Workouts For The Week: Week 2

Another week of workouts are officially under my belt. This week I’ve started to mentally prepare for my next contest on October 26th. Sqeeeeee! It’s still not a definite, but I’m going to act like it is and make the final decision closer to show date. I really want to make sure I give it my everything between now and then, and assess how “show ready” I really am. It’s scary and exciting all rolled up into one! I’ll definitely be talking about the journey on here, so I hope you come with me. I need friends by my side!

This week I started to buckle down a bit on the diet. I always eat pretty clean, but I’ve cut calories just slightly to lose a couple pounds in the next few months. Right now I’m about 11 pounds over my weight at the last show. I’m hoping to get within 5 so that there won’t be as much work right before showtime. Yes, “much work” is a relative term. This is going to be hard, but I’ve got determination.

My workouts were great this week. I’m still really excited to hit the gym and see how many reps I get on the sets to failure. I moved up in weight on my core lifts to 70% of my one rep max. I did heavy sets of low reps for my isolation exercises. That was a huge change for me and I was shocked at how hard it really was. Most of my max reps were closer to 10 – 12, but on deadlift day I had extra oatmeal right beforehand. I got 15 reps! I was oatmeal powered for sure. 😉

Squat Day

Core Lift – BB Front Squat at 70% 1RM

• 3 Warm Up Sets
• 2 Working Sets of 6
• 1 set to failure. I got 10.

DB Walking Lunge – 4 Sets of 5 Reps
BB Back Squat – 4 Sets of 5 Reps
Seated Leg Curl – 4 Sets of 5 Reps
Decline Sit Ups – 4 Sets of 5 Reps
Hanging Leg Raises – 4 Sets of 5 Reps

Pull Day

Seated Dips – 4 Sets of 5 Reps
Tricep Pressdowns with Rope – 4 Sets of 5 Reps

Core Lift – Chin Grip Pulldowns at 70% 1RM

• 3 Warm Up Sets
• 2 Working Sets of 6
• 1 set to failure. I got 13.

Bent BB Row – 4 Sets of 5 Reps
Flat DB Row – 4 Sets of 5 Reps
Standing BB Curls – 4 Sets of 5 Reps

Lift Day

Core Lift – BB Deadlift at 70% 1RM

• 3 Warm Up Sets
• 2 Working Sets of 6
• 1 set to failure. I got 15.

Cable Face Pull – 4 Sets of 5 Reps
Romanian Deadlift – 4 Sets of 5 Reps
Lying Leg Curl – 4 Sets of 5 Reps
Plank – 4 Sets of 5 Reps

Press Day

Standing DB Hammer – 4 Sets of 5 Reps
Standing Cable Curl – 4 Sets of 5 Reps

Core Lift – Decline BB Press at 70% 1RM

• 3 Warm Up Sets
• 2 Working Sets of 6
• 1 set to failure. I got 12.

Incline DB Press – 4 Sets of 5 Reps
Decline Skullcrusher – 4 Sets of 5 Reps
BB Upright Row –4 Sets of 5 Reps

So that’s the workout excitement for the week. Starting tomorrow, I move up to 80% of my one rep max. I got this!