Oh now i want to do the galapagos!
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Its sooo fun!!! The medals are great quality too!
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Whats been your favorite race to date?
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20min of intervals on the spin bike
Then 4.5km on the rower in 20mins
Last nightshift then tomorrow is a public holiday here so gym will probably be closed anyways
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This week coming up, I’ll only be able to workout 3 days out of the week (Mon, Tue, and Thur). My son has 2 appts on Wed and Fri. Trying to plan my workouts so that I can get everything in. I normally do an Upper/Lower split twice a week with a cardio day in between. Maybe this week I should do:
Mon - Upper
Tue - Cardio
Thur - Lower
Not sure. Any sugesstions? Or maybe do 2 full body workouts a d a cardio day? Any thoughts would be appreciated! Thanks!
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With multiple days between each strength training , you have lots of time for proper recovery. Perhaps full body sessions both days as you won’t tax any particular part based on your down time between.
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An example Program:
Schedule: Monday & Thursday
Time: ~45–60 min
-
Goblet Squat — 3×8–10
-
DB Romanian Deadlift — 3×8–10
-
DB Bench Press or Incline Push-Up — 3×8–10
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Seated Cable Row or DB Row — 3×10–12
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DB Overhead Press — 2–3×8–10
-
Lat Pulldown or Assisted Pull-Up — 3×8–10
-
Plank or Dead Bug — 3×20–30 sec
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I like ur thinking! I think I will do a full body on Mon and Thur, with a cardio day on Tue. Great suggestion!!
This follows in on my next question: How on earth do I do a full body workout that wont take like 3 hours to complete? 
I feel like thats A LOT of exercises ro complete. How do I simplify this?
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lol, see above your ask. Haha. I may have jumped ahead
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Thank u for this! It does help explain a bit better how to do a full body. Its crazy bcuz i usually spend close to an hour and a half each day on weights. Then will do say like 20min of light cardio afterwards. And thats just for upper or lower body. I love spending time in the gym so thats not a big issue. But was curious about a full body workout bcuz i was thinking it would take much too long and take a lot of energy to complete haha
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Your welcome. It’s scaled and obviously can be tweaked. A few additional movements could be added from an accessory training stance. As long as you have balance between body parts. Some back, chest, legs… yer good
It’s a good rep range to be in and if you’re using weights that leave you with say 2 reps till failure you’ll get the impact you’d want I think.
Rule of thumb, keep focused and moving. Rest say 2 mins between each rep and set, you should be efficient enough to move through it all in under an hour.
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Hi, I am sick
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Awe Im sorry ur sick 
Wishing u a speedy recovery back to health!
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That’s happened before for me too. And depends what the programming coach has planned, I’ll be sore for the whole week. 
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My last legit day off was January 12th there’s no excuses let’s get it! Wishing everyone the best in this new week keep killing it have a great Monday sober fam. 
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Jan 26th
Had a very emotional workout. Idk why that happens every so often lol Its like Ill be mid workout and my eyes start watering haha Just thinking of why im doing this, makes me emotional. Im doing this for me but also for my son. Today I did:
- 10min brisk incline treadmill walk
- Full body workout
- 20min light cardio on treadmill
Current weight: 233.4lb
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I did leg day today. Felt sorta weak on squats so went with lighter weight and focused more on form. I think I’m dialing it in but a little guidance would definitely help. Squatting has always been something that I feel self conscious about and it is also intimidating to go with huge weight like I see some people do. I think this is contributing to my distaste for leg day.
I felt strong on most other stuff and was able to do more volume on other lifts.
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I’m just curious and you don’t have to answer… but what kind of squats are you doing? Front or back squats with the barbell, dumbbell squats, kb squats? And why are you self conscious? Is it just the heavy weight issue?
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I do several variations. But my back squats with barbell suck. I just can’t seem to get depth on them. Idk…like my form feels so off. And it makes me afraid I’m gonna hurt myself a bit too.
I feel like I can do most other variations fine. Did a bunch of goblet squats. Can do leg press for pretty heavy weight.
I feel like I should just go to get some coaching to get technique down.
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