After a few moments where I had a breakdown in front of my fridge this morning due to lack of meal prep, I pulled myself together and reminded myself it’s Friday. It’s not just Friday, it’s casual Friday and you have PR’s to hit in the gym today. This got me pumped up for my after work hours, but I got a lot done today in the office, so I’m pretty pleased.
Today’s workout was all weight lifting with a rotation of all the circuits I do. I took a few things out because it wouldn’t sense to do 150 front plate raises, when I’m clearly doing other workouts for the same muscle group. Here is a list of the workouts I did, and yes I was bad and did some deadlifts anyway:
Straight leg deadlifts
DB shoulder press
DB tricep extensions
DB delt skier kickbacks
Plate front raise
One arm cable curl
Alternating DB deltoid raise
Tricep rope pushdown
Barbell rear deltoid row
DB reverse fly
Cable pull through
Captain’s Chair leg raises
Cable chest press
I was definitely able to fit a lot into an hour and a half. I hit two PR’s. The first was the Captain’s Chair 4 sets of 10 reps of leg raises. My core strength has improved a lot, but I have A LOT of room for more improvement.
My second PR was not flipping shit on the person who invaded my workout bubble when I was dead lifting. I was seriously considering dropping the barbell on their foot :] Instead I moved my weights, papers, bottles and protein bar over… they then proceeded to make a big deal about me moving. I’m sorry for being an asshole and needing my space to lift.
Moving on. Here are some pictures from today including my weightloss progress! I’m officially down another pound bring the total to 12.5 pounds lost in 36 days. I’m super excited about this because while it is a lot, it’s steadily coming off and I’m keeping it off. I’m eating well and often. I can say I’ve never been happier.
I hope you all had a successful Friday and a great weekend! I’m going to sleep good tonight!
2 thoughts on “My Friday night’s include protein and my HRM”
That workout looks awesome!
Thanks! They’re all divided into circuits and each circuit is done 3 times before moving into the next one. You can imagine that with cardio into between sets this shreds a ton of calories. I have 3-4 circuits per muscle grouping I work on a typical day. I usually do bi,trips and shoulders; glutes, hams, quads and calves; chest, back and abs. Mixing them up last night was a good workout for sure.