Hitting the Weights
It’s been a while since I’ve posted and given an update on the progress of my crazy idea. A lot has happened since the last post, crazy wildfires here in Colorado Springs, the busy-ness of summer, life. Today I wanted to give you a glimpse at how my workouts have changed the last few weeks. The biggest part of that change is hitting the weights a little harder. Here’s a rundown of what the past few workouts at Ed’s Gym have looked like for me.
Each day starts with a warm-up period and this is the warm-up I’ve been using lately.
Warm Up
- 5-10 Minutes of Self Myofascial Release
- Band Pull-Aparts x 25/25
- Mountain Climber Lunge with Twist x 5/5
- Shoulder Slides x 12
- Knee Pulls x 10/10
- Squat x 10
- Hip Thrust w/ Reach x 6/6
- High Kicks x 10/10
- Dislocates x 10
Friday – 6/29
Deadlifts – Starting with warm-up lifts and working to max lift
- 95 lb x 6
- 135 lb x 5
- 165 lb x 4
- 195 lb x 3
- 215 lb x 2
- 235 lb x 1
- 255 lb x 1
- 275 lb x 1
Monday – 7/2
Bench Press – Starting with warm-up lifts and working to max lift
- 45 lb x 6
- 75 lb x 6
- 105 lb x 6
- 135 lb x 4
- 165 lb x 1
Ts, Is, Ys, Ws
- 3×4,4,4
Front Plate Raises
- 15 lb 2×10
- 25 lb 1×10
Double Bent over Rows
- 3×12 – 26 lbs both arms
Shrugs
- 3×20 – 44 lbs both arms
Tuesday – 7/3
Box Jumps
- 8×3 26 inch
Overhead Walking Lunges
- 3×10/10 25 lbs
Banded Good Mornings
- 4×8 with thick band
Thursday – 7/5
Floor Press with Kettle Bells
- 4.15 26 lbs both hands
Inverted Rows with Fat Gripz
- 4×10
Ts, Is, Ys, Ws
- 4×3/3/3
Front Plate Raises
- 3/12 25 lb
Shrugs
- 4×10 53 lb each
Curls with Kettle Bell on Rope
- 3×10 35 lb
Triceps Band Pulls
- 3×15
Friday – 7/6
Squats - Starting with warm-up lifts and working to max lift
- 115 lb – 6
- 135 lb – 5
- 155 lb – 5
- 175 lb – 3
- 190 lb – 3
- 205 lb – 1
- 225 lb – 1
- 235 lb – 1
This week I hit the six month mark of this crazy idea. Later this week I’ll be posting new numbers as well as before and after pics. What are your workouts looking like these days?
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