Well I don't get daughter-of-the-year award. Yesterday was my dad's birthday and I thought it was the 29th so this morning at the gym when I saw that it is the 31st my heart sank because I missed my dad's already unfortunate December 30th birthday. Sorry dad. Happy Birthday!
Speaking of the gym, I promised some people that I would post this week's workout. But first, I have some more pictures of my progress. These are not the kind of pictures that you see on Facebook that people take of themselves with puckered lips. I know you know what I mean. I'm doing it to document my progress. That's it.
1 week after baby
6 weeks after baby
So I have gotten some compliments that make me laugh. Don't get me wrong, I appreciate any compliment but I get, "you look great for just having a baby." Haha! What does that even mean? You don't look great for a normal person but since you just had a baby... Just kind of funny to me. And I know I've got a way to go to be where I want to be. I'm excited for it!
Here is how I'm going to do it this week.
Monday: Upper Body
Incline Bench Press: 3 sets of 8-12 reps
Bent Over Barbell Row: 3 sets of 8-12 reps
Dumbbell Shoulder Lateral Raises: 3 sets of 8-12 reps
Triceps Dips on Bench: 10-20 Dips
Preacher Curls: 3 sets of 8-12 reps
Incline Bench Press: 3 sets of 8-12 reps
Bent Over Barbell Row: 3 sets of 8-12 reps
Dumbbell Shoulder Lateral Raises: 3 sets of 8-12 reps
Triceps Dips on Bench: 10-20 Dips
Preacher Curls: 3 sets of 8-12 reps
Tuesday: Lower Body
Dumbell Squats: 3 sets of 8-12 reps
Stiff-Legged Deadlift: 3 sets of 8-12 reps
Leg Extension: 3 sets of 8-12 reps
Lying Leg Curls: 3 sets of 8-12 reps
Calf Presses: 3 sets of 20 reps
Lying Leg Raises: 3 sets of 10-15 reps
Exercise Ball Crunches: 3 sets of 10-15 reps
Dumbell Squats: 3 sets of 8-12 reps
Stiff-Legged Deadlift: 3 sets of 8-12 reps
Leg Extension: 3 sets of 8-12 reps
Lying Leg Curls: 3 sets of 8-12 reps
Calf Presses: 3 sets of 20 reps
Lying Leg Raises: 3 sets of 10-15 reps
Exercise Ball Crunches: 3 sets of 10-15 reps
Thursday: Upper Body
Scull Crushers: 3 sets of 8-12 reps
Pullups: 3 sets of 8-12 reps
Shoulder Presses: 3 sets of 8-12 reps
Triceps Pushdowns w/ Cables: 3 sets of 8-12 reps
Cable Curls: 3 sets of 8-12 repsDumbbell Shrugs: 3 sets of 8-12 reps
Scull Crushers: 3 sets of 8-12 reps
Pullups: 3 sets of 8-12 reps
Shoulder Presses: 3 sets of 8-12 reps
Triceps Pushdowns w/ Cables: 3 sets of 8-12 reps
Cable Curls: 3 sets of 8-12 repsDumbbell Shrugs: 3 sets of 8-12 reps
Friday: Lower Body
Deadlift: 3 sets of 8-12 reps
Leg Press: 3 sets of 8-12 reps
Dumbbell Lunges: 3 sets of 20 reps
Seated Calf Raises: 3 sets of 8-12 reps
Ball Pull-ins for Legs (not sure what this is really called): 3 sets of 12-20Decline Crunches: 3 sets of 10-15 repsPlanks: 3 sets for 1 minute
Deadlift: 3 sets of 8-12 reps
Leg Press: 3 sets of 8-12 reps
Dumbbell Lunges: 3 sets of 20 reps
Seated Calf Raises: 3 sets of 8-12 reps
Ball Pull-ins for Legs (not sure what this is really called): 3 sets of 12-20Decline Crunches: 3 sets of 10-15 repsPlanks: 3 sets for 1 minute
Don't forget to do cardio for at least 20-30 minutes/day. I will increase the amount of cardio time as I lower the amount of weight lifting time.
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