Women who Lift Weights (and do so many other things)

nicolemaurerdvm

deload week (4/7/24 to 4/13/24, same exercises as always, same reps and sets with just lighter weight)

4/14/24/ to 4/20/24
Didn’t make any physical work outs this week … so coming off a deload week went into a week with no physical workouts … not ideal. Work and home balance this week was rough. It’s spring time and the yard needed a lot of tender love and care for winter clean up and priming for the season so countless hours were spent doing that this week which was enough for me honestly.

Wednesday 4/24/24 Leg Day
Adjusting to gain more glutes. My hamstrings and quads have gotten very decent but unfortunately have taken over my gluteal region so adjusting moving forward -
Warm up
Back Squats 135lbs x 20 reps x 1, 155lbs x 12 reps x 1, 175lbs x 8 reps x 1 set
Split Squats - 35lbs DBs x 8 x 1, 40lbs DBs x 8 x 2
Walking Lunges - 35lbs DBs x 8 x 1, 40lbs DBs x 8 x 2
Step Ups - 35lbs DBs x 8 x 1, 40lbs DBs x 8 x 2
Hamstring curls - 42.5lbs x 8 x 3
Nordic curls BW x 5 x 4
Suitcase carry 50lbs x 1 min x 4
Cool down

Thursday 4/25/24 Bis, tris
Close Grip Tricep Press 3 sets X 30lbs Dbs X 12 reps
Alternating Bicep Curl 3 sets X 12 reps 20lbs Dbs, 1 set of 5 reps of 25lbs to finish
Diamond Dumb Bell Close Grip Push Ups 3 sets X 17 reps
Isometric Zottman Curls 3 sets X 8 reps 20lbs DBs
Lying Cross Body Tricep Extension to Reverse Chest Press 3 sets X 12 reps, 15lbs Dbs to 30lbs Dbs x 2 sets, 20lbs x 1 set
Wide DB curls to Narrow DB curls 3 sets X 10 reps 20lbs SBs
Nordic curls BW 6 x 4
Suitcase carrries 50lbs x 1 min x 4
Gluteal extensions x 4 sets x 8 reps with a hold for each
Cool Down

Friday 4/26/24 Chest/Back
Warm Up
Incline Chest Fly – 30lbs DBs x 8 x 3
Chest Press – 40lbs Dbs X 8 x 1 set, 50lbs DBs x 8 x 2 sets
Nordic Curls x 6 reps x 4
Mix Grip Marches 1 min x 4 (with 25lbs and 50lbs)
Banded glute pull throughs x 15 reps x 3 sets
Seated rows 45lbs x 8 x 3
Bent over rows 45lbs x 8 x 3
Pull ups assisted 10 x 3
Gluteal extensions x 10 reps x 4 sets with a hold for each rep
Cool down

Hiked Friday through Sunday this weekend, which counted as my cardio! bachelorette Weekend in the lovely east coast mountains … kept my food intake decent and had a dry weekend … the all hook calorie count and carb perfect age is honestly not worth the intake for me!

Lift hard, lift strong, lift smart. N

nicolemaurerdvm

Beginning of May - tough week again. Both physically and mentally - I am sure we have all been there. Didn't do my typical work outs but still managed to get three work outs done.
Focused on mainly short work outs that hit total body - for both strength and cardio
5/2, 5/3 and 5/4 - all total body strength from fitnessblender.com (love them and highly recommend for anyone who needs to change it up, a slight break in the normal routine, quick yet effective though NOT completely taxing workouts!)

Monday 5/6/24 Leg Day
Warm up
Back Squats 135lbs x 12 reps x 1, 155lbs x 10 reps x 1, 185lbs x 8 reps x 1 set
Split Squats - 40lbs DBs x 8 x 3
Walking Lunges - 40lbs DBs x 8 x 3
Step Ups - 30lbs DBs x 8 x 3
Hamstring curls - 42.5lbs x 8 x 3
Cool down

Tuseday 5/7/24 Bis, tris
Close Grip Tricep Press 3 sets X 12 reps
30lbs Dbs
Alternating Bicep Curl 3 sets X 12 reps
25lbs Dbs X 1 full set, followed 6 reps of 25lbs X 2, 6 reps of 20lbs X 2
Diamond Dumb Bell Close Grip Push Ups 3 sets X 17 reps
Isometric Zottman Curls 3 sets X 8 reps
20lbs DBs
Lying Cross Body Tricep Extension to Reverse Chest Press 3 sets X 12 reps
15lbs Dbs to 30lbs Dbs
Wide DB curls to Narrow DB curls 3 sets X 8 reps
20lbs DBs
Cool Down

Wednesday 5/8/24 Cardio
Insanity Friday Fight Round 2- shall I dare say that this might have finally felt "doable?"

Friday 5/10/24 DOUBLE WORK OUT DAY (don't typically do these however missed Thursday due to working late and Saturday had too many things already scheduled so gave it a go...turned out okay)
Chest/Back
Incline Chest Fly – 30lbs DBs x 8 x 3
Chest Press – 50lbs DBs x 8 x 3
Nordic Curls x 6 reps x 4
Mix Grip Marches 1 min x 4 (with 25lbs and 50lbs)
Suitcase Carry 1min X 4 (50lbs)
Glute pull throughs x 20 reps x 3 sets, 25lbs on cables
Seated rows 45lbs x 8 x 1, 70lbs X 8 X 2
Bent over rows 45lbs x 12 X 3
Standing lat pull downs 35lbs X 8 X 3
Sumo Dead lifts - 115lbs X 8 X 3 (first time for deadlifts since hamstring injured - kept it very light and really worked on form, no hip shifting, etc)

3.85mi run (haven't run since September 2023) felt good, kept an easy pace of 10min/mile - can easily hold a conversation with this pace. Hamstring felt good....we will see if that continues! Fingers crossed!
Cool Down

Lift hard, lift strong, lift smart. N

nicolemaurerdvm

Sunday 5/12/24 Leg Day
Warm up
Back Squats 155lbs x 8 reps, 185lbs x 8 reps, 205lbs x 4 then x 2 *failure*
Split Squats - 40lbs DBs x 8 x 3
Walking Lunges - 40lbs DBs x 8 x 3
Step Ups - 35lbs DBs x 8 x 3
Hamstring curls - 42.5lbs x 8 x 3
Cool down

Monday 5/13/24 Cardio
1 mi run
10 burpees
10 jump squats
10 jumping lunges
10 push ups
Repeat above circuit for 3 miles total and 4 rounds of exercises

Tuseday 5/14/24 Bis, tris
Close Grip Tricep Press 3 sets X 12 reps
30lbs Dbs
Alternating Bicep Curl 3 sets X 12 reps
25lbs Dbs X 1 full set, followed 6 reps of 25lbs X 2, 6 reps of 20lbs X 2
Diamond Dumb Bell Close Grip Push Ups 3 sets X 17 reps
Isometric Zottman Curls 3 sets X 8 reps
20lbs DBs
Lying Cross Body Tricep Extension to Reverse Chest Press 3 sets X 12 reps
15lbs Dbs to 30lbs Dbs
Wide DB curls to Narrow DB curls 3 sets X 8 reps
20lbs DBs
Cool Down

Wednesday 5/15/24 Cardio
Insanity Friday Fight Round 2
4 rounds of abs -
Suitcase carry x 1 min
Split grip marches x 1 min
Bear plank pull thrus x 40 secs

Friday 5/17/24 chest/back
Incline Chest Fly – 30lbs DBs x 8 x 3
Chest Press – 50lbs DBs x 8 x 3
Nordic Curls x 6 reps x 4 sets
Glute pull throughs x 20 reps x 3 sets, 25lbs on cables
Weights hip thrusts - 135lbs x 10 x 3 (no pause)
Seated rows 45lbs x 8 x 1, 70lbs X 8 X 2
Bent over rows 45lbs x 12 X 3
Standing lat pull downs 35lbs X 8 X 3
Sumo Dead lifts - 115lbs X 8 X 3 *didn’t feel as good as last week, unsure why*
Cool Down

Lift hard, lift strong, lift smart. N

robe0255

I need to start strength training and would love to do it at home not at a gym. Can someone suggest a way to start? Good resources?

nicsflyingcircus

robe0255 wrote: »

I need to start strength training and would love to do it at home not at a gym. Can someone suggest a way to start? Good resources?

https://www.nerdfitness.com/blog/beginner-body-weight-workout-burn-fat-build-muscle/

nicolemaurerdvm

Ugh finding that balance of enjoying summer/summer chores and yard work/energy to workout is real girls!! Didn’t get any workouts done 5/19-5/26 and the week after was a real slow start …

Wednesday 5/29/24chest/back
Incline Chest Fly – 30lbs DBs x 8 x 3
Chest Press – 50lbs DBs x 8 x 2 (struggle was real) 35lbs DBs x 8 x 1
Nordic Curls x 6 reps x 4 sets
Glute pull throughs x 20 reps x 3 sets, 45lbs on cables
Weights hip thrusts - 75lbs x 8 reps with 3 pulses x 3 sets
Seated rows 45lbs x 8 x 1, 70lbs X 8 X 2
Bent over rows 45lbs x 12 X 3
Standing lat pull downs 35lbs X 8 X 3
Sumo Dead lifts - 115lbs X 8 X 3
Cool Down

Thursday 5/30/24 Bis, tris
Warm up
Close Grip Tricep Press 3 sets X 12 reps
30lbs Dbs
Alternating Bicep Curl 3 sets X 12 reps
25lbs Dbs X 1 full set, followed 6 reps of 25lbs X 2, 6 reps of 20lbs X 2
Diamond Dumb Bell Close Grip Push Ups 3 sets X 17 reps
Isometric Zottman Curls 3 sets X 8 reps
20lbs DBs
Lying Cross Body Tricep Extension to Reverse Chest Press 3 sets X 12 reps, 15lbs Dbs to 30lbs Dbs
Wide DB curls to Narrow DB curls 3 sets X 8 reps
20lbs DBs
Cool Down

Friday 5/31/24 Cardio
3.1 mile run

Have not been having the energy to work out and have serious mental doom for leg day. Adjusted caloric intake to 1750 (from 1500-1550) and slightly adjusted macros to 50%protein/25% carbs/25%fat. We’ll see how this goes.

Monday 6/3/24 Leg Day
Warm up
Back Squats 135lbs x 20 reps, 155lbs x 12 reps, 185lbs x 8 reps x 2 sets
Split Squats - 40lbs DBs x 8 x 3
Weighted bridges - 75lbs x 8 reps with 3 pulses x 3 sets
Walking Lunges - 40lbs DBs x 8 x 1 set, 50lbs DBs x 2 sets
Step Ups - 20lbs DBs x 8 x 3
Hamstring curls - 42.5lbs x 8 x 3
Nordic curls 6 reps x 3 sets
Hyperextension 10 reps x 3 sets
Cool Down

Tuesday 6/4/24 bis and tris
Close Grip Tricep Press 3 sets X 12 reps
30lbs Dbs
Alternating Bicep Curl 3 sets X 12 reps
25lbs Dbs X 1 full set, followed 8 reps of 25lbs and 4 reps of 20lb DBs, 6 reps of 25lbs with 6 reps of 20lbs
Diamond Dumb Bell Close Grip Push Ups 3 sets X 17 reps
Isometric Zottman Curls 3 sets X 8 reps
20lbs DBs
Lying Cross Body Tricep Extension to Reverse Chest Press 3 sets X 12 reps, 15lbs Dbs to 30lbs Dbs
Wide DB curls to Narrow DB curls 3 sets X 8 reps
20lbs DBs
Cool Down

Wednesday 6/5/24 cardio
1 min jump rope
30 jumping lunges total
1 min jump rope
20 jump squats
1 min jump rope
15 burpees
1 min jump rope
2 min of mixed grip marches
1 min jump rope
Repeat three times
*serious DOMS from leg day here … really struggled for all the exercises in the workout but got it done, got my HR elevated, my sweat on, and my legs loosened

Thursday 6/6/24 cardio
4.2 mile run

Friday 6/7/24 chest/back
Warm up
Incline Chest Fly – 30lbs DBs x 8 x 3
Chest Press – 50lbs DBs x 8 x 3
Nordic Curls x 6 reps x 4 sets
Glute pull throughs x 20 reps x 3 sets, 35lbs on cables
Weights hip thrusts - 75lbs x 8 x 3 (10 sec pause each rep)
Seated rows 45lbs x 8 x 3
Bent over rows 55lbs x 10 X 3
Standing lat pull downs 45lbs X 8 X 3
Sumo Dead lifts - 115 x 8 x 1, 125 x 8 x 1, 135 x 8 x 1
Cool Down

My hamstring has been doing really well and I feel like my hip and ankle mobility are much improved over the last three months. My proximal hamstring tendon has the most discomfort immediately after leg or back day but overall I’m experiencing less discomfort and able to sit in the car, at work, and at home without too much pain. Three months in and still healing … taking it slow.

Lift hard, lift strong, lift smart. N