Tracie Apostle

Late post. But here’s day 5/5 for my first week of this program
I enjoyed a mix for Fridays so I did Glutes , shoulders and back
Next week I’ll tweak it and remove a shoulder exercise or two and sub in another back likely assisted pull ups . I do unassisted on Mondays. But it’s always good to incorporate assisted to work on form and build strength .
No time for tread walk , week one is always slow as f. But loved each day and am happy with my 5 day (6 with cardio and abs) split
Here’s a breakdown
Day 1- legs (quads and glutes)
Day 2- cardio abs and whatever fun
Day 3-back and biceps
Day 4- legs (hamstrings and glutes )
Day 5- shoulder chest and triceps
Day 6- glutes (dead lifts ) shoulders (lighter weight and accessory ) and back
Day 7 FULL REST Saturdays
TGIF

New workout plan continues with Shoulders Chest and Triceps this morning

Push ups
Weighted dead bugs
Cable cross lat raise
Seated db shoulder press
Single arm cable front raise
Cable tricep pull down
Face pulls
Chest press machine
Ez bar floor skull crushers

No time to walk , first week of a new program takes me forever 🤣 but I get a ton of steps at work so it’s all good

Have a great Thursday !

New leg day - hamstring and glute focused
No time for a tread walk today
Really like my leg day change up for this program . Feels more intentional
Keep at it !
1% better each day

Week 1 of this plan
Today was Back and Biceps , my fav day ! Switched some things up and superset the first two exercises

Keep pushing
Keep evolving
Keep trying

New!!
Switched up my workout for the next 8 weeks
Some new
Some old
Changed up sets and rep range

Today was Quads

Bike warm up -5 min

Leg extensions
1 warm up set
4 working sets

Hack squats 5x8-10
Trying to increase my load
Last set was 180 in plates for 6

Heel elevated zercher squats
3x15
Wanted to try front squats but I didn’t like how it felt so opted for this variation

Leg press
6 plates x10
8 plates x10
10 plates x10
11 plates x8
12 plates x8

Single leg ext
3x15 per leg

Walk and chatted for 45 min
Speed 3.5
Incline 2

Massage chair because it’s Sunday and I have time

Keeping solid basics for leg day Sunday

I also programmed a hamstring and glutes day and a day with dead lifts back and shoulders which I liked from last split

Hope you have a great Sunday! A little meal prep today and some relax time

Calgary Spring Cup Soccer tourney 2026
Nice hike and lunch at Bragg Creek
4 soccer games in 3 days
3 losses
1 win
Ended up in 5th place
Countless laughs
Casino night
Shopping
Look forward to this trip every year ! Love these ladies

Mondays are always cardio , and some surprises
Saw a weighted pull up hack on insta and wanted to try . Using a band , looping it through a plate and wearing it. Worked perfect! Quick and easy !
A little abs and an incline walk and off to work I go !
Have a great start to your week. Make sure to get some movement in and set the tone for the week ☀️

Made a trip to and scored BIG!
Wha an amazing sale ! Got a few essentials and because I spent $200 I received a packed , I mean packed full tote bag of goodies!! I was so surprised how much that gift bag was containing . Awesome samples and products and cool accessories . Check out the little croc charms and straw topper ❤️ and the sunglasses are going to my son 🤣🤣 Don’t think I can pull them off haha. Side note , the staff was legit the best . Super knowledgable and so helpful . Even got a hand shake when I walked in. My go to source for supplements hands down . It’s worth the trip! Race to and stock up!

Off work today but the routine remains the same !
Legs Back and Shoulders day and I think this was my fav day this week

Warm up :
10 min stairs
10 min treadmill

Smith dead lifts
Leg extensions
Landmine B stance dead’s
Underhand machine row
Lat raise machine
Rev grip lat pull downs
Standing Arnold press
30 min treadmill walk and chat

10 min sauna
10 min massage chair

Feels great to have the day off to take my time and do the things I want to do ❤️
Have an amazing start to your weekend ! Tomorrow is my full rest day :)

End of Fall /Winter season with these beauties ! This was the first year I played Challengers as well as team Red and it was great! Great group of women , fun games (most of the time 😂😂) lots of laughs as always ! Find your tribe ! Friends for life !