Just Keep Swimming

Highs of the Week: This week there were some changes in my routine to account for the fact that I covered some extra shifts at OrangeTheory. I did some heavy dumbbell low rows. Since I’ve been doing a lot of heavy chest exercises I wanted to throw those back into the mix just to keep my push and pull strength somewhat consistent. Low rows are one of my favorite exercises and I haven’t done those in a while so it was fun to hit those again.

Things I Could Have Done Better: This week I did not get to do the bench progression that I was hoping for simply due to the fact that all the benches and racks were being used each time I was in the gym which never happens. I think I need to be better with my nutrition. Not in terms of what I am eating but how much. Since I do intermittent fasting I only eat in an 8 hour window. Timing is everything and if I eat my first meal too late in the day it becomes very difficult to get in all my calories before bed especially because I like to be done with eating an hour before bed at a minimum. A couple times this week I don’t believe I got my 3,200 calories in which sucks because that screws up recovery and hinders any strength gains.

Workouts for the Week of December 14-20:

MONDAY
Back Extensions
10x bodyweight hold for 1 second
10x25lb hold for 1 second
10x25lb hold for 1 second
10x25lb hold for 1 second
Low Rows
16x65lb 1:30 min rest
6x100lb 2 min rest
6x100lb 2 min rest
6x100lb 2 min rest
6x100lb 2 min rest
Incline Curls
10x25lb 1:30 min rest
8x30lb 1:30 min rest
8x30lb 1:30 min rest
6x35lb 1:30 min rest
Body weight pull ups
10
8
6
Body weight dips
16
14
12
Oblique cable press super set with half iso alternating DB curls
8x25lbs (Obliques)/10x20lbs(Curls)
8x25lbs (Obliques)/10x20lbs(Curls)
8x25lbs (Obliques)/10x20lbs(Curls)

TUESDAY
HD Power Resist class @ Engage Higher Degree Fitness(Focuses on cardio, strength and core circuit training — while Power Resist Flow tops this off with yoga flows.)

WEDNESDAY
Ab Circuit
Warm up 2 sets of 8 with bar
Set of 10 Push ups
6 Plyo Push ups
Barbell Bench Press 2 min rest
8x135lbs
6x185lbs
8x225lbs
6x225lbs + 2x225lbs
4x225lbs + 3x225lbs + 1x225lbs
DB Overhead shoulder press: 1:30 rest
10x45lbs
8x50lbs
8x50lbs
6x55lbs
DB standing shrugs 130 rest
10x100lbs
10x100lbs
10x100lbs
10x100lbs
Super Set: Face pulls and Cable Rope Tricep Extensions. 
Face Pulls 15x35lbs, Tricep Extensions 10x60lbs
Face Pulls 15x35lbs, Tricep Extensions 8x65lbs
Face Pulls 15x35lbs, Tricep Extensions 8x65lbs
Face Pulls 15x35lbs, Tricep Extensions 6x70lbs
Cardio: 7 min Row

THURSDAY
7.9 Mile Run: Average Mile Time- 7:06. Total Time of Run: 56:16

FRIDAY
7 Minute Ab circuit

SATURDAY
Arm Circles
12 Push ups
Arm Circles
6 Plyo Push ups
12 Alternating push ups and plyo push ups
Alternating DB Chest Press
6(each side)x35lbs
6x100lbs
6x100lbs
6x100lbs
6x100lbs
5x100lbs
Lateral Shoulder Raises
10x20lbs
8x25lbs
8x25lbs
6x30lbs
DB Bench Skull Crushers/Hanging Leg Raises
10x35lbs and 8 Hanging Leg Raises
8x40lbs and 10 Hanging Leg Raises
8x40lbs and 10 Hanging Leg Raises 
6x45lbs and 12 Hanging Leg Raises
Cardio: 7 min Row (Average 2:15 500m split)

SUNDAY
Foam role
45 minutes of deep stretch yoga

Changes Moving Forward: I am going start incorporating a deadlift variation with the hex trap bar. During quarantine when I was working at giant eagle I tweaked what I believe to be my SI joint in my lower back so have been avoiding deadlifts. I want to ease back into them and start with the hex trap bar before moving onto barbell deadlifts. I will also continue to incorporate heavy low rows as long as I am working on my max bench to keep my upper body balanced. I have been consistent with my 7.9 mile run times and I think it is time to begin to push my pace a little more on those. I want my average to be below a 7 minute mile.

Life Updates: Christmas is this coming week but I have my workouts planned so that should be a no factor. My OrangeTheory schedule is going to be all over the place the next couple weeks as I am covering for a couple different coaches. My 4 year anniversary with my girlfriend is this coming Monday and I am excited to celebrate with her. Other than that the show goes on. Just keep swimming.