My sinuses have had me down the past few days so I have just now been able to post my workout from Tuesday. I had a video to show my form (it wasn’t great but hey we are here to learn and improve right?) but my site doesn’t support it so I’m kinda bummed. Just to describe it for y’all I was deadlifting my highest weight (170 lbs) but I am still using my back too much (not bending enough at the hips in the beginning, not squeezing the glutes on the way up, and lifting my legs too soon putting all the strain on my back).
So here is the full make-up of my workout from Tuesday. If you have questions on how I constructed it please feel free to comment and I’d love to help you out. My focus this session was pull.
- Hip Raises on Bench: 2 sets of 10 reps with 45 lbs bar
- Sumo Squats with Pause: 2 sets of 10 reps with 60 lbs kettlebell
- Deadlifts: 95 lbs for 5 reps, 115 lbs for 3 reps, 135 lbs for 1 rep, 155 lbs for 1 rep, 170 lbs 2 sets of 2 reps, 140 lbs for 3 sets of 2 reps
- Seated Rows: 55 lbs for 12 reps, 55 lbs + 1 weight for 12 reps, 55 lbs + 2 weights for 12 reps
- Lat Pulldowns: 85 lbs for 4 sets of 12 reps
- Prone Hamstring Curls: 75 lbs for 12 reps, 80 lbs for 3 sets of 12 reps
It was a rough workout for me because I wasn’t feeling great but I pushed through despite my mood and felt so much stronger afterwards.
No workouts this weekend due to a professional conference but stop by on Monday for my weekly weigh-in and any other fun tips or experiences I have to share before then.
Confessions of a Fatty Gym Addict 