4WBW: Week 3: Day 18

Week 3: Three-Day Split: Push, Pull & Legs

The premise this week is that we will work on all “pulling” muscles one day, “pushing” muscles another day, and a leg day. This will have us working out 6 days a week with one rest day.

Day 18: Push

  1. Incline Barbell Bench Press (4 sets; 10/10/12/15 reps) – 12#
  2. Dumbbell Flye (4 sets; 10/10/12/15 reps) – 12#
  3. Overhead Dumbbell Press (4 sets; 10/10/12/15 reps) – 12#
  4. Smith Machine Upright Row (4 sets; 8/8/10/12 reps) – 48# on the pulley machine
  5. Lying EZ-Bar Triceps Extension (3 sets; 10/12/15 reps) – 12#
  6. Dumbbell Kickback (3 sets; 10/12/15 reps) – 12#

Thanks for joining me on this journey! If you have any suggestions/encouragement, I’d love to hear it!

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4WBW: Week 3: Day 17

Week 3: Three-Day Split: Push, Pull & Legs

The premise this week is that we will work on all “pulling” muscles one day, “pushing” muscles another day, and a leg day. This will have us working out 6 days a week with one rest day.

Day 17: Legs

  1. Back Squat Reverse Crunch (4 sets; 8/8/10/12 reps)
  2. Leg Press (4 sets; 8/8/10/12 reps) – 175#
  3. Seated Leg Curl (4 sets; 8/8/10/12 reps) – 80#
  4. Romanian Deadlift (4 sets; 8/8/10/12 reps)
  5. Standing Calf Raise (3 sets; 25 reps)
  6. Seated Calf Raise (3 sets; 25 reps) – 100#

Thanks for joining me on this journey! If you have any asuggestions/encouragement, I’d love to hear it!

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4WBW: Week 3: Day 16

Week 3: Three-Day Split: Push, Pull & Legs

The premise this week is that we will work on all “pulling” muscles one day, “pushing” muscles another day, and a leg day. This will have us working out 6 days a week with one rest day.

Day 16: Pull

  1. Barbell Upright Row (4 sets; 8/8/10/12 reps) – 12#, two dumbbell modification
  2. Single-Arm Neutral-Grip Dumbbell Row (4 sets; 8/8/10/12 reps) – 20# dumbbells
  3. Incline Dumbbell Biceps Curl (4 sets; 8/8/10/12 reps) – These were difficult at 12#, next time maybe decrease to 10# so I can get better extensions.
  4. Machine Preacher Curl (4 sets; 8/8/10/12 reps) – 12#, my right arm is definitely stronger than my left. Left side was a struggle at times, but I stared down my arm until it obeyed me!  😀
  5. Reverse Crunch (3 sets; 15-20 reps) – These were easier for me than the regular crunches. I modified them a little by straightening my legs out then pulling into the reverse crunch tuck. Feel the burn!
  6. Crunch (3 sets; 15-20 reps) – Ugh. Crunches. I always feel like I’m doing neck lifts. But I did feel the abs burn with these.

Thanks for joining me on this journey! If you have any suggestions/encouragement, I’d love to hear it!

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4WBW: Week 3: Day 15

Week 3: Three-Day Split: Push, Pull & Legs

The premise this week is that we will work on all “pulling” muscles one day, “pushing” muscles another day, and a leg day. This will have us working out 6 days a week with one rest day.

Day 15: Push

  1. Incline Barbell Bench Press (4 sets; 10/10/12/15 reps) – I modified this to use two 12# dumbbells.
  2. Dumbbell Flye (4 sets; 10/10/12/15 reps) – 12# all sets, maybe bump this up to 15# next time.
  3. Overhead Dumbbell Press (4 sets; 10/10/12/15 reps) – the 10# weights are still challenging for me.
  4. Smith Machine Upright Row (4 sets; 8/8/10/12 reps) – 10# dumbbells for these. I had to modify as my gym does not have a Smith machine.
  5. Lying EZ-Bar Triceps Extension (3 sets; 10/12/15 reps) – Again with 10# dumbbells, these were difficult. I had to take lots of breaks, but I got it done!
  6. Dumbbell Kickback (3 sets; 10/12/15 reps) – These were also difficult. After the triceps extensions, I dropped it to 5# weights. No shame.

I also tried a new machine. It looks like some kind of seated stair climber. I set it to 300# and went medieval on it for 5 minutes or so.

Then, I forgot to take a selfie in the gym, so here is me outside the building in all my matted, sweaty hair glory!

Thanks for joining me on this journey! If you have any suggestions/encouragement, I’d love to hear it!

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4WBW: Week 2: Day 14

Rest Day!

Second week completed!

Jennie at the wedding reception

I don’t have too many pictures of myself at “rest” so we’ll have to use this old one. Also, #goals.

4WBW: Week 2: Day 13

Rest Day!

Jennie at the wedding reception

I don’t have too many pictures of myself at “rest” so we’ll have to use this old one. Also, #goals.

4WBW: Week 2: Day 12

Week 2: Two-Day Split: Upper & Lower Body

The premise this week is that we will be working the upper body for two days, and the lower body for two days.

Day 12: Lower Body

  1. Leg Press (3 sets; 10/12/15 reps)
  2. Leg Extension (3 sets; 10/12/15 reps)
  3. Lying Leg Curl (3 sets; 10/12/15 reps)
  4. Seated Leg Curl (3 sets; 10/12/15 reps)
  5. Standing Calf Raise (3 sets; 15-20 reps)
  6. Seated Calf Raise (3 sets; 15-20 reps)

Thanks for joining me on this journey! If you have any suggestions/encouragement, I’d love to hear it!

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4WBW: Week 2: Day 11

Week 2: Two-Day Split: Upper & Lower Body

The premise this week is that we will be working the upper body for two days, and the lower body for two days.

Day 11: Upper Body

  1. Barbell Bench Press (3 sets; 10/12/15 reps)
  2. Dumbbell Flye (3 sets; 10/12/15 reps)
  3. Barbell Bent-Over Row (3 sets; 10/12/15 reps)
  4. Lat Pulldown (3 sets; 10/12/15 reps)
  5. Overhead Dumbbell Press (3 sets; 10/12/15 reps)
  6. Dumbbell Lateral Raise (3 sets; 10/12/15 reps)
  7. Barbell Biceps Curl (3 sets; 10/12/15 reps)
  8. Machine Preacher Curl (3 sets; 10/12/15 reps)
  9. Lying EZ-Bar Triceps Extension (3 sets; 10/12/15 reps)
  10. Rope Pressdown (3 sets; 10/12/15 reps)
  11. Crunch (3 sets; 15-20 reps)

Thanks for joining me on this journey! If you have any suggestions/encouragement, I’d love to hear it!

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4WBW: Week 2: Day 10

Rest Day!

Jennie at the wedding reception

I don’t have too many pictures of myself at “rest” so we’ll have to use this old one. Also, #goals.

4WBW: Week 2: Day 9

Week 2: Two-Day Split: Upper & Lower Body

The premise this week is that we will be working the upper body for two days, and the lower body for two days.

Day 9: Lower Body

  1. Leg Press (3 sets; 10/12/15 reps)
  2. Leg Extension (3 sets; 10/12/15 reps)
  3. Lying Leg Curl (3 sets; 10/12/15 reps)
  4. Seated Leg Curl (3 sets; 10/12/15 reps)
  5. Standing Calf Raise (3 sets; 15-20 reps)
  6. Seated Calf Raise (3 sets; 15-20 reps)

Thanks for joining me on this journey! If you have any suggestions/encouragement, I’d love to hear it!

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