In The Gym: Weekly Workouts 6.23 to 6.29

 June 23^rd Rest Day

 

June 24^th (home)

• Leg Raises: 30
• Squats:
  • Narrow 2×9
  • Narrow with back kick 2×9
  • Basic 2×9
  • Basic with side leg lift 2×9
  • Sumo 2×9
• Pushups:
  • Basic 2
  • One Legged 2
  • T-Raise 2
  • Diamond 2
• Plank: 45 seconds
• Cardio: 2 mile run on trail

 

June 25^th Rest Day

 

June 26^th (home)

• Plank: 50 seconds
• Pushups:
  • Basic 3×1
  • One Legged 3×1
  • T-Raise 3×1
  • Diamond 3×1
• Squats:
  • Narrow 2×6
  • Narrow with back kick 2×6
  • Basic 2×6
  • Basic with side leg lift 2×6
  • Sumo 2×6
• Leg Raises: 30

 

June 27^th (home)

• Leg Raises: 35
• Squats:
  • Narrow 4×5
  • Narrow with back kick 4×5
  • Basic 4×5
  • Basic with side leg lift 4×5
  • Sumo 4×5
• Pushups:
  • Basic 2×2
  • One Legged 2×2
  • T-Raise 2×2
  • Diamond 2×2
• Plank: 1 minute
• Cardio: 2 mile run on trail

 

June 28^th (gym)

• Plank: 1 minute
• Squats:
  • Narrow 3×7
  • Narrow with back kick 3×7
  • Basic 3×7
  • Basic with side leg lift 3×7
  • Sumo 3×7
• Leg Raises: 40
• Weights:
  • Dumbbell Bench Press 3×12
  • Flat Bench Cable Flyes 3×12
  • Overhead Dumbbell Tricep ‘Dip’ 3×12
  • Tricep Pushdown 3×12
• Cardio: 1 mile run @ 6mph

 

June 29^th (gym)

• Cardio: 2 mile run @ 5mph
• Weights:
  • Wide Grip Lat Pulldown 3×12
  • One Arm Dumbbell Row 3×12
  • Seated Cable Row 3×12
  • Underhand Cable Pulldown 3×12
• Squats:
  • Narrow 2×6
  • Narrow with back kick 2×6
  • Basic 2×6
  • Basic with side leg lift 2×6
  • Sumo 2×6
• Plank: 1 minute 10 seconds

In The Gym: Weekly Workouts 6.16 to 6.22

 

Last week I accepted a position at my gym. Aside from being exceedingly thankful for the job, I’m equally as thankful for the convenience of being able to already be at the gym for a workout. Things were getting a bit tight financially driving to the gym several times a week, but now I’ll already be there! Unfortunately this means that there will not be consistency regarding my actual days at the gym nor how often during the week, BUT I like the spontaneity it affords me. Routine is great, planning is great, but I’m seeing the blessing of variety.

 

So, this weeks workouts will be as follows:

 

June 16^th (home)

• Leg raises: 6
• Plank: 20 seconds
• Squats: 6 of each
  • Narrow
  • Narrow with back kick
  • Basic
  • Basic with side leg lift
  • Sumo
• Pushups: 1 rep of each
  • Basic
  • One legged (1 each leg)
  • T – raise
  • Diamond

 

June 17^th (gym)(normally my weight sessions are not this long, but pushing the limits this day)

• Cardio: 1 mile run @ 5mph
• Weights:
  • Dumbbell Bench Press 2×12
  • Flat Bench Cable Flyes 2×12
  • Overhead Dumbbell Tricep ‘Dip’ 2×12
  • Tricep Pushdown 2×12
  • Wide Grip Lat Pulldown 2×12
  • One Arm Dumbbell Row 2×12
  • Seated Cable Row 2×12
  • Underhand Cable Pulldown 2×12
  • Dumbbell Alternate Bicep Curl 2×12
  • Seated Dumbbell Press 2×12
  • Dumbbell Side Lateral Raise 2×12
  • Seated Bent-Over Rear Delt Raise 2×12
• Squats: 10 of each
  • Narrow
  • Narrow with back kick
  • Basic
  • Basic with side leg lift
  • Sumo
• Leg Raises: 8
• Plank: 20 seconds

 

June 18^th Rest Day

June 19^th (gym)

• Cardio: 1.25 mile run @ 5mph
• Weights:
  • Dumbbell Bench Press 3×12
  • Flat Bench Cable Flyes 3×12
  • Overhead Dumbbell Tricep ‘Dip’ 3×12
  • Tricep Pushdown 3×12
• Squats:
  • Narrow 2×6
  • Narrow with back kick 2×6
  • Basic 2×6
  • Basic with side leg lift 2×6
  • Sumo 2×6
• Plank: 30 seconds
• Leg Raises: 10

 

June 20^th (gym)

• Cardio: 30 minutes on elliptical
• Weights:
  • Wide Grip Lat Pulldown 3×12
  • One Arm Dumbbell Row 3×12
  • Seated Cable Row 3×12
  • Underhand Cable Pulldown 3×12
• Squats:
  • Narrow 3×5
  • Narrow with back kick 3×5
  • Basic 3×5
  • Basic with side leg lift 3×5
  • Sumo 3×5
• Plank: 30 seconds
• Leg Raises: 16

 

June 21^st (gym)

• Cardio: 1.5 mile run @ 5mph
• Weights:
  • Dumbbell Alternate Bicep Curl 3×12
  • Seated Dumbbell Shoulder Press 3×12
  • Dumbbell Side Lat Raise 3×12
  • Seated Bent-Over Rear Delt Raise 3×12
• Squats: 10 of each
  • Narrow
  • Narrow with back kick
  • Basic
  • Basic with side leg raise
  • Sumo
• Plank: 40 seconds
• Leg Raises: 20

 

June 22^nd (home)

• Plank: 45 seconds
• Pushups:
  • Basic 2×1
  • One Legged 2×1
  • T-Raise 2×1
  • Diamond 2×1
• Squats:
  • Narrow 2×8
  • Narrow with back kick 2×8
  • Basic 2×8
  • Basic with side leg lift 2×8
  • Sumo 2×8
• Leg Raises: 25