Previous Posts – Lifting Weights / Resistance Training

Part 1 of Lifting Weights / Resistance Training

• Why lifting weights is important to me
• Misconceptions women make about lifting weights
• Things to-do
• Lifting program weeks 1 – 5

Part 2 of Lifting Weights / Resistance Training

• My workouts for weeks 6 – 10
• Articles that discuss general guidelines about training and the menstrual cycle

Part 3 of Lifting Weights / Resistance Training

• My workouts for weeks 11 – 15
• Circuit Style
• Rest Week & Life

I completed the three workout programs linked above with modifications each week on number of sets, reps, and or weight so that each workout continued to challenge my body to adapt (aka: change).

The accomplishment of consistency feels so good.

My next 6 week of life and 5 weeks of workouts (weeks 16 – 21) are now complete, check them out below.

Week 16

It is important to be flexible to accommodate things like seeing your cousin for dinner who you haven’t seen in almost 4 years, so I didn’t work out on Tuesday this week. I was going to work out on Monday instead, but I was still really sore from Saturday….so no biggie.

I woke up Thursday morning to a car that wouldn’t start, so my husband drove me to work and he went to work. So, after work….instead of going to the gym….we are going to figure out what is wrong with my vehicle.

This week I made sure to get my steps in, which is super important movement each day. Over the weekend I did some kayaking with my sister.

Week 17

Tuesday – Full Body Workout

• Trap Bar Deadlift – Bar + 25 lb plates on each side
• Lat Stretcher w/ Narrow-Grip – 60 lbs
• Rear Delt Cable Face Pulls – 25lbs
• Bulgarian Split Squat – Bodyweight
• Wide-stance Squat – 45 lbs
• Superman
• Neutral Grip Chin-Up
• Traditional Leg Press – 90 lbs

I left town on Thursday evening, so wasn’t able to get in a second day of lifting this week.

Week 18

Friday – Full Body Workout

• 10 minute Warm-up – Revolving Stairs
• Barbell Hip Thrusts (3×8) – 50 lb bar
• Traditional Deadlift (3×6) – 50 lb bar
• Reverse Lunge (3×8) – 30 lb front loaded barbell
• Seated Neutral Grip Row – 50 lbs
• Smith Back Squat – Bar +20 lbs
  • Second Video
  • Third Video
• Overhead Press – 30 lb barbell
• Overhead Palloff Press w/ Oblique Twist – 10 lb Cable
• Garhammer Raise

Sunday – Full Body Workout

• 10 minute Warm-up – Revolving Stairs
• Lat Stretcher w/ Narrow-Grip – 50 lbs
• Wide-stance Squat – 50 lb dumbbell
• Rear Delt Cable Face Pulls – 25 lbs
• Bulgarian Split Squat – Bodyweight
• Neutral Grip Chin-Up – Bodyweight
• Traditional Leg Press – 100 lbs
• 10 minute Cool-down – Treadmill Walk

Week 19

Tuesday – Full Body Workout

• 10 minute Warm-up – Revolving Stairs
• Feet Elevated Glute Bridge (Single Leg) – Bodyweight
• Seated Neutral Grip Row – 50 lbs
• Traditional Deadlift – 50 lb bar
• Reverse Lunge – 30 lb front loaded barbell
• Overhead Press – 40 lb barbell
• Smith Back Squat – Bar +25 lbs

Thursday – Full Body Workout

• 10 minute Warm-up – Revolving Stairs
• Lat Stretcher w/ Narrow-Grip – 65 lbs (I think something is off on this cable weight)
• Wide-stance Squat – 50 lb dumbbell
• Neutral Grip Chin-Up – Bodyweight
• Traditional Leg Press – 100 lbs
• Rear Delt Cable Face Pulls – 30 lbs
• Bulgarian Split Squat – Bodyweight
• Overhead Palloff Press w/ Oblique Twist – 10 lb Cable

Week 20

Thursday – Full Body Workout

• 10 minute Warm-up – Revolving Stairs
• Seated Leg Press – 120, 130, 140, 150 lbs
• Seated Neutral Grip Row – 50 lbs
• Traditional Deadlift – 50 lb bar
• Bent Over Row, Under-Hand Grip – 50 lb barbell
• Smith Back Squat – Bar +20 lbs
• Overhead Press – 40 lb barbell
• Bicep Curl – 30 lb barbell
• Triceps Extensions – 10 lb dumbbell

Week 21  

Tuesday – Full Body Workout

• 10 minute Warm-up – Revolving Stairs
• Lat Stretcher w/ Narrow-Grip – 65 lbs
• Reverse Lunge – Bodyweight
• Rear Delt Cable Face Pulls – 25 lbs
• Bulgarian Split Squat – Bodyweight
• Traditional Leg Press – 100 lbs
• Bicep Curl – 30 lb barbell
• Triceps Extensions – 10 lb dumbbell

Thursday – Full Body Workout

• 10 minute Warm-up – Revolving Stairs
• Wide-stance Squat – 50 lb dumbbell
• Seated Neutral Grip Row – 50 lbs
• Romanian Deadlift – 50 lb bar
• Upright Row – 30 lb barbell
• Reverse Lunge – 30 lb front loaded barbell
• Overhead Press – 40 lb barbell
• Smith Back Squat – Bar +25 lbs
• Overhead Palloff Press w/ Oblique Twist – 10 lb Cable

Stay tuned…..next week, I’ll be sharing my vacation body-weight workouts.

Here are some of my other blog posts that discuss exercise.

• Part 1 of Lifting Weights / Resistance Training
• Part 2 of Lifting Weights / Resistance Training
• Part 3 of Lifting Weights / Resistance Training
• 10,000 Steps per Day
• Let’s Talk Exercise
• Exercise: What do to when your schedule gets crazy!
• What’s age have to do with it?!?
• The Trifecta
• Are you applying a band-aid to a mortal wound?
• The Contraption for Better Legs & Glutes
• Body Types

If you have any questions please feel free to comment on this post and I’ll get back with you as soon as I can.