(Haha!)

After searching for almost a month on a gym after getting back from Reno, I finally settled on Gold’s Gym based on price and convenience. It’s definitely not my university gym back at UNR (I want you back!), but it will have to do for now. I joined on Wednesday and here are my workouts for the week. Take note that Wednesday was my second squat day since my knee surgery, so as expected, numbers are low. My main goal at present is to get my body acclimated to performing the squat again so that’s why my main training set is at 225 x 8 x 5. Once my knee and central nervous system feels comfortable with the weight I’ll crank it up and add weight. Enjoy.

Wednesday:

Back Squat/Front Squat main with accessory exercises:

Current Weight: 178-180lbs

(weight x sets x reps)

  • Warm-up (Back Squat)
    • 135lbs x 1 x 8
    • 135lbs x 1 x 5
    • 185lbs x 1 x 5
    • 185lbs x 1 x 3
  • Back Squat
    • 225lbs x 8 x 5
  • Front Squat
    • Right after back squat went straight into front squat
    • 135lbs x 5 x 5
  • Seated Dumbbell Shoulder Press
    • 60lbs x 3 x 8
  • Chin-ups
    • 3 x 10
Thursday:

Bench Press main with accessory exercises:

  • Warm-up (bench press)
    • 135lbs x 2 x 8, 5
    • 185lbs x 2 x 5, 3
    • 225lbs x 2 x 5
  • Bench Press
    • 245lbs x 1 x 3
    • 275lbs x 3 x 3
    • 225lbs x 3 x 8, 6, 5
  • Seated Rows
    • 120lbs x 1 x 8
    • 140lbs x 1 x 4
    • 160lbs x 3 x 8
  • Light Circuit–chin-ups/dips (1-2 minute rest b/w rounds)
    • 4 Rounds:  15/10, 10/10, 11/10, 12/10
  • Bike
    • 10 minutes with interval intensity
Saturday:

Power Clean main and accessory exercises: (mainly mobility and technique work)

  • Power Clean & Jerk
    • 135lbs x 3 x 5, 3, 3
    • 185lbs x 3 x 3
    • 225lbs x 3 x 1
  • V-Squat
    • 145lbs x 3 x 10, 8, 5
    • 195lbs x 2 x 8, 5
    • 255lbs x 3 x 8
  • Incline Dumbbell Press (1-2 minute rest b/w sets)
    • 65lbs x 1 x 1
    • 75lbs x 2 x 8, 5
  • Hammer Curls (1-2 minute rest b/w sets)
    • 45lbs x 3 x 8
  • Light Circuit–chin-ups/dips (minute rest b/w sets)
    • 3 Rounds: 15/10, 12/10, 10/10
Sunday

Cardio day and light weights:

  • Bike
    • 30 minutes with interval intensity (11.8mi, 418cal burned)
  • Seated rows
    • 120lbs x 1 x 8 (warm-up)
    • 160lbs x 1 x 8
    • 180lbs x 3 x 8
  • Single arm dumbbell push press
    • 85lbs x 3 x 3
  • Single arm dumbbell rows
    • 100lbs x 3 x 8
  • Leg raises
    • 15, 10, 10, 10
  • Mobility work
    • foam rolling, stretching, movement drills

That’s all folks. What do you think of my workouts? Tell me by leaving a comment down below. As always, thanks for stopping by and please subscribe if not already. Until next time, be strong and be you!

(Photo Credit)

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