reinjure an old shoulder injury.
I knocked out 4 Tri-Sets today! A tri-set is when I combine 3 exercises to make a set. When I train upper body, I like to pick a chest exercise, a shoulder exercise, and a tricep exercise to make a set. I’ve bumped my weight and reduced my number of reps. So I’m now training sets of 10-12 with heavier weight. This is a change from a higher rep range of 3 sets of 15-20 or more. I’m now dipping my toes into muscle building. Yeah buddy!
Wide-Grip Pulldowns, DB Rows in Roman Chair, and Banded Oblique Front Presses
Standing Lat Pullodwns, 1-Arm Seated Rows, and Kneeling KB Windmills
4 sets of 10 with 185#
Seated KB Bicep Curls and Reverse Hyperextensions
Perfect humid day for a back attack workout! My first two sets were Tri-Sets where I combined 2 back exercises and 1 core exercise to complete a set. I’ve bumped my weight so I’m now only completing 4 sets of 10-12 reps. After a few 4×10-12 back sessions, I’ll bump the weight and shoot for sets of 8-10.
I REALLY enjoyed the core work. It really hit the obliques in a good way. I’ve had been having SI joint issues on my right side which has affected my right hip, abductor, and oblique area, so giving it some special attention is just what it needed!
DB Floor Chest Press, DB Shoulder Press, DB Tricep Kickback & Cable Crunches on BOSU
Chest Flys on BOSU, Front to Lateral DB Raise, Diamond Push-Ups & Kneeling Cable Ab Crunches
Close-Grip Bench Press, Cable Face Pulls, Toe Touches
12 reps of Front Raise, Front Press, Bus Drivers per side, Military Press & Upright Row
THIS was a really fun workout!!!!
I group 4 exercises for the first 2 sets and called them “POWER-set’s”. I picked one chest exercise, one shoulder exercise, 1 tricep exercise and 1 core exercise. I kept a higher rep range, about 15-25 for each exercise, and did 4 sets of them.
Tri-set 3 was only 3 exercises. I picked Close-Grip Bench press to work both the chest and triceps then selected 1 shoulder exercise and 1 core exercise.
I then wrapped it up with a shoulder finisher, this was killer! Just one set! Burn em’ out!!!
I rocked Guns n’ Roses’ Use your Illusion 2 album today….then Appetite.
My favorite body area to train is my back, I LOVE back day…
I typically stick to a 12-15 rep range for back day training. In a few more weeks, I’ll lower the rep range and bump the weight to really build strength. Right now I’m just conditioning with some strength work. I’ve been managing SI joint issues and possibly developing arthritis in the lumber region. Since getting back to training after the Spring semester, I’ve really been focusing on stretching in yoga, using hot/cold therapy, using my TENS unit as needed, seeing a chiro, strength training, and I bought a new bed that I am soooo excited for! It’ll arrive end of May =)
Today was a great day for SWEATING it out in the gym because it was rainy, humid, and very sticky = perfect sweat sesh!!! I love it!
1-Arm Push Press, Rotating 1-Arm Incline Chest Press, Side Plank Hip Drops on BOSU
Bent-Over Rear Delt Fly, Landmine Shoulder Press, Landmine Bus Drivers
This was a really fun training sesh! I wanted to group 1 chest exercise with 1 shoulder exercise and 1 core exercise to create tri-sets. This way, I get lots of work in during a shorter period of time.
I focused on higher rep ranges (15-20) and 3 sets of everything. Rest times were minimal in between the exercises and longer in between sets (really just enough time to break it down and set up for the next superset).
It was super humid today so I got a really great sweat session too. I have fans but don’t turn them on because I really like training in the heat and sweat it out!
I’ve been dealing with a funky left shoulder for months and I really think it’s a combination of sleeping on my side and lack of training during the Spring semester. I can already tell training and doing yoga is really helping because it’s feeling already. I think it’s just been jarred up and needs to be worked out =)
Hope you get some exercise ideas from today’s upper body workout!
Reverse SS Bar Front Squats on Wedge (Quad Focus) & KB Sumo Deadlifts
Belt Squats and Trap Bar Deadlifts
Landmine Hack Squats (Quad focus) and Trap Bar Stiff-Leg Deadlifts
Oweee, this one burned in all the right spots! Got me sweating tons too!
Today, I paired 2 exercises to create supersets. I like supersets to knock out lots of work in a short amount of time. I kept it in the higher rep ranges, 15-20 to get a good burn and to bump my heart rate for some cardio work. Minimal rests in between exercises with a longer rest in between supersets (really just enough time to break it down and set up for the next one). I knocked out 3 sets of each.
THEN I finished legs, back, and cardio with 3 different tire flip variations. I hadn’t flipped this tire in sooooo long…I don’t know what came over me thinking this was a good idea! LOL! I did it though and super happy I did, it kicked my ass but it was fun =)
THEN I did a tri-set of some core work to wrap things up. 3 exercises, 15 -25 reps for 3 sets….done and done!
My body has been feeling better day by day but my energy today was on fire once I got started (thank you carbs)!!!
I followed this up with my favorite smoothie of sliced beets, carrots, banana, frozen blueberries, mint, whey vanilla protein powder, and unsweetened vanilla almond milk.
Later this evening, I’ll be jumping into a live yoga class on Patreon so I’ll get some recovery work from today’s sesh =)
Glute Cable Kickbacks, Adductor Plank, Hanging Leg Raise
I’ve been training for a few weeks now, after a 3mth break away from the gym, and my body is already responding nicely. What I mean by that is I’m feeling recovered within a just a few days, range of motion feels more fluid, and strength is building back up. This doesn’t just come from practice, I’m also making sure I’m listening to hunger and satiety cues (I’m definitely feeling more hungry!), staying hydrated, sleeping 7-8hrs every night, managing stress with yoga and mediation, and incorporating all of my recovery tools such as icing as needed, using my TENS unit as needed, stretching, foam rolling, getting a massage monthly, and visiting my chiro as needed.
Lacking in any of these areas may be the culprit for the reason you may not be feeling like your body is recovering or if you are experiencing injuries.
Take care, this is the only body you get. Treat it with well and with love.
Ahhh! The spring semester is officially over 🙌🏼 and I’m so ready to get back to working out again now that I’ve got some extra time on my hands!
I actually started doing yoga about a week ago to work on my flexibility and now have extra time for strength training 💪🏼 YESSSS!
I trained legs after yoga this morning and let me tell ya, I was feeling alllll the good vibes post workout and just wanted to share some thoughts that I was having about that first workout after taking some (or a lot) of time away from the gym.
I might’ve rambled a little at first, haha, but ultimately what I wanted to share is a reminder of that amazing feeling you get after a really good workout. You know what I’m talking about…that feeling of happiness, clarity, and accomplishment! When you’re ready to get back at it, remember that feeling and chase after it!
Now go get you some!!!
**Please comment! I’d love to hear from you guys!**
Today I trained with my new Safety Squat Yoke Bar that I got from EliteFTS. This bar is extremely beneficial for those who have shoulder issues and lack the mobility of extending their shoulders under a normal squat bar. It is also a great bar to be able to squat heavier than normal, overloading. Incorporating overloading sets will assist in boosting your squat PR or getting through plateaus.
Unracking this bar is very different from a squat bar. Do make sure you are upright with the handles lifted point forward as you unrack. Otherwise you’ll be unracking with your back and not your legs. This bar really forces you to keep an upright torso and turns your abs on. They were on fire after each set!
I really like this bar and I’m looking forward to getting heavier when I’ve gotten the hang of using this bar once again =)