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

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

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