Another week in the books! This is the review for the second week of my 12 week program I'm doing. If you missed my first week's post, you can read it here. I'll start all my posts with the comparison pictures (since that's the best part I would imagine) and then move on to my daily parts.
Day 1. Legs & Abs.
Decided to start the week off with legs again, since it worked well last week, just getting the hardest workout out of the way off the bat.
2x Barbell Squat 16 Reps.
2x Wide Barbell Squat 16 Reps.
4x Seated Leg Extensions 16 Reps.
4x Laying Hamstring Curls 16 Reps.
4x Dumbbell Hack Squat (12) 16 Reps.
5x Seated Calf Raises 20 Reps.
4x Hanging Leg Raises 12 Reps.
2x Hanging Knee Raises 12 Reps.
(Zero) 15 Mins Interval Spints.
Yep, zero cardio done. Pathetic I know but I tweaked something in my right knee during some point of the workout but it didn't feel too bad at any point. I jumped on the treadmill, walked for a minute and as soon I put the speed up to where I was beginning to jog, my knee just gave way and was throbbing. Decided to live to fight another day and did no cardio, just went home and started icing my knee. Really hope it's not all my knee and just fatigue in my legs from the workout. Guess I'll find out tomorrow.
Day 2. Chest & Triceps.
Woke up with my knee still feeling wonky. Iced it on and off a few times yesterday but it still doesn't feel 100%. Didn't cycle to the gym since I didn't want to put any pressure on it and hit chest and triceps.
4x Incline Dumbbell Press 16 Reps.
4x Flat Dumbbell Press 16 Reps.
4x Incline Dumbbell Fly 16 Reps.
3x Incline Barbell Triceps Extension 16 Reps.
3x Dips (11) 16 Reps.
3x Triceps Pushdown 16 Reps.
15 Mins Interval Sprints
I felt my chest and especially my triceps get burned through this workout, I only didn't managed to finish the bodyweight dips but I think doing 11 each time was enough. I jumped on the treadmill at the end, just to try walking. Knee felt like it would hold up so I did the interval sprints for 15 mins and very thankfully nothing happened to the knee.
Day 3. Shoulders & Abs.
It was a struggle to put my arms straight this morning, haha. Which is good, means I killed my triceps yesterday. Chest doesn't feel too sore. Knee feels great normally but it does feel off when walking up or down stairs so I'll still have to be careful with it.
4x Dumbbell Shoulder Press 16 Reps.
4x Seated Side Lateral Raise 16 Reps.
4x Reverse Flys 16 Reps.
3x Front Incline Dumbbell Raise 16 Reps.
4x Dumbbell Shrugs 16 Reps.
5x Lying Leg&Hip Raise 20 Reps.
15 Mins Interval Sprints.
Shoulder workouts always suck for me. I always feel like I'm in so much pain, especially in my delts. It's a weird feeling to explain if you've never experienced it before. Feels a little nauseating at times. Knee held up and I managed to get my sprints in. I considered pushing a little longer but ultimately decided to quit while I was still ahead.
Day 4. Back.
Really struggled to shampoo my hair this morning, which was brutal. Could still feel a little soreness from my triceps and legs but nothing too bad. In this workout I did 2 exercises to failure, so the reps in bold are what I managed to achieve in each set.
3x Pullups To Failure. 10,8,7
3x V-Bar Pullups To Failure. 8,7,5
3x Single Arm Dumbbell Rows 16 Reps.
3x T-Bar Row 16 Reps.
3x Wide-Grip Lat Pulldowns 16 Reps.
3x Deadlifts 16 Reps.
15 Mins Interval Sprints.
It's been awhile since I've done pullups at that volume(Yes, I know it isn't much). That was horrible, very frustrating to be able to only hit those numbers. Think I tried pushing myself to get back into it too quickly without letting my body rest enough between sets. Oh well, live and learn. Knee felt perfect, hope that's the last time in these 12 weeks I'll have to worry about it.
Day 5. Biceps, Calves & Abs.
I woke up and my back felt like a rock. I told myself to stretch and foam roll before I went to bed but I got home exhausted from PT sessions and just couldn't be arsed. Slightly regret that now, ha-ha.
3x Seated Dumbbell Curls 16 Reps.
3x Preacher Curls 16 Reps.
3x Lying Cable Curls 16 Reps.
4x Standing Calf Raises 20 Reps.
4x Cable Crunch 20 Reps.
4x Weighted Crunch 20 Reps.
20 Mins Interval Sprints.
Very smooth session, felt I got a really good pump from the lying cable curls. Really enjoyed this workout. Probably also because it's the last session for the week, yay weekend.
Like last week, I'm really glad with myself that I smashed all 5 workouts in a row. Didn't let myself stop or take a rest day since now I'll have the weekend to rest. Of course being the silly person I am, I used that rest time to "catch up with friends", I'm sure you know what that means. I kept it pretty respectable though, which is being a new thing for me..
I did some stretching and foam rolling over Saturday and Sunday. I wanted to squeeze in a run or two and some kettle bell sessions but ended up just having other stuff to do, work, drink, etc., and my body really wanted to rest so I let that slide.
The coming week(which has started as you are reading this) is going to be lots of high volume sets, mixed in with supersets and drop sets. It's going to be brutal but I'm looking forward to it and really pushing myself even further.
Hope you had a great weekend!
Till next week,