A week's worth of workouts

A week’s worth of workouts

Since I recently shared what I’ve been eating in the lead up to my first ever photoshoot, I thought I should also write about my workouts of late.

(The photoshoot was so much fun! It took me a while to ease into it and stop feeling like a massive dickhead, but I’m so glad I did it!)

Proper pics coming soon!

For the past year, I’ve been leaning more towards bodybuilding-style workouts. I have continued to train the main lifts in a strength-focused rep range (three to five), but I haven’t been putting in a huge amount of effort to becoming stronger. I have definitely lost a little bit of strength, simply due to other things in my life having taken higher priority.

Truth be told, and I’m sure this has been obvious to my long-time readers, I have fallen a little out of love with powerlifting. Don’t get me wrong: I love the gym and love feeling strong, but the desire to be stronger every single day has waned.

My life in the past year has been hectic, to say the least, and I just don’t have the time to spend 90 to 120 minutes in the gym anymore. I’m usually running on sub-optimal amounts of sleep and lucky to squeeze in a 45-minute workout while rushing on to something else. My motivation to simply be fit and healthy is greater than winning competitions and beating my old PRs.

That said, I am finally in a place where I might be able to train regularly enough to give competing another shot. More will be revealed in the next week or two, but you may see a competition in my near future 😉

Anyway, massive tangent aside, I thought it would be fun to share my whole week’s worth of workouts, seeing as I haven’t done that for some time. This is what I did last week, keeping in mind that my workouts were a little lighter and higher rep given that I had a shoot on Monday (even writing that makes me sound like a wanker, sorry).

Monday – Legs
Squats: 20kg x 8, 40kg x 6, 60kg x 5, 85kg x 5 x 3 sets
Good mornings: 50kg x 12 x 4 sets
Standing single leg leg curls: 12 x 3 sets (per side)
Split squats holding 12kg dumbbells: 8 x 3 sets (per side)
Glute kickbacks: 15 x 4 sets (per side)

When I started warming up for squats, my left knee started cracking. It wasn’t painful but it was making a lot of noise and continued to do so throughout all my sets. So I cut my working sets short (I usually do 5 x 5) and tried not to do anything too strenuous for the rest of my workout. Apparently, that wasn’t enough as I had pain the next day. This is the first time I’ve had pain (I’m hesitant to call it an injury) in years! I’m really hoping it goes away soon.

Putting some of that Christmas food to good use. #squats #powerlifting #girlswholift #fatty

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Tuesday – Chest
Bench press: 20kg x 5, 40kg x 5, 50kg x 5 x 4 sets
Incline DB chest press: 15kg x 12 x 3 sets
Seated DB shoulder press: 12kg x 12 x 3 sets
DB front raises: 4kg x 12 x 3 sets
– superset with high DB lat raises: 3kg x 1o x 3 sets
Rope pushdowns: 15 x 4 sets
Cable crunches: 15 x 4 sets
Cable woodchops: 10 x 3 sets (per side)

I managed to convince my friend to go to the gym with me, so my workout was a bit all over the place. I never train well when I’m with a non-lifter!

Wednesday – Deadlifts
Deadlifts: 60kg x 8, 80kg x 5, 95kg x 5 x 5
Straight leg deadlifts: 60kg x 10 x 3 sets
T bar rows: 10 x 4 sets
Assisted pull ups: 5-6 x 3 sets
Single leg deadlifts using cable machine: 10 x 3 (per side)
Back extensions into glute ham raise: 12 x 4 sets
DB hammer curls: 10kg x 15 x 4 sets

If only me from a couple of years ago could read this, but I’ve actually been trying to lose a little muscle mass. As I’ve been getting leaner, my muscles are looking bigger, so I’ve cut back on the isolation work (except for the booty!) and upped my rep ranges. I normally only do direct arm work every two to three weeks.

Thursday – Shoulders
Barbell push press: 20kg x 8, 30kg x 5, 37.5kg x 5 x 4 sets
Arnold press: 10kg x 12 x 3 sets
DB lat raises: 6kg x 15 x 4 sets
Machine reverse flyes: 15 x 3 sets
Cable front raise (bar): 12 x 3 sets
– superset with cable upright rows (bar): 12 x 3 sets
Hanging leg raises: 15 x 3 sets
DB side bends: 18kg x 15 x 3 sets (per side)

I have lost the most strength from my shoulders. This isn’t really surprising, considering I didn’t do any kind of overhead pressing for at least six months last year. Oops. But they still look fine, so that’s the main thing 😉

Saturday – Legs
Squats: 20kg x 8, 40kg x 15 x 3 sets
Leg press: 15 x 3 sets
Cable squats: 15 x 4 sets
– superset with cable pull throughs: 15 x 4 sets
Cable straight leg deadlifts (facing machine): 15 x 3 sets
Paused leg extensions: 12 x 3 sets
Paused leg curls: 12 x 3 sets

Like groundhog day, I attempted to squat as I felt fine. However, my old creaky knee was back in full force so I didn’t even bother increasing the weight. I stuck to high reps and, thankfully, didn’t have any issues in the days afterwards. I tried leg pressing, too, but that was not much better.

I didn’t work out on Friday or Sunday, as I literally did not stop running around all day, but I think the stress burned plenty of calories. On top of these workouts, I did a couple of dance classes and went running twice.

That’s it! How have you been training lately?

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