Take a Peak at a Week of My Workouts

If you’ve been following me for a while now, you’ll know that I’ve competed in Olympic Weightlifting for a good amount of years now. After an injury at the Arnolds in 2018, some very big life shifts, and really just trying to rediscover my place in the world, I’ve finally found how all my life’s pieces come together.

I’ve lost weight, lost strength. I’ve gained weight, been hormonal. Skipped so many gym sessions, then overdid it. I’ve gained strength, lost friends. Made friends, kept few close. Learned a new sport, left bad habits. Moved across the country, then to a whole new country. Not matter where life had put me, no matter how crappy it was, I knew things happen to make you go to where you’re supposed to be.

Sometimes we don’t go somewhere because we aren’t forced to. So then with a clean exercise slate (no longer injured, no longer metabolically stressed), I threw my gym shoes on and just started to warm up. I didn’t know if I was going to actually do something, but I knew if I warmed up then I would be happy to at least shown up and did something. 8 minutes in, cool. I felt pretty good. Got into the weight room, put my lifting shoes on, started squatting with an empty bar. Nice. It doesn’t hurt but OMG did it feel good to feel that muscle burn again. You know the kind- the kind that stings and you can feel all the muscle fibers bundling and burning. Then the shaking.

So I thought I’d share what a week of my workouts was like. Maybe it’ll help you if you’re in these shoes in this season of your life. Maybe you just want to try and empathize with me and feel what it was like for me. Maybe you decided to read this because you’re looking for an answer too. Regardless, you got here somehow! Right where you’re supposed to be.

Monday

Larsen press (any grip) 6-8×2

Pull up 8-10×2

Barbell overhead press 8-10×2

Barbell or t-bar rows 8-10×2

Lateral raise (cable) 8-15×3

Spider curls 8-15 x2

Tricep push down (cable) 8-15×2

Tuesday

1 mile run, walk another 1/4-1/2 mile

Back squat 10×2

Clean pulls 6×2-3

Walking lunges 20×2 (dumbbells optional)

Romanian deadlifts 12×2 (dumbbells or barbell)

Dumbbell suitcase deadlifts 20×2

Weighted sit ups 25×2

Wednesday

1/2 mile run or sprint

Feet up bench press, medium grip 8×3

Cable bicep curls 12×2

Cable overhead tricep extensions 12×2

Skull crushers 10×2

Push ups 20×2

Thursday

Snatch pulls 6×2-3

Box squat 10×2

Goblet squat 15×2

Cable pull throughs 20×2

Clam shells 25×2 per side

Bicycle crunches 2min x2

Back hypertension 10×2

Friday

Incline walk 15min as high and as fast as I can without having to run it

Incline dumbbell bench press 15×2

Dumbbell hammer curls 10×2

Dumbbell lying tricep extension 15×2

Dips 12×2

Lat pull down 12×2

Plate side bends 15×2 per side

Sunday

30min indoor bike – climbs, intervals, and HIIT

*All sets can have more than 2 sets. I set them to be at 2 minimum until I was ready to add more volume throughout the weeks. Your journey may vary.

Hope you enjoyed this read, and that it can help you in some way! Shoot me a line if you have other topics you’d like to hear about!