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

Monday January 1, 2024 Shoulders, Bis and Tris (and more squats)
Warm Up
Close Grip Tricep Press 3 sets X 12 reps 15lbs DBs
Alternating Bicep Curl 3 sets X 12 reps 15lbs DBs
20 rep back squat barbell - 95lbs
Diamond Dumb Bell Close Grip Push Ups 3 sets X 12 reps
Isometric Zottman Curls 3 sets X 8 reps 15lbs DBs
20 rep back squat barbell - 95lbs
Lying Cross Body Tricep Extension to Reverse Chest Press 3 sets X 12 reps, 12lbs DBs and 15lbs DBs
Wide DB curls to Narrow DB curls 3 sets X 10 reps 12lbs DBs and 10lb DBs
20 rep back squat barbell - 95lbs
Cool Down
I added squats to this work out after my poor attitude about leg day the day before. Surprising, these squats were easy - each set gave me no trouble - I wasn't in my head and I just squatted. I was inspired by reading many reviews on the 20rep squat program - though don't think I will be tackling that program anytime soon however I might be adding more squats randomly into my workouts!

Tuesday 1/2/24 CARDIO
Insanity CARDIO

Wednesday 1/3/24 CHEST/BACK DAY
Warm Up
27 push ups for each - narrow, wide and normal (will increase to 30 reps next week for each version)
Bent Over Rows - 30lbs DBs
Deficit DL - 165lbs (felt good - though may change to Romanian DLs moving forward, unsure at this time)
Chest Press - 40lbs DBs (difficult today)
Sumo Deadlift - 205lbs X 2 (body said heck to the no today, will have poor form) finished the rest of the sets at 185lbs X 8 for 2 sets
Incline Chest Fly - 25lbs DBs
Cool Down

Friday 1/5/24 CARDIO
Insanity Max TABATA

I am adding a flexibility/mobility day to my routine - really going to work on shoulder/chest, hip/knee/ankle mobility - hoping that improving my mobility will help improve my strength. Mobility and flexibility is extremely important for lifting with proper technique and also being able to increase in strength. I don't want my mobility and flexibility to be my limiting factor with increasing my strength.

My macros for the last 3 weeks have been around 45% fat and protein and 10% carbs. I'm sure if I increased by carb macro I wouldn't feel so drained after the insanity/cardio work outs.
Lift hard, lift strong, lift smart. N

I hope all you lovely ladies are still chugging along! This past week was difficult for me for motivation. The weather was in the negatives without the wind chill, work was mentally tough and it’s still really dark in the mornings. I got it done this past week and I felt good that I didn’t just give the week up but I also only do four days instead of five and only one day of cardio - and I was okay with this. Also, my appetite is revving big time … I eat between 1500-1600 cals/day with protein macros being about 40-45%. I am considering increasing my calories to 1700-1750 per day as I lift heavier and heavier.

Monday 1/15/24 Shoulders, Bis and Tris (and more squats)
Warm Up
Close Grip Tricep Press 3 sets X 12 reps 20lbs DBs x2, 25lbs x 1
Alternating Bicep Curl 3 sets X 12 reps 20lbs DBs
20 rep back squat barbell - 115lbs
Diamond Dumb Bell Close Grip Push Ups 3 sets X 12 reps
Isometric Zottman Curls 3 sets X 8 reps 15lbs DBs and 20lbs DBs
20 rep back squat barbell - 115lbs
Lying Cross Body Tricep Extension to Reverse Chest Press 3 sets X 12 reps, 15lbs DBs
Wide DB curls to Narrow DB curls 3 sets X 10 reps 15lbs DBs and 12lbs DBs
20 rep back squat barbell - 115lbs
Cool Down

Tuesday 1/16/24 CARDIO
Insanity Max Power Tabata

Friday 1/19/24 CHEST/BACK DAY
Warm Up
10repsx9sets push ups - 30 of each for narrow, normal and wide
Bent Over Rows - 30lbs DBs 8 x 3
Romanian Deadlifts 125lbs 8 x 3
Chest Press - 40lbs DBs
Sumo Deadlift - 155lbs 1 rep x 8
175 lbs - 1 rep x 4 and if those single reps were perfect form, then finished the last 4 reps continuously for each set. Really wrapping my head around the fact that sumo is a leg press into the ground … hopefully with adjustment to my form I will make better gains with no pain!
Incline Chest Fly - 25lbs DBs 8 x 3
Cool Down

Sunday 1/21/24 Leg Day
8 reps x 3 sets
Walking lunges 35lbs DBs x 2, 40lbs DBs x 1
Front Squats - 125lbs
Back squats - 175lbs x 2, 185lbs x 1
Hamstring curls - 40lbs x 1, 45lbs x 2
Elevated heel squats - 135lbs x 1, 140lbs x 1, 145lbs x 1
Split squats - 35lbs DBs
20 rep squat 125lbs

It can be tough some times ladies … everything all piling on at once and working out is just one more thing. But you can do it … dig deep and don’t give up. Even for a few mins you will feel your soul being lifted.

Lift hard, lift strong, lift smart. N

Hopefully everyone had a lovely Valentine’s Day! My macros were more carb heavy this week and as a result, I was tired and didn’t have much energy so getting the week’s workouts done were tough but I did it! By the middle of this week, I pulled myself together and went back to 48-50% protein, 20% carbs, and then the reminder for fat. I feel so much better when my macros are more protein heavy than carbs - I sleep better, I have more energy, I’m not depressed, I feel great! Does anyone else have macros dictate how they feel for the week?

Sunday 2/11/24 Leg Day
Warm up
Split squats - 40lbs x 8 reps x 3 sets
Heel elevated back squats - 155lbs x 8 reps x 3 sets
Walking lunges - 40lbs x 8 reps x 3 sets
Front squats - 135lbs x 8 reps x 3 sets
Hamstring curls - 42.5lbs x 8 reps x 3 sets
Back squats - 185lbs x 8 reps, 195lbs x 4 reps x 2 sets, 200lbs x 4 reps x 2 sets
20 rep back squat - 145lbs
Cool down

Monday 2/12/24 CARDIO
Insanity

Thursday 2/15/24 Bis, Tris and more squats
Warm up
Close Grip Tricep Press 3 sets X 30lbs Dbs X 12 reps
Alternating Bicep Curl 3 sets X 12 reps 20lbs Dbs
20 rep back squat barbell - 145lbs
Diamond Dumb Bell Close Grip Push Ups 3 sets X 15 reps
Isometric Zottman Curls 3 sets X 8 reps 20lbs DBs
20 rep back squat barbell - 145lbs
Lying Cross Body Tricep Extension to Reverse Chest Press 3 sets X 12 reps, 15lbs Dbs to 25lbs Dbs
Wide DB curls to Narrow DB curls 3 sets X 10 reps 15lbs DBs
20 rep back squat barbell - 145lbs
Cool Down

Friday 2/16/24 Chest/Back
Three groups, two exercises, 8 reps for 3 sets
Warm up
Incline Chest Fly – 25lbs Dbs X 8
Sumo Dead Lift – 185lbs 1 X 4, then 4 reps in a row to finish the 8 total x 3 sets *heavy today, didn’t increase weight*

Chest Press – 40lbs Dbs X 8 reps x 2 sets, 50lbs Dbs x 8 reps x 1 set
Conventional Dead Lift – 185lbs X 8 reps x 1 set, 205lbs X 8 reps x 2 sets

135lbs conventional dead lift deficit X 12 reps immediately to bent over rows 45lbs X 8 reps immediately to 135lbs sumo deficit dead lift X 12 reps
Repeat twice through, no break during each set
Cool down

Saturday 2/17/24 Cardio
Insanity

Sunday 2/18/24 Leg Day
Warm up
Split squats - 40lbs x 8 reps x 3 sets
Heel elevated back squats - 155lbs x 8 reps x 3 sets
Walking lunges - 40lbs x 8 reps x 3 sets
Front squats - 135lbs x 8 reps x 3 sets
Hamstring curls - 42.5lbs x 8 reps x 3 sets
Back squats - 185lbs x 8 reps, 200lbs x 4 reps x 2 sets, 200lbs x 6 reps, 2 reps
20 rep back squat - 155lbs
Cool down

Macros will be more on point this week - I just feel better when carbs are less so it’s more for a feeling and how I preform day to day not only with workouts but also energy during the work day and ability to sleep well for 7-9 hours.

Lift hard, lift strong, lift smart. N

@earlybirdlady - sorry about the virus (hope all are feeling well and have recovered), way to navigate through it all! I’m glad you had a positive experience with deloading. My gains aren’t always huge and I don’t always feel super strong after a deload week, but that week for recovery and growth is so important and in general under utilized! Keep chugging!

Monday 2/19/24 CARDIO
Insanity

Tuesday 2/20/24 Bis, Tris and more squats
Warm up
Close Grip Tricep Press 3 sets X 30lbs Dbs X 12 reps
Alternating Bicep Curl 3 sets X 12 reps 20lbs Dbs
20 rep back squat barbell - 155lbs
Diamond Dumb Bell Close Grip Push Ups 3 sets X 15 reps
Isometric Zottman Curls 3 sets X 8 reps 20lbs DBs
20 rep back squat barbell - 155lbs
Lying Cross Body Tricep Extension to Reverse Chest Press 3 sets X 12 reps, 15lbs Dbs to 25lbs Dbs
Wide DB curls to Narrow DB curls 3 sets X 10 reps 15lbs DBs
20 rep back squat barbell - 155lbs
Cool Down

Wednesday 2/21/24 Cardio
Insanity

Thursday 2/22/24 Chest/Back
Three groups, two exercises each
Warm up
Incline Chest Fly – 25lbs Dbs X 8 x 1, 30lbs DBs x 8 x 2
Sumo Dead Lift – 135lbs PAUSE x 8,
185lbs x 8, 205lbs x 8

Chest Press – 40lbs Dbs X 8 reps x 1 set, 50lbs Dbs x 8 reps x 2 sets
Conventional Dead Lift – 135lbs PAUSE x 8, 185lbs X 8 reps x 1 set, 205lbs X 8 reps x 1 set

135lbs conventional dead lift deficit X 14 reps immediately to bent over rows 45lbs X 10 reps immediately to 135lbs sumo deficit dead lift X 14 reps
Repeat twice through, no break during each set
Cool down

WHACK! Friday afternoon got punched in the face with a cold (I’m sure some virus of some type) and I’m out for the count. To make matters worse, I hurt my LEFT hamstring on chest/back day - probably because I was starting to get sick and under the weather and just wanted to get done to get done. Awesome job Nicole, not really. So, keeping my hydration up, keeping my nutrition up, and making sure I get good quality rest with also rehabbing my proximal hamstring tendon injury. I wasn’t planning on doing a deload week only three weeks from my last deload. So instead, this week will be doing what I can - may focus more on light weights (I mean really light weights) and cardio. If my lungs can handle it. Or nothing…it will depend upon how I feel. Getting sick sucks - and I know, taking a week to heal is much better than pushing through and then hurting myself more or getting more sick and then out for weeks but it’s frustrating…massively. So for those who are under the weather or dealing with an injury … I’m right there with you and it absolutely sucks. Hang in there.
#MindfulMisfitt - I won’t pretend to know how you feel with an autoimmune disease while trying to work out … like you said, never give up!

Lift hard, lift strong, lift smart. N

Great posts to all the ladies out there making it happen no matter what! Keep on lifting!
Well this week just didn’t happen. Being sick took everything out of me … I was just able to do the bare minimum (get dressed for the day, work and dog walk). So, I took off an entire week of working out and my diet was absolutely trash as well. I attempted to start to rehab my hamstring with NSAIDs, ice and banded hip raises, rear leg lifts and Romanian deal lifts however as the week went on, I felt worse all over including my hamstring. So for two days I did no rehab. Diet got back on track yesterday with my macros and today did a work out. Work out didn’t feel awesome for so many reasons (taxing and exhaustive even with major adjustments to weights) but I survived it! Here’s to this week being better everyone and welcome to spring!
Sunday 3/3/24 Leg Day
Warm up
3 sets, 8 reps each
Heel elevated squats - 135lbs
Split Squats - 30lbs DBs
Back squats - 135lbs
Walking Lunges - 30lbs DBs
Front squats - 115lbs
Hamstring curls - 40lbs
Finisher
20 rep squats 115lbs
20 Nordic curls body weight
4 x 1 min suitcase carries of 50lb DB
Cool Down
PT with a physical therapist starts this week for me for my hamstring. I will struggle with this - I’m not one for “resting” nor “decreasing weights” but I will have to constantly remind myself of this is temporary for permanently being strong :-) easier said than done. Anyone else not handle injuries well or the impending set back that inevitably comes with it - and how do you handle it?
Lift hard, lift strong, lift smart. N

Ugh stress can be the silent killer! I find a good work out can help alleviate my stress but also sometimes add to it if it’s not going as planned. So then I fall back to a good walk with the dog (cause every day is a good day when you’re a dog!) and a good song that I can just dance it out to! Totally channeling Grey’s Anatomy with the “dance it out” but it works for me!
Monday 3/4/24 CARDIO
Insanity

Tuesday 3/5/24 Bis, Tris and more squats
Warm up
Close Grip Tricep Press 3 sets X 30lbs Dbs X 12 reps
Alternating Bicep Curl 3 sets X 12 reps 20lbs Dbs
20 rep back squat barbell - 115lbs
Diamond Dumb Bell Close Grip Push Ups 3 sets X 15 reps
Isometric Zottman Curls 2.5 sets X 8 reps 20lbs DBs, 4reps at 15lbs DBs
20 rep back squat barbell - 115lbs
Lying Cross Body Tricep Extension to Reverse Chest Press 3 sets X 12 reps, 15lbs Dbs to 25lbs Dbs x 2 sets, 20lbs x 1 set
Wide DB curls to Narrow DB curls 3 sets X 10 reps 15lbs DBs
20 rep back squat barbell - 115lbs
Bear pull throughs with 15lb KB x 30secs x 4
Cool Down

Wednesday 3/6/24 Cardio
Insanity
Around the world on knees with 15lb KB x 1 min x 4

Thursday 3/7/24 Chest/Back
Three groups, two exercises each
Warm up
*skipped routine deadlifts today*
Incline Chest Fly – 25lbs Dbs X 8 x 1, 30lbs DBs x 8 x 2
Chest Press – 40lbs Dbs X 8 reps x 3 sets
Nordic Curls x 5 reps x 4
Mix Grip Marches 1 min x 4 (with 20lbs and 35lbs)
Banded glute pull throughs x 15 reps x 3 sets
Cool down

Sunday 3/10/24 Leg Day
Warm up
3 sets, 8 reps each
*really focused on squeezing and engaging my glutes this entire work out*
Heel elevated squats - 135lbs, 140lbs, 145lbs
Split Squats - 30lbs DBs, 35lbs, 40lbs
Back squats - 135lbs, 155lbs, 155lbs
Walking Lunges - 30lbs DBs, 35lbs, 40lbs
Front squats - 115lbs, 125lbs, 135lbs
Hamstring curls - 40lbs, 40lbs, 42.5lbs
20 rep squats 135lbs
Nordic curls x 5 reps x 4
4 x 1 min suitcase carries of 50lb DB
Cool Down

PT this week is focused on hip mobility and engaging the glutes/hamstrings. Some of the exercises that I add in extra to help strengthen that proximal hamstring tendon - Banded single leg bridges with a hold, single leg Romanian deadlifts with a 15lb KB. I don’t know about you ladies but I find that warming up and cooling down is essential for me - sometimes the warm up actually takes longer than the workout. I’m 34 years old, I haven’t always been like this but since lifting heavy, I find it necessary. And definitely since post injury, a requirement. Taking the time out for an effective warm up, appropriate cool down, and my PT work, is sure difficult. With the time change going into this week, I hope to be able to still do it all!

PT says to do whatever feels good - if there is more pain after the workout then before, make modifications. So this week felt awesome until Sunday, of course made modifications with exercises and weights). Friday I only had time for one round of PT and then I went back to 2 rounds on Saturday. Not sure if Sunday was difficult due to that or if it’s just been accumulating all week and has now caught up, unsure. Also, there may be a mental block already on deadlifts … meaning I’m expecting pain so I’m avoiding them … we’ll see how the next few weeks go.

Lift hard, lift strong, lift smart. N

This was a rough week. Didn’t make all my workouts, PT for my hamstring was difficult, macros off majorly…just spiraled out this week. Looking forward to this upcoming week to be better.

Wednesday 3/27/24 Bis, Tris and more squats
Warm up
Close Grip Tricep Press 3 sets X 30lbs Dbs X 12 reps
Alternating Bicep Curl 3 sets X 12 reps 20lbs Dbs
20 rep back squat barbell - 135lbs
Diamond Dumb Bell Close Grip Push Ups 3 sets X 15 reps
Isometric Zottman Curls 1 set X 8 reps 20lbs DBs, 1 set x 8 reps at 15lbs DBs
4 chin ups - 3 with assistance
20 rep back squat barbell - 135lbs
Lying Cross Body Tricep Extension to Reverse Chest Press 3 sets X 12 reps, 15lbs Dbs to 25lbs Dbs x 2 sets, 20lbs x 1 set
Wide DB curls to Narrow DB curls 3 sets X 10 reps 15lbs DBs
20 rep back squat barbell - 135lbs
Cool Down

Saturday 3/30/24 Chest/Back
Warm Up
Incline Chest Fly – 30lbs DBs x 8 x 3
Chest Press – 40lbs Dbs X 8 x 3
Nordic Curls x 5 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 35lbs x 8 x 3
Bent over rows 45lbs x 8 x 3
Pull ups assisted 8 x 3
Cool down

Sunday 3/31/24 Leg Day
Warm up
3 sets, 8 reps each
Back Squats 185lbs x 8 x 1, 205lbs x 8 x 2
Heel elevated squats - 145lbs x 8 x 3
Split Squats - 40lbs DBs x 8 x 3
Walking Lunges - 40lbs DBs x 8 x 3
Front squats - 135lbs x 8 x 3
Hamstring curls - 42.5lbs x 8 x 3
Cool Down

Here’s to a better week … of letting go of the past and looking toward the future!

Lift hard, lift strong, lift smart. N

Okay deload week done … sore with deload week but it felt great! Have a very long work week and a lot of commitments outside of work this week - it’ll be tough but I plan to stick to my macros and may have to adjust my workouts … quick and effective ones instead of longer heavy lifting ones (I struggle with this as I don’t want to lose ground but it’ll be okay)! Hope everyone out there is doing their best!
Lift hard, lift strong, lift smart. N