Week 3! It’s been a week too! Between the extra rest days, excuses, and the snow, I got three really good workouts in. I did not get Yoga in though, plans changed and I had to do something else. But, that’s the truth behind a fitness journey, it’s not all sunshine and rainbows. But, on the flip side, I did accomplish some great things since last week. I got a lot of PRs at the gym, could definitely feel myself getting stronger, which is great progress, I got my first blog interview posted for y’all to read, and almost finished 2 books! I also started drafting for my first short story, for the blog! So, yes I’ve had a lot of accomplishments this week! You guys already know about the quote I referred to in my most recent Daily Journal, but if not, it stated “Sometimes you gotta take a BREAK so you can take it up a notch!” and I agree with it, I took like 3-4 extra rest days and maybe that’s because subconsciously, I knew I needed a break, to come back harder! And today, after those 3-4 days, I DID come back harder! I’m lifting a lot heavier for the most part than I was in September when I relaunched my fit journey and I couldn’t be more proud of ME! So, without further ado…Week 3 of Workouts!
Day 1: Boyfriend Workout
This workout is what I called the “Boyfriend Workout” because I literally do my boyfreind’s workout lol! Plain and simple. Whatever he does, I do. So, I would call this: Full Body Day. I say that because we hit a little bit of everything with this style of workout he does.
Machine Back Extensions for 50 reps
Ez Bar Bicep Curls for 50 reps
AB Machine for 50 reps
Elliptical for .5miles
Row Machine for 50 reps
I believe this workout took about a good 35-45 minutes for us to complete! Felt really strong here, hit some PRs! Yay!
Day 2: Back, Biceps, Cardio, + Core
Woo! This was a KILLER day! I really did a lot of lifting and movement here with this one.
Lat Pulldowns 3×8
Bent Over Row (Underhand Grip) 3×10
Chest Support Rows 3×10
Rear Delt Flys (DB) 3×10
Ez Bar Bicep Curls 3×12
Alternating Hammer Curls 3×10
CORE CIRCUIT on the Elevate Core Machine: 2 rounds
- Basic Scrunch 10 reps
- Dynamic Plank (elbows on board) 20 slow counts
- Oblique Scrunch with Knees (R) 5 reps
- Oblique Scrunch with Knees (L) 5 reps
- Intermediate Plank 20 slow counts
- Intermediate Scrunch 10 reps
CARDIO: 10mins
Treadmills 12 incline, 3 speed
Day 3: Compound Lifts
With this workout, I chose to compound lift, meaning a style of training that integrates movements that stress multiple muscle groups at one time. It’s a heavy hitter kind of day, so I suggest that it be the beginning of your workout week OR after coming back from multiple rest days, (today, based on the way I’ve been counting days, would be the last day of the week and also after multiple rest days) but that’s just a suggestion, I am not a fitness trainer, by any means. I also put my PRs as well, and I’ve most definitely improved since the last two compound lift days, 7/10/22 and 9/10/22. I based this workout, though, on the 9/10/22 workout, and only two of the exercises hasn’t increased by weight.
Pull Ups (1XAMRAP (highest rep=4.5 w/o assist)
3X10 on ALL ⬇️
Chest Press (highest weight for 8 reps, quick pause then 2 more reps= 95lbs)
Deadlifts (highest weight= 115lbs) (hasn’t changed)
Overhead Press (highest weight for 5 reps= 55lbs)
(hasn’t changed)
Back Squat (highest weight for= 95lbs)
Bent Over Rows (highest weight= 75lbs)
The two that “haven’t changed” are the exercises I haven’t been doing a lot of while following Brittany Lupton’s Program, so I can see why I haven’t really increased a lot of weight, but the other’s have gone up by at least 10-20lbs, and that’s fantastic improvement. I also, improved on my pull ups, I can almost get that fifth one now! With no assist! Yay!
So, I hope you all enjoy your day, and enjoyed reading my week 3! Please FOLLOW the blog, my Instagram, and feel free to use my Spotify playlist! Links below! Love you ALL!
And that’s the TEE👩🏾💻💙☕️
And That's The TEE 