Highs of the Week: The high of this week was the Fartlek workout I did outside on Saturday. It was a gorgeously sunny day that demanded a run outside. It had been a few weeks since my last fartlek workout and I was ready to go. The workout itself felt great. It was the perfect running weather. It was warm enough so that my hands and ears stayed warm but cool enough that I had to make sure I ran close to a mile before I started the intervals so that I was properly warmed up. I covered more ground than I typically do during a fartlek workout under the same time parameters. My breathing was in control and consistent and my speed was above average. The conditions for running were ideal so I can’t take all the credit but it was indeed a great workout.
Things I Could Have Done Better: Friday was a bit of a struggle. My girlfriend and I live together and for thanksgiving we had her parents over and the four of us celebrated the Holiday together. It was a great time however, because they stayed over Thursday night into late Friday morning my routine was altered. However, I am not complaining we all really enjoy each others company and we all had a fun relaxing morning. After they left I had time to do a little run but not the big run I wanted to do so I stayed in and did abs a stretched. I probably should have at least done a little jog but I had work later and rationalized staying in. There are two things in here that I can do better on. The first one doesn’t have to do with exercise. I need to work on relaxing during special occasions like this one. It is okay on the rare occasion to just relax and enjoy family when the time calls for it. Staying on the grind is super important and excuses should not be tolerated but when family is over and there’s cause for celebration, I need to just chill out and enjoy. The other thing I need to work on is still time management related. I should have taken into account that a long run on Friday was probably not feasible and just planned for something quicker. That way I still get to enjoy the company of family and stick to my schedule. It’s all about finding the balance.
Workouts for the Week of November 23-29:
MONDAY
Mobility warm up with stretch band
8x135lb 1 min rest
6x185lb 1:30 min rest
4×225 2 min rest
2x265lb 2 min rest
5x225lb 2 min rest
5x225lb 2 min rest
5x225lb 2 min rest
Super Set overhead Rope Tricep Extensions and Lateral Raises: 1:30 Minute Rest
Rope Tricep Extensions 20×45lb and Lateral Raises 10x20lb
Rope Tricep Extensions 12×50lb and Lateral Raises 8x25lb
Rope Tricep Extensions 12×50lb and Lateral Raises 8x25lb
Rope Tricep Extensions 8×55lb and Lateral Raises 6x30lb
Finisher: Hanging ab rotations- 3 sets of 10
TUESDAY
5k Leg work out
3 Min Jump Rope Warm up
Circuit:
DB Goblet Squat
10x100lb
10x100lb
10x100lb
10x100lb
Jumping Lunges 10 Total (In between Goblet Squat and Romanian Deadlifts)
Romanian Dead Single Leg DB Deadlifts
4x85lb
4x90lb
4x90lb
4x95lb
Circuit:
Calf Raises on Machine
20×180
16×250
16×250
12×250
DB Alternating Lunges
12x130lb (6 reps each side 65lb in each hand)
12x130lb (6 reps each side 65lb in each hand)
12x130lb (6 reps each side 65lb in each hand)
12x130lb (6 reps each side 65lb in each hand)
Single Leg Hops
10 each side
10 each side
10 each side
10 each side
Cardio: 7 minutes of elliptical.
WEDNESDAY
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
15 pull ups + 5 pull ups
Cardio: 7 min Row
Alternating DB iso curls super set with Reverse flies
Iso Curls 20lbx10 and Cable Rope FacePull 15lbx10
Iso Curls 20lbx10 and Cable Rope FacePull 15lbx10
Iso Curls 20lbx10 and Cable Rope FacePull 15lbx10
Cardio: 7 min Row
THURSDAY
NOTHING
FRIDAY
Ab Circuit and Stretching
SATURDAY
1 mile Jogging warm up
Fartlek: 40 sec push
40 sec recovery jog
40 sec push
40 sec recovery jog
50 sec push
50 sec recovery jog
50 sec push
50 sec recovery jog
60 sec push
60 sec recovery jog
60 sec push
60 sec recovery jog
50 sec push
50 sec recovery jog
50 sec push
50 sec recovery jog
40 sec push
40 sec recovery jog
40 sec push
40 sec recovery jog
Quarter mile cool down
SUNDAY
Foam role
Ab Circuit and 45 minutes of deep stretch yoga
Changes Moving Forward: Moving forward I really need to take more pictures. That is the main thing. This Monday will be a 1 rep Max test with the goal to hit 300lbs or more. We will see but I might need another couple weeks if I am going to hit 300lbs. On the other hand I am feeling really good so we will just have to wait and see how things go on Monday. Once I hit 300lbs on the bench I’ll do a quick 2-3 week stabilization phase before moving onto a training regiment that is focused on 5k training and muscular endurance. I’ll ride that train through the Winter and into Spring. Still no word on when sign ups for the Arnold Pump and Run will be but I am going to train like it is still going to happen. If we get well into Spring and the Arnold Classic is cancelled then maybe I’ll just do my own pump and run. Regardless, once either of those options happen I believe I’ll go into a 4 week stabilization phase and really work on mobility and flexibility before diving into some heavy deadlifting and squatting. That would make for a fun summer! We will see. For now that is the tentative plan.
Life Updates: Not too much is going on. Work is steady and I am still improving as a Coach at OTF which I am grateful for. Trying to practice gratitude whenever possible. I am adding on a new client this coming week but I still have room for several more new clients! Holla at ya boy if anyone knows of anyone who needs a trainer.
Fowler-Fit Online Coaching 