TweetHappy Friday! We are officially on the road to get our kiddos back! I'm beyond excited!

This week has been a good week! I have been feeling a lot better! Joints are a little stiff in the mornings but not bad. Doing cardio before lifting has helped get me warmed up and moving better through my workout. Reps have been smoother and not such a struggle on the squats/deads. Here's today's workout.

Push Day

30 mins stairs

Benches were taken so I warmed up with Dumbbells.
25x12
35x12

Bench
85x5
100x5
110x5
120x4
125x3
135x2-woohoo!

DB shoulder press
25x10
30x8
35x6
25x8

Banded Squats
45x10
95x8
115x8
135x5
155x5
165x5
175x5

Side lateral raises
10x20x3

Superset
Cable crunches
65x15
72.5x12x3

Cable side lateral raises
5x12x4 each side

TweetJust wanna add...I am so sore and sitting in this car is not good for the soreness! Hahaha

TweetJust wanna add...I am so sore and sitting in this car is not good for the soreness! Hahaha

Tweet

TweetMonday pull workout

30 mins stair intervals

Superset 1:

Pull ups
5 sets of 8-10

Deadlift
45x10
95x5
135x5
155x5
175x5
195x5
215x3

Superset 2:

DB Rows
60x10
70x10
80x8

DB curls
15x12
20x12
25x12

Triset

Wide grip pulldowns
100x12
120x10
110x10
110x10

Straight arm pulldowns
42.5x12x4

Rope cable high pulls
50x12x4

All out of time.

TweetTuesday push

Intervals on stairs 30

Bench press
45x10
65x5
85x5
100x5
110x5
120x5
125x4- I think this might be a rep PR

Superset

Banded Squats
50x20
50x20
95x8
115x5
135x5
155x5
175x4

Side lateral raises
10x12x5
15x10x2

Superset

Cable lateral raises
5x10x4

Cable crunches
65x15x2
72.5x12x2

TweetI get tired reading your log,lol. So awesome! I love intervals. How ya feelin these days?

Tweet

Originally Posted by BABY1

I get tired reading your log,lol. So awesome! I love intervals. How ya feelin these days?

Haha thank you Baby! I've been feeling pretty good! Joints are mostly achey and not near as painful. Mornings are the worst as far as stiffness goes. I haven't bothered with seeing my rheumatologist though. Just trying to wait it out.

TweetThursday's workout...

Running way late!

20 mins hiit on stairs

Bench
45x6
65x8
85x8
100x5
110x5
120x5

Push press
65x5
85x4
85x2
**wrists were hurting so I switched to HS Machine

Plate loaded HS shoulder press machine
60x12
80x10
90x8
100x6

Side lateral raises
10x12x4
15x10-12x6

Front/side lateral raises (opposing sides)
5x20X3
7.5x15x4

Cable crunches
65x20x3
72.5x15x3
75x12x2

TweetToday's workout...

Stairs 20 mins

Banded Squat
Bw x20
45x10
95x8
115x5
135x5
145x5
155x5
165x5
175x5
185x5
195x3---I was so stoked to finally work up to this again! It's been so long! Felt good!!

Pull ups
6 sets of 6-10

Deadlifts
135x5
155x5
175x5
185x5
Absolutely no energy in these. Got a little too excited and carried away with the squats. Lol

Wide grip pulldowns
75x10 with 3 sec hold at bottom
100x12
110x12
120x10
130x8
140x6

DB rows
60x10
70x8
80x6
These kick my butt! They shouldn't but I was ready to collapse after them.

Superset them with DB curls
15x10
20x10
20x10

Seated rows
120x10
160x10
160x10
160x10

Superset these with underhand banded pull a parts.


So happy that strength seems to be coming up. Weight is teetering around the same area but I'm feeling a little leaner. I'm so ready to see the muscles under this mess! Hahaha

Tweetif you are hitting 195 with bands on you are freaking beasting it big time. i only get up to 315-365lbs not counting band resistance for sets of 6-10. so that is impressive ma'am

Tweet

Originally Posted by guns01

if you are hitting 195 with bands on you are freaking beasting it big time. i only get up to 315-365lbs not counting band resistance for sets of 6-10. so that is impressive ma'am

I wish I was that strong. It's just the band around my knees. Just didn't know what to call it!

Tweet

Originally Posted by Love2liftkat

I wish I was that strong. It's just the band around my knees. Just didn't know what to call it!

oh i got ya. i was thinking you were doing them with band tension on the bar. i think the bands around the knees are called hip circles. i believe that's what the technique or at least the setup is called. the way that most do it is they do them dry without weight then work up to their warm up sets and remove them for their heaviest sets. that way it is tricking your body into the motion going in and then it takes over with your heaviest weight. if you do the banded work that i am talking about, to me it makes me stay tighter and puts far less stress on my back knees and hips. it doesnt make any sense as to why but it is much more comfortable for me to push 5-600lbs from the mid point up with band tension than it is with that amount of straight up free weight. in my mind i think its because i am more focused because the bands will bury you if you dont lock in and hold everything tight as soon as you unrack but with straight free weight you have a little wiggle room and tend to loosen up form. may be an additional technique to add to your tool box and give a try though