Lifting Weights & Lunch with mom

Caution: Mini Story!

So today’s workout at the gym went well, but not only that, my mom decided to stop in for the second time at the gym this morning — and she got to meet my boss (the owner of the gym) for the first time, which went over very well. Small background on my mom’s fitness journey — she was a softball player all throughout her life practically, even in adult years until her life took a turn (which is how I got started in softball at such a young age because she was my coach for the longest time) and she loved playing but then as time progressed.. it wasn’t until maybe my freshman year of college or a little before that, she decided to join a gym. We both decided on joining Planet Fitness (it was just arriving in our town) and the membership was cheap enough we both could afford it and it was  a  way for me to lose weight at the time and for my mom to keep up with her health & wellness. For the longest time we both worked out at the same times and sometimes together but normally separate workouts, because obviously I was younger and could manage more than she was willing to do at the time. Fast forward a couple of years later and I got hired at the “Anytime Fitness” gym here in my town and that gave me a free membership at my job! yay! well for a while I was making it to both gyms, thinking why not, but soon enough I got sick of going to both and ended up just working out at Anytime Fitness each morning. My mom on the other hand stayed at Planet Fitness and did her own thing but as time went on, she stopped attending the gym all together. Fast forward to now, and here we are, she is now working out again and very happy about it, she misses it and will gradually get back to where she was comfortable and more confident with herself. I am more than proud of her for starting back up again and the fact she will be working out at MY GYM instead of Planet fitness, because I think with me being around, it will continue to motivate her and give her a reason to continue this lifestyle once again. Today was day two of her returning to the gym and she did well, she did a whole hour and a half workout with minimal assistance and tried some new equipment as well. Happy for ya mom 😀

 

On a even better note, I invited my mom out to lunch after out workout and we decided on Denny’s, which normally I am not a huge fan of because their service sucks and food is “eh” but today, the food was very tasty and customer service wasn’t bad. It was nice to spending time with my mom, we only live one life, so I want to make the best of what I have with people I love when I am able to. Don’t forget to spend time with loved ones 😀

 

Now back to my workout…

 
 
  • Barbell bench press: 3 x 5

 

  • 65% of 90% of 1RM: 80 lb
  • 75% of 90% of 1RM: 95 lb
  • 85% of 90% of 1RM: 105 lb, 7 max reps ( would have gotten 8 reps, had the bar not hit the brackets)

 

  • DB chest press: 5 x 8-10, 70 lb
  • DB incline press: 5 x 8-10, 50 lb
  • Barbell reverse bentover row: 5 x 8-10, 100 lb, 70 lb

Tri-set:

  • push ups: 5 x 8-10
  • Seated cable low row: 5 x 8-10, 90 lb
  • DB shrugs: 5 x 8-10, 80 lb

Ab workout

  • One arm medicine ball slam: 4 x 20, 10 lb
  • vertical leg raises: 4 x 20

Tomorrow, I am looking forward to a workout I have with someone. They decided they are going to create the workout and I follow suit. 

 
 
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Week Nine Day Four —- Thursday

  • Barbell back squat: 3 x 3

 

  • 70% of 90% of 1RM: 140 lb
  • 80% of 90% of 1RM: 160 lb
  • 90% of 90% of 1RM: 180 lb. 5 max reps

 

  • Barbell front squats: 5 x 12, 60 lb
  • Barbell box squats: 5 x 12, 185 lb
  • Leg press (quad dominant): 5 x 12, 298 lb
  • smith machine narrow stance squats: 5 x 12, 75 lb

Ab workout:

Superset:

  • Medicine ball seated twist: 4 x 20
  • plank: 4 x 30 seconds 

 

Week Nine- Day Two Redo w/mistakes

This was a mistake workout — I added 10 lb to my deadlift thinking this was a new 4 weeks, and based it off a 300 lb RM instead of 295 .. so the numbers for this would qualify 4 weeks later but not for this 4 weeks 🙂 But still had some good lifts today 🙂

 
 
  • Conventional deadlift: 3 x 3

 

  • 70% of 90% of 1RM: 190 lb
  • 80% of 90% of 1RM: 215 lb
  • 90% of 90% of 1RM: 245 lb, 6 max reps

 

  • EZ bar goodmorning: 5 x 15, 40 lb
  • wide stance stiff legged deadlifts: 5 x 15, 115 lb
  • smith machine kneeling squat: 5 x 15, 115 lb
  • glute kickback: 5 x 15

Ab workout:

Superset:

  • sit up press: 4 x 20, 20 lb
  • plate side bends: 4 x 12, 50 lb
 
 

 

Yesterday’s benching & heavies

Chest Day 🙂 

  • Barbell bench press: 3 x 5

 

  • 40% of 90% of 1-RM: 50 lb
  • 50% of 90% of 1-RM: 60 lb
  • 60% of 90% of 1-RM: 70 lb

 

Superset:

  • DB chest press: 5 x 6, 90 lb
  • Bench dips: 5 x 6

Superset:

  • Incline DB chest press: 5 x 6, 70 lb
  • Triceps kickback: 5 x 6. 20 lb

Superset:

  • Push ups: 5 x 6
  • Incline DB press w/palms facing in: 5 x 6, 60 lb

Ab workout:

Superset: (4 times)

  • Plank: 30 seconds
  • side plank: 30 seconds (each side)

Yesterday’s bench session went over well and so did the ab workout — but I hate doing side planks. Anyone else agree? lol 

 

I have posted a video of my DB chest press & Incline DB chest press with palms in — DB chest press & Incline DB press – palms in

Yesterday’s workout

Deload week will entail low weight core lifts and I decided I would do heavier weight accessory lifts during deload week 🙂 

  • Barbell shoulder press: 3 x 5

 

  • 40% of 90% of 1-RM: 30 lb
  • 50% of 90% of 1-RM: 40 lb
  • 60% of 90% of 1-RM: 50 lb

 

  • Bench press: 5 x 5, 105 lb

Superset:

  • DB shrugs: 5 x 6, 100 lb
  • smith machine behind the back shrugs: 5 x 6, 135 lb

Superset:

  • DB seated shoulder press: 5 x 6, 60 lb
  • Seated (floor) alternating kettlebell press: 5 x 6, 20 kg

Superset:

  • One handed bentover DB row: 5 x 6, 40 lb
  • Bentover DB reverse flyes: 5 x 6, 30 lb

Ab workout:

Superset:

  • seated medicine ball russian twist: 4 x 20, 10 lb
  • V-ups, 4 x 20

Cardio workout:

  • Treadmill interval training: 20 minutes total. Run: 3 minutes, walk: 1 minute
  • Jump rope: 30/30/30 seconds
  • med ball slams: 30/30/30 seconds
  • jump rope: 30/30/30 seconds

The last 3 cardio workout were done as a circuit 

 
 

Yesterday’s workout

  • Barbell bench press: 3 x 5, 3, 1

 

  • 75% of 90% of 1-RM: 90 lb, 5 reps
  • 85% of 90% of 1-RM: 105 lb, 3 reps
  • 95% of 90% of 1-RM: 115 lb, 1+  (I did 3 max reps)

 

 
  • Wide Grip pull ups (assistance machine): 5 x 6, 100 lb
  • DB floor press: 5 x 6, 80 lb
  • DB incline press: 5 x 6, 70 lb
  • Lat pulldown (wide grip): 5 x 6, 100 lb

I used the pull up assistance machine because I am not good at wide grip pull ups. I can do one set of 4-5 usually without assistance. 

 

Ab workout:

Superset:

  • medicine ball decline sit ups: 4 x 20, 8 lb
  • plank: 4 x 45 seconds

Cardio workout: 

  • Stair climber: 20 minutes, level 7
 

 

Squats/Bench/Cardio

I got lucky today because I forgot my running shoes at home when I arrived at the gym, and that meant no interval training on the treadmill today! haha 

 
 
  • Barbell back squat: 3 x 5

 

  • 65% of 90% of 1-RM: 120 lb
  • 75% of 90% of 1-RM: 140 lb
  • 85% of 90% of 1-RM: 160 lb, 6 max reps 

 

  • Barbell bench press: 5 x 5, 100 lb
 
  • Barbell front squat: 5 x 15, 65 lb
  • Box Squats: 5 x 15, 155 lb
  • leg press: 5 x 15, 298 lb
  • Smith machine vertical leg press: 5 x 15, 345 lb

Ab workout:

  • Hanging leg raises: 4 x 20, 10 lb DB

Cardio:

  • Stair climber: 15 minutes, level 7

I hit a new PR in back squat, 6 weeks prior I was able to do 5 reps for 155 lb, now I can do 6 reps for 160 lb — my strength increased. If you want to see my squat videos from today —- Squat video