Highs of the Week: The high of this week was my long run day. I felt really good the whole time and had good breathing. I think that averaging below a 7 minute mile is definitely going to consistently happen in the coming weeks as I continue these long runs and build my endurance.
Things I Could Have Done Better: Since my mornings are when I have the most free time I end up switching my schedule around for no reason other than I want to do other tasks instead of the ones I have scheduled. Basically I am procrastinating my morning work until later and doing the easy things first such as reading or meditating. I’ll spend too much time on the fun things and then I have to either shorten my workout or shorten my productive work/study time. Either way its just silly distractions and spending too much time on the chill stuff and not enough time learning. Oh, and I need to take pics so I can have recent photos for these blog posts!
Workouts for the Week of November 16-22:
MONDAY
5k Leg work out
3 Min Jump Rope Warm up
Circuit:
DB Goblet Squat
10x95lb
10x95lb
10x95lb
10x95lb
Jumping Lunges 10 Total (In between Goblet Squat and Romanian Deadlifts)
Romanian Dead Single Leg DB Deadlifts
4x65lb
4x75lb
4x75lb
4x85lb
Circuit:
Seated DB Calf Raises (DBs resting on my legs)
20×30 (Each leg)
20×60 (Each leg)
20×60 (Each leg)
20×60 (Each leg)
DB Alternating Lunges
12x120lb (6 reps each side 60lb in each hand)
12x120lb (6 reps each side 60lb in each hand)
12x120lb (6 reps each side 60lb in each hand)
12x120lb (6 reps each side 60lb in each hand)
Single Leg Hops
10 each side
10 each side
10 each side
10 each side
Cardio: 7 minutes of elliptical.
TUESDAY
Chest barbell press: 1:30-2:30 minute rest.
Barx20
Barx20
8x135lb
8x135lb
4x185lb
6×235
3x245lb
8x205lb
6x205lb
6x205lb
Weighted DB Dips: 1 minute rest.
12x45lbs
12x45lbs
12x45lbs
Super Set Single Arm Rope Tricep Extensions and Lateral Raises: 1:30 Minute Rest
Rope Tricep Extensions 10×32.5lb and Lateral Raises 10x15lb
Rope Tricep Extensions 8×37.5lb and Lateral Raises 8x20lb
Rope Tricep Extensions 8×37.5lb and Lateral Raises 8x20lb
Rope Tricep Extensions 6×42.5lb and Lateral Raises 6x25lb
WEDNESDAY
7.9 mile run: Average 7:06 mile pace.
THURSDAY
Pull ups 20
DB chest press with 2 min rest
100lbx6
100lbx6
100lbx6
Pull ups 20
DB standing overhead press 130 rest
45lbx10
50lbx8
50lbx8
55lbx6
Pull ups 20
Db standing shrugs 130 rest
100lbx10
100lbx10
100lbx10
100lbx10
Pull ups 20
Db seated incline curls: 20 oblique crunches each side as rest.
25×10
30lbx8
30lbx8
35lbx6
Alternating DB iso curls super set with face pulls- 3 sets of 35lbx15 (Used 15lbs for iso curls because someone was using the 20lbs)
Iso Curls 15lbx10 and Cable Rope FacePull 35lbx15
Iso Curls 15lbx10 and Cable Rope FacePull 35lbx15
Iso Curls 15lbx10 and Cable Rope FacePull 35lbx15
Cardio: 7 min Row
FRIDAY
Abwheel 100 reps in 6 mins
100 Burpees in 10 mins (Every min do 10 burpees then start the next 10 when the next min begins)
Kettle Bell Circuit:
Kettle Swings 25x35lbs and Single Arm Kettle Cleans 10×35 Each Arm
Kettle Swings 25x35lbs and Single Arm Kettle Cleans 10×35 Each Arm
Kettle Swings 25x35lbs and Single Arm Kettle Cleans 10×35 Each Arm
Kettle Swings 25x35lbs and Single Arm Kettle Cleans 10×35 Each Arm
SATURDAY
Oblique Circuit (5 mins)/Rest Day and Stretching
SUNDAY
Foam role
45 minutes of deep stretch yoga
Changes Moving Forward: Time management! Again… My time management is not bad by any means. I make my weekly and daily schedules for the week on Sunday’s and stick to them for the most part. That being said as I mentioned in the “Things I could have done better” section, I need to just do what I said I was going to do. It’s easy for me to workout, read, and meditate but I procrastinate on my personal studying. I actually have grown fond of studying and I need to remember that because once I start I usually have a decent enough time its just starting it that seems daunting. Regardless I need to strengthen my will power and just get it done. I watch too much YouTube in the morning when I am first waking up which is a terrible habit. Gotta cut that shit out. I will also be taking more photos so we can get more current photos on here.
Life Updates: Things at OrangeTheory Fitness have been going really well! Hopefully gyms will stay open for a while longer but if not then so be it. During the initial shutdown I took advantage of the situation by taking the NASM Nutrition Course thus becoming a Certified Nutrition Coach. I also experimented with my kettle bell and began to run at the track again. Should we shut down again I will find more things to improve on as a trainer. If 2020 has taught me anything its how to be more resilient and to take advantage of the opportunities that come with tragic events such as a pandemic. It might not be super joyful but its so important to take a hard look at yourself whenever you have the chance and this pandemic has done just that. Sometimes you gotta take time to recommit to the grind. There is always room for improvement. Of course you must take time for yourself to enjoy life and process things so I make sure I meditate during the week days, read books, and watch some T.V. at night to give my thinking brain a rest. I still have room in my schedule for more clients so if anyone needs a trainer or knows someone that does then holla at ya boy. I do training at The Barn Fitness Center and independently I do in home training with COVID-19 sanitation protocols in place to ensure sanitized equipment and a customizable experience. Until next time, peace out.
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