Why my heart broke today and how to set up a push/ pull training program

Hey guys,

I hope everyone is having a good morning so far. To be perfectly honest, mine hasn’t been great. Joseph started going back to Mommy’s Day Out again after a summer break and it hurt my heart leaving him. His teacher in the spring was a godsend- she was an older lady who had been in childcare for more than 20 years and reminded me of the sweetest grandma I have ever met.

j and martha

J and Miss. Martha

Dropping him off in the ‘big boy’ class with new teachers and more children was almost unbearable. He only goes a couple days a week and I know in my heart it is good for him because he gets to socialize with other kids his age, but when my sweet baby started balling after he realized I was leaving, it took all the strength I had to make it to my car before I broke down.

Joseph is such a happy, lovable baby, so I know he will make friends and adjust well, but that doesn’t make it easier for me.

j and mommy

I honestly do not know if I am meant to have another child because I don’t know if I can take going through these difficult moments again.

j and mommy 2

Enough of my whining, let’s talk fitness!

Push/ Pull training

I talked last week about how periodization will help you break through a plateau and keep your workout from getting stale.

Today, I want to talk about another type of training that will have the same effect and will also keep you from getting injured.

I am talking about push/ pull training.

What is push/ pull training?

It’s pretty simple: One day you train the muscles that ‘push’ and the next day you work the muscles that ‘pull’.  When you split your workouts in movements you give the muscles sufficient time to rest, thus greatly decreasing your risk of injury.

What muscles are ‘push’?

Push describes any muscle movement you use to push the weight away from your body.

These generally include:




What muscles are ‘pull’?

Pull describes any muscle movement you use to pull the weight toward your body.

These generally include:



  • Note: I did not include leg muscles because they are involved in most compound exercises, therefore their movements can vary. Most people use a push/ pull/ leg program when training this way.

Here are some examples:

Three day push/ pull/ legs:

Monday: Push (Chest, shoulders, Triceps)

Thuesday: off

Wednesday: Pull ( Back, Biceps)

Thursday: off

Friday: Legs and abs

Four day push/ pull/ legs:

Monday: Pull (Back and Biceps)

Tuesday: Lower- body and abs

Wednesday: Rest

Thursday: Push (Chest, Shoulders, Traps)

Friday: Lower- body and abs

Five day push/ pull/ legs:

Monday: Push (Chest, shoulders, Traps)

Tuesday: Pull (Back and biceps)

Wed: off

Thursday: Legs and abs

Friday: push (Chest, Shoulders, Traps)

Saturday: Rest

Sunday: pull (Back and biceps)

I hope you guys have a better understanding of what a push/ pull program is and feel comfortable trying it out next time you hit the weight room.


14 thoughts on “Why my heart broke today and how to set up a push/ pull training program

  1. You two are adorable together. It sounds like he’s going to adjust perfectly to being at Mommy’s Day Out but I can imagine it would be difficult to drop him off!

  2. Ok, sorry if you got my comment twice!! Bless your heart, I’m sure he will do just fine in MDO 🙂 I bet it is really hard though dropping him off! And thanks for sharing the push pull program..I had never really looked into it!

  3. Aww! Joseph is such an adorable baby!

    I’m so intrigued by the push/pull workouts plan! I never heard of such a thing until now. I can’t wait to tell my trainer about it tonight! Lol… I love pretending like I know what I’m talking about with him. 🙂

  4. Pingback: Lower body gym/ home Circuit | Mrs. Murphy's Law of Fitness

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s