Highs of the Week: This week I was glad that I got two days of chest workouts this week. One for strength progression and one for hypertrophy/strength. My training for my 300lb max is going to be much more focused and intentional. I am super excited about that moving forward. I was also happy to get in a fartlek workout this week. I am pushing myself harder within the parameters of the intervals that I run so I feel faster. Also, on Friday and Saturday, I got a lot of good work done and really felt like I reinvested in my personal work outside of my jobs and got back on the workout train after some rough days of Wednesday and Thursday. The Grind/The Path is such an enriching journey as I both love it and also feel trapped by it. When you love it you feel and understand the benefits as you plow through your day. On the days when it sucks you know that sticking with it is what The Grind is truly about. Mental toughness and fortitude. When you fall off The Path you are forced to humble yourself and recognize that you are only human. All we can do is recognize and learn from our failures as we hop back on The Path.
Things I Could Have Done Better: On Tuesday evening I had a good amount to drink staying up late with an old roommate of mine and it was a great time! I didn’t feel super hung over on Wednesday but I was drained physically and mentally from staying up until 3am. That combined with beer and pizza had me feeling super out of it on Wednesday throughout the day. I took the day off of working out which I was not happy about doing and then Thursday I procrastinated some of my personal studying in the morning causing me to have to cut my workout short so I could be ready and on time of a client that day. My workout on Tuesday was also shorter for the same reasons. I also did not get enough cardio in because I cut my workouts short and I typically do cardio at the end. Cardio is so important for overall health and wellness and since I am a runner missing cardio is inexcusable. This was a hard week for me I really was not feeling like doing much of anything. That being said there is a happy ending to this week. I believe that because I slightly overdid it on Tuesday night (I’m just not used to staying up late and drinking nowadays), I again realized how making those less than desirable decisions can impact you in a direct and immediate way. It was a great lesson to relearn because I feel motivated and recommitted to the path of fitness and nutrition after a week of not really feeling it. I believe that it’s okay to overdue it every once and awhile for a couple reasons. First, it is usually a good time and second, it’s good reminder of why I don’t like to engage in binge drinking on a regular basis. It’s okay to let loose and have a good time but that type of behavior is unsustainable so it’s not something I consistently engage in.
Workouts for the Week of December 7-13:
MONDAY
Warm up with 2 sets of 8 reps with the bar
8x135lb 1 min rest
5x185lb 1:30 min rest
2x225lb 2 min rest
1x265lb 2:30 min rest
1x270lb 2:30 min rest
1x270lb 2:30 min rest
1x270lb 2:30 min rest
1x270lb 2:30 min rest
4x240lb 2:30 min rest
4x240lb 2:30 min rest
4x240lb 2:30 min rest
TUESDAY
5k Leg work out
Mountain Climbers
Circuit:
DB Goblet Squat
10x100lb
10x100lb
12x100lb
16x100lb
Jumping Lunges 10 Total (In between Goblet Squat and Romanian Deadlifts)
Romanian Dead Single Leg DB Deadlifts
4x85lb
4x90lb
4x90lb
4x95lb
Circuit:
Leg Extension Machine (Single Leg)
10x145lb (10 reps each leg)
8x160lb (8 reps each leg)
8x160lb (8 reps each leg)
6x175lb (6 reps each leg)
Single Leg Body weight Calf Raises
20 reps each leg
20 reps each leg
20 reps each leg
20 reps each leg
Single Leg Hops
10 each side
10 each side
10 each side
10 each side
Body Weight Yoga Ball Hip Bridge Hamstring Curls
10 Reps
10 Reps
10 Reps
10 Reps
WEDNESDAY
Ab Circuit
THURSDAY
Pull ups 20
Barbell Bench Press with 2:30mins of rest.
225lbx8
225lbx8
225lbx8
Pull ups 20
Single Arm DB Lateral Raises
20lbx10
20lbx10
20lbx10
20lbx10
Pull ups 20
Cardio: 7 min Row
FRIDAY
Ab Circuit
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
SATURDAY
First work out- Circuit:
25 Kettle Bell Swings with 30lbs
10 Single Arm Kettle Clean to Presses on each side with 30 lbs
25 reps on the ab wheel
25 Kettle Bell Swings with 30lbs
10 Single Arm Kettle Clean to Presses on each side with 30lbs
25 reps on the ab wheel
25 Kettle Bell Swings with 30lbs
10 Single Arm Kettle Clean to Presses on each side with 30lbs
25 reps on the ab wheel
25 Kettle Bell Swings with 30lbs
10 Single Arm Kettle Clean to Presses on each side with 30lbs
25 reps on the ab wheel
Second Workout:
Pull ups: 10 pull ups every minute for 5 minutes
DB Bench Low Rows with 2:30mins of rest
100lbx6
100lbx6
100lbx6
Pull ups: 5 pull ups every 30 seconds for 5 minutes
SUNDAY
Foam role
Ab Circuit and 45 minutes of deep stretch yoga
Changes Moving Forward: I sort of went over this the “Things I Could Have Done Better” section but I really feel recommitted to the path I am on. Friday, Saturday, and Sunday were all really productive days both mentally and physically and I feel like I have a newfound appreciation for the grind. My goal for this week is to just be an absolute savage in the gym and aggressively get shit done.
Life Updates: Starting in January I will be coaching more at OrangeTheory Fitness which I am super excited about. I am feeling really good about the rest of this month in the sense that I am ready to get things done but also because it’s the season of giving. This time of year is always crazy and now with Covid everything is already dialed up to the extreme. There is no better time to help people in your local community and to do your best to be there in some sort of fashion for the people you love. That’s all I got. I still have room for more clients so as always if you or someone you know needs a trainer then send them my way. Peace out fools.
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