For week 5, we did most of the same exercises, but changed the method of how we workout. Monday though, was a normal and light back and shoulders day starting with lateral pull downs for four sets of twelve. After pull downs we did four sets with twelve reps of seated rows and pushups. After that we did another superset for three sets with fifteen reps of skullcrushers and shoulder raises with dumbbells. To finish off Monday we did dumbbell shoulder shrugs for four sets of ten reps.
Wednesday is where the workout looks a little bit different though. We decided to change our routine. For this workout, we have a 45 minute timer, we have ten reps of power cleans, pull ups, front squats, lateral lunges, pushups, and hammer curls. The point of the workout is to get as many sets in as possible. With this kind of workout, we are more focused on form and conditioning so we decided to do weight for each workout that we are comfortable with. Logan and Ryley finished around 4 sets, Braddock and Billy finished 3 and a half. After a workout with a lot of reps and lighter weight, it is important to stretch to make sure you do not have soreness in your muscles due to the amount of reps you are performing. So we spent fifteen minutes stretching and called it a day. On Friday, we wanted to see a little bit of our progress with our legs while still getting a good leg workout to round the week off. We started by working on a near max back squat. We started with 135 pounds for 10 reps. After that we did 8 reps of 155, then 6 reps of 175. Once we got to this point, we wanted to see what our 3 rep maxes were. With all of us working up close to our 3 rep max, Braddock, Logan and Ryley all tapped out at 225 while Billy made us look like 7 year olds by getting 3 reps of 255. After that much work on your legs in one workout, we took a 10 minute break before continuing with the rest of our workout. We came back and did weighted lunges and side lunges for eight reps each leg for four sets. We then did a superset of leg curls and leg extensions for three sets of fifteen reps. After that, we did four sets of weighted calf raises for twenty five reps. To finish off our leg day, we went over to the leg press to use the last bit of strength we had in our thighs. We did a heavy weight, but not too heavy with two normal sets of eight with an additional burnout set at the end. Our legs were DEAD.
1 Comment
Kaylee Long
5/21/2023 01:44:59 pm
I love this.
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Braddock, Logan, Ryley, and BillyNothing but some high school athletes tracking our weight room progress. |