@MarkKO I like your honesty!! Thank you for that.
@MarkKO how many rest days do you recommend I write into my schedule? I’m good with whatever but if resting helps with my progression I need to know.
@countrygirl2016 you probably want to cap your big days at four per week (your main movement days: squat, vertical press, deadlift, horizontal press). That leaves three days. You can use one or two of those days for stuff like conditioning and cardio (although you can do that on the same day as a main movement of it suits you better, providing you organise things intelligently), or isolation work that doesn’t really impact your recovery, or something like yoga. Try to have one day at least where you do nothing though.
I generally look at my training days and weeks in a hierarchy of essential and non-essential. Then, when life happens it is much easier to fit your training in because all you need to do is hit your essentials and leave the non-essentials.
How that fits in for me is like this:
-
By training day
- the essential part is the main movement
- the non-essential is first the assistance work, then any other work like cardio/conditioning. When push comes to shove the first thing to go is the cardio, then the assistance.
-
By week
- the essential part is your main movement days
- the non-essential part is your isolation/cardio/yoga days. When necessary, you pick what goes first.
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That was the answer I was looking for! I was told by someone else the same thing and wanted to see if you felt the same. I know I’ll get different answers but I value your thoughts since you seem like you know what your doing 
I absolutely can handle 4 workout days a week and want to do cardio only because I was a runner before this. I got my first gold medal last year which was a big deal to me!! I am driven to do this and it makes me feel wonderful.
Is that a standard you’re looking to build on?
No I wasn’t after first place just had my mind set to pass the next person and the next person… I was enjoying the race so much I didn’t expect to place gold! I’m lucky there wasn’t a woman that could kick my butt that day. I’m going for lifting now which is completely new to me.
Rest day- stretches, planks, and crunches
I’m not sure if this is an approved rest day but it was pretty mild compared to the normal workout day.
Right. A couple of days a week of conditioning/cardio should be fine then.
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Just another perspective on “rest” days:
It really depends on your schedule, your life, and how you seem to respond to “total” rest days vs. active-rest days. If you have a schedule that makes it preferable to have a couple of days with no workout at all, you can certainly pack your conditioning onto the same days as lifting. However, if you have the time/energy and like to be “active” every day, you can certainly set up a 4-day lifting template while doing some form of conditioning (running, biking, etc) or core/flexibility work (yoga, pilates, barre, etc).
Personally, I don’t like taking totally sedentary days, so usually my “rest” day(s) include going to a yoga class or occasionally something else (hiking, standup paddleboarding) that’s still “active” but far less strenuous than loading up some heavy deadlifts.
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@ActivitiesGuy your rest days are what I would want mine to be too! I can’t completely “rest” especially since my job is an office job. I need to work physical activity in my day even if it’s something smaller. I really like how you list different examples because that’s a good mix of options I can try. Very much appreciated!!!
You have great proportions (not too narrow through the clavicle, small waist). Beautiful figure already, and I already see some roundness to your delts. I have a feeling you’re going to just do great with your lifting and be really happy with the results.
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Me too! It might be ROM stuff and walking, or just working on my form a bit with the bar and doing some light BB complexes and a bit of cardio, but I try to move everyday. If I hike for an hour, that’s a nice active rest day. I will cycle in light days like that.
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Ahh you’re making me blush 
what you say means a ton!!! The way you look is my goal and I’m excited to have your log to look at. You truly are motivation for me.
Alternating Dumbell rows- 20lbs 3x12
Preacher curls- 50lbs 3x12
Bar curls- 3x12
Skull crushers- bar 3x12
Standing triceps extensions- 15lbs 3x12
…also since I was in my home gym I did a lot of dancing between sets. I am still trying to feel comfortable working out at home but for sure felt it tonight!!
That’s not the full exercise but I’m not sure of the name/ weights of a couple exercises. I’m starting to get the hang of it but there’s much to learn.
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Everybody loves the enthusiastic newbie. Your attitude is great. I wish you many successes!
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@kpsnap Thank you kpsnap!! Part of the reason I’m so enthusiastic is because of the excellent Information I’ve been getting on here. I appreciate you taking the time to comment and the encouragement.
12- 50lb buckets (literally “farmers carry”) of feed to the cows this morning. Some of that was also done while walking on a plank 
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Last night with trainer:
Side lunges with resistance band and sandbag
Squats- 45 3x12 (killed those, needed more weight)
Front lunges with sandbag 3x12
Hip raises with sandbag 3x12
Incline barbell/dumbell press- 20’s 3x12
Arnold Press- 20’s 3x12 (love)
Side and lateral raises- 8’s 3x12 (this is a weak spot)
Tricep pushdown- rope, straight bar, tribar
Front shrugs- 20’s 20x
Side shrugs- 20’s 20x
Everything felt great but my expectations seems too high and I need to chill out more! I get so pissed wanting to increase my weight but felt like my muscles were too weak. Better luck next time and suck it up buttercup 
right?!? HA
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It’s just a learning curve. You’ll get a feel for what you can do on any given day eventually.
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@MarkKO do you stay consistent with the amount of weights you lift? Unless of course it’s an increase. It’s frustrating because I have done heavier before and then I suddenly am weak. Maybe it’s the combinations of exercises he has me do that make it more challenging.