I haven't talked about workouts in a while on the blog, so I decided it was time for an update! After taking about two months off from exercise for various reasons, I am back and loving regaining my strength.
Currently, I'm lifting four times per week using four main multi-muscle movements to guide my workouts. After about 4-5 sets of about 3-6 reps of the main movement (going heavier on the weight, lighter on the reps), I finish with a couple of accessory (lighter) lifts to complete my workout, usually with sets of 3 and reps of 10-15.
The first day consists of strict shoulder press (heavy), as I'm working to continue to build my upper body strength. My genetics haven't given me much to work with, so I've got to do my best to overcome that in any way I can! Usually, I pair other upper body movements together after the strict press like TRX tricep extensions, rows, shoulder raises, dips, etc.
The second day is my favorite - deadlift day! It feels so amazing to be back to deadlifting. I like to test my grip strength each week with a heavy deadlift day. Afterwards, lunges, light squats, glute bridges, and other leg movements fill up the remainder of my time.
I usually rest after deadlift day so that I can give my body a chance to recover. Then, I'll be fresh for squats on the third workout day. Squats are hard for me - I just can't seem to get as deep as I'd like or go as heavy as I'd like either. But, I'm being patient!
The final day starts with bench press, a movement I've grown to like a bit more. I used to hate it in high school because I could barely bench the bar. Now, I'm working my way up slowly but surely. With my goal of gaining upper body strength comes patience and consistency.
I'm currently not doing any cardio, and I don't plan on starting to either! For one, it's a bit too hard on my adrenals after my history with overtraining. And, even better, it's not the best way to gain strength, build muscle, and get amazing looking arms and legs (because really, isn't that what we all want?!). Strength training is the way to achieve those goals, and it makes me feel strong and confident at the same time. Plus, who doesn't like to lift something heavy off the ground and feel good about it?!
My goal is to keep this routine up for a while, and I have to watch myself so that I don't start adding in another day here or there. Four days is plenty for me, especially if I'm aiming to lift a little bit heavier (relatively speaking of course). I also would like to be able to do a pull-up in the next year or two. It's a lofty goal, but one I think I'll be able to achieve eventually!
What is your current workout routine? Are you looking to add or switch things up? Share you thoughts in the comments below!