Day 1
- Intensity Superset E3:00 x4
- Wide grip bench x6
- Pendlay row x12
- Seated cable row 4×10
- DB hammer curl 4×10
- Standing chest press 4×10
- EMOM x6
- Hanging knee raise x15
- Ab crunch machine x10
Day 2
- E2:00 x10 – SSB FS Box squat x5
- E2:00 x8 Trap bar DL x5
- SL leg press 3×8 e/l
*I made a note in my journal about this day, stating it crushed my will to live the next day. The program called for one minute of transition from the box squats to the deadlifts, which were actually meant to be sumo DL. I hate that position and my left hip was ticked off at me for trying. The trap bar allowed me to DL and put me in a better position, though I needed far more rest after the squats. Once I got home and had breakfast, I felt so drained. I most likely pushed too hard on this one, but thought it was still a great workout.
Day 3
- Intensity Superset EMOM x20
- Axel bar OH press x5
- Banded DB row x5 e/a
- Wide grip lat pulldown 3×12
- DB Bench 3×10-2
Day 4
- Deadlift 5×4, increasing
- Superset
- Seated leg extension 4×10
- Seated hamstring curl 4×10
- Superset NFT 2x
- DB drop lunge x8 e/l
- Split stance SL KB RDL x8 e/l
My youngest daughter joined me today, which was fun and a great change of pace. It was refreshing to deadlift with her and have someone to talk to through the whole workout rather than just live inside my headphones. I did change up the workout because of her, knowing we would not do the superset of deficit deadlifts and dual KB Russian swings. I thought introducing her to deadlifts and then tackling some legs (her idea) might be better overall.
Summary
This wrapped up the 8-week program and I thoroughly enjoyed it. The movements were different enough and intelligently programmed, enough so to maintain my interest. I felt as if I could see some progression as I moved from week to week. I remember looking back on the first week where push-ups were programmed, and doing 6-8 of them felt like that would break me. I know I will be able to do far more than that as good as I have been feeling.
I met my goal of moving every single day. When the weather was nice enough, I was outside walking, taking in the sunshine. I hit the gym for lifting 4 days and got in some type of movement on the others. We had a slightly different schedule this past week with the family, meaning I shifted my gym days around to M/T/W/S, which was fine. I used to get too hung up with not wanting to break out of my normal routine, so it was good to be able to move a few things around and still workout.
