As of Saturday, May 26, 2018… I am 19 weeks out from the Border States and 21 weeks out from the Kentucky Pro.
I know I have a lot of time. But I feel like the weeks fly by! I am so ready to start seeing some changes in my physique!
Here is my training from the past week. It has been two weeks since my meet. So I am finally feeling recovered 🙂
-Front Squats 3×6-8
135, 155, 155 These felt pretty light. But I wanted to make sure I left myself some room to progress the upcoming weeks.
Spanish Squats 3×15
Walking Lunges 3x10ea
Spanish squats are such an awesome quad pump! & great for knee health!
Single Leg Glute Bridge (foot elevated) 3x12ea
Leg Press 3×15
For my last set I had 2 plates are each side. For some reason, the leg press I have in my gym is so fricken hard! Ha!
Rope Crunches 3×15
Upper body work from Monday night! Yes! I’m slacking up posting my videos! 😬 • I switched between a push movement & a pull movement. I miss that upper body pump! 💪🏼 I’m sitting at 20/22 weeks out and I already had baby veins showing! Yay!!! • @tonymontgomeryjr @troponin_nutrition @teamphoenixperformance • #kayfitness #tmnutrition #strengthunion #teamphoenixperformance #feedmefightme #ifbbpro #gwpl #workharder #musclementor
-DB BP 3×12
50, 50, 50
-Row Machine 3×15
-Seated DB OHP 3×8-10
I’m pretty sure my last set was with the 30’s. Which I am pretty happy with because I had zero shoulder pain!!!
-Lat Pulldowns 12, 10, 8
DB Flys 3×12 (3sec down, 3sec pause)
DB Curls 3×10-12 (3 sec down)
Face Pulls 3×16
Cable Pushdowns 3×20
-High Bar Squats 5×3
175 for all sets. These felt pretty good!
-Hack Squats 3×15
-Hip Thrusts on Leg Ext 3×12
-DB Reverse Lunges 3x8ea
Leg Curls 100 reps total
OMG! CRAZY BURN!!!
Leg Raises 3×12-15
-Incline BP (smith machine) 3×6
I had a 35 on each side. It has been forever since I’ve used the smith machine! It was actually kind of nice!
-Machine Chest Press 4×10, 2 drops after 4th to failure
-Machine OHP 3×15
Seated DB Side Raises 3×12 (3sec hold at top)
Rolling Tri Ext 3×20
DB Incline Curls 3×12
Thursday I went on an 8-mile hike! Absolutely gorgeous! & very fun!
-DB Rows 3x10ea
Finished with the 70’s
-Chin Ups 20 reps total
Chin ups are so fricken hard when you are heavier! LOL. Can I be 100lbs again?!
-Conv. Dead 4×5
Did all my sets with 205. Was working on my form… And trying to hang on to the smooth bar at a Globo-gym.
Lat Pulldowns 3×12-15
Single Leg Back Ext 3x12ea
Glute Bridge with Band 3×20
DB Incline Read Delts 3×15
DB Shrugs 3×20