There is no better way to start of a week than feeling recommitted and strong!! Today marked Day 1 of Ashley Horner’s Charlie Mike Training Program. I have been following Ashley for a few years now, and have always admired her strength and openness to being whoever the hell she wants to be!! She’s a wife, a mother, and in my opinion, the ultimate badass athlete – I can relate to her on so many levels and draw so much inspiration from her.
I have done a few of her workouts here and there, but have never completed one of her plans from beginning to end. When I saw she was launching this FREE training plan on Bodybuilding.com, you better believe I was checking the site FREQUENTLY to determine the launch date. Some of you may know that I had restarted my Strong & Lean series and completed the first week. I put a pause on that to tackle Charlie Mike and am planning to resume with Week 2 once I’m finished with this.
This week’s theme is TRY – and you know know I’m all about that!! Here is what Ashley says our Week 1 mission is : Complete every exercise, every set, and every rep. You may be intimidated, you may be afraid, but if you find the courage to complete the workout each day of Week 1, you’ll be on the right track to showing the world just how amazing you are!
Going into today’s workout I was nervous. I have NEVER tested a one rep bench press before and the heaviest I could possible go at home with my bar is about 60 lbs. Well, if the boss says I need to try, then try I will. I had another trainer (thanks Josh!) at the gym spot me on my 1 rep max attempts, and even encourage me to try one more heavy attempt! All of my Day 1 scores are below. I can’t wait to see where this program takes me and where I will be at in 6 weeks time!
Warm Up – 5 minutes Stair Stepper
STRENGTH : (1RM Bench Press)
Set 1 : 10x 45 lb bar
Set 2 : 10x 55 lb bar
Set 3 : 8x 60 lb bar
Set 4 : 6x 75 lb bar
Set 5 : 4 or 6x 85 lb bar *forgot to record # of reps, but I know it was either 4 or 6
1RM Attempt 1 : 95 lb bar
1RM Attempt 2 : 105 lb bar
1 RM Attempt 3 : 115 lb bar
1 RM Attempt 4 : 125 lb bar – did not make it
Circuit 1 : Repeat 3x
6 reps Renegade Rows, per arm – 15 lb dumbbells
12 reps Dumbbell Pullover – 20 lb dumbbell
10 reps Burpee w/pushup
200 meter Sprint, treadmill
Circuit 2 : Repeat 3x
7 reps Thrusters – 15 lb dumbbells
14 reps Weighted Swing – 25 lb dumbbell
Reps until failure Pullups – 5 reps each time unassisted
**I added 10 minutes stair stepper to round out my cardio and make today’s workout a full hour.
Celebrate all of your little victories, and remember, don’t be afraid to fail, be afraid not to TRY!!