Winter is Here

Highs of the Week: My girlfriend and I celebrated 4 years together on Monday into Tuesday which is why I had a short workout on Tuesday. That was part of the plan though I really wanted to make sure everything worked out and we ended up having a really great time together. The highs of this week are definitely both bench days. I did what I had to do all without a spot. Definitely dangerous and I do not recommend doing that but I made it work and I’m glad I did. Always good to see progress especially going straight into another heavy chest bootcamp after not focusing correctly on the first one. I was worried about a plateau but that has yet to come. We will see how long that lasts.

Things I Could Have Done Better: I had planned to do the lift I did on Saturday on Christmas day but I decided to enjoy the day instead. Not upset about it. I actually feel really good about this week. I did what I was supposed to for all my workouts and didn’t have to cut anything short. The main this is I wish I had time for a long run this week but it was not in the cards.

Workouts for the Week of December 21-27:

MONDAY- Legs
3 min jump rope warm up
Circuit:
Goblet Squats- Straight into 10 jumping lunges then the Romanian Deadlifts
10x100lbs
10x100lbs
10x100lbs
10x100lbs
Single Leg Romanian DB Deadlifts- 1:30 min rest before restarting the circuit.
5x80lbs
4x85lbs
4x85lbs
4x90lbs
Circuit
Calf Raises (leg press machine)- Straight into single leg leg press.
20x170lbs
20x190lbs
20x190lbs
20x210lbs
Single Leg Leg Press followed by 10 single leg hops (each).
10x170lbs
8x190lbs
8x190lbs
8x210lbs
Cardio: 7 min Row

TUESDAY- Short Day
Ab Circuit
100 Burpees in 10 mins (50 full burpees with push ups, 30 without pushups, then 10 with pushups to finish. Completed in 9 minutes 30 seconds.)

WEDNESDAY- Heavy Chest
Ab Wheel
Warm up 2 sets of 8 with bar
Barbell Bench Press
8x135lbs 1:30 rest
6x185lbs 1:30 rest
2x225lbs 2:00 rest
1x265lbs 3:00 rest
1x275lbs 3:00 rest
1x275lbs 3:00 rest
1x275lbs 3:00 rest
1x275lbs 3:00 rest
1x275lbs 3:00 rest
1x275lbs 3:00 rest
5x245lbs 3:00 rest
3+2x245lbs 3:00 rest
3+1+1x245lbs 3:00 rest
Cardio: 7 min Row

THURSDAY- Back, Shoulders, Biceps
20 Pull ups
Dumbbell Deadlifts- 1:30 Rest
10x50lbs
10x50lbs
10x50lbs
10x50lbs
20 Pull ups
DB Standing Overhead Press- Rest 1:30
10x45lbs
8x50lbs
8x50lbs
6x55lbs
Lat Pull Downs
20x150lbs 2:00 rest
DB Standing Shrugs- Rest 1:30
10x100lbs
10x100lbs
10x100lbs
10x100lbs
Lat Pull Downs
20x150lbs 2:00 rest
DB Seated Incline Curls with Oblique Crunches for Active Recovery
10x25lbs + 12 Oblique Crunches (each side)
8x30lbs + 14 Oblique Crunches (each side)
8x30lbs + 14 Oblique Crunches (each side)
8x35lbs + 16 Oblique Crunches (each side)
Face Pulls Super Set with Half Iso Alternating DB Curls- Rest 1:30
15x35lbs and 10x20lbs
15x35lbs and 10x20lbs
15x35lbs and 10x20lbs
Cardio: 7 min Row

FRIDAY- Christmas!
Cookie Curls

SATURDAY- Chest Hypertrophy, Back, and Triceps
3 minute warm up row
Barbell Benchpress
12xBarbell (45lbs)
8x135lbs Rest 1 minute
5x185lbs Rest 1:30
8x225lbs Rest 2:30
8x225lbs Rest 2:30
8x225lbs Rest 2:30
Circuit
Hip Hinge Low Rows, Straight Bar Tricep Extensions, 30 second Starfish Crunch- Rest 1:30
8x50lbs, 20x50lbs
10x50lbs, 16x60lbs
10x50lbs, 12x70lbs
10x50lbs, 8x80lbs
Cardio: 10 min elliptical
5 min stretch

SUNDAY
6 minute ab circuit
45 minutes of deep stretch yoga

Changes Moving Forward: Like I mentioned last week I want to incorporate the hex bar into my back, shoulder, and bicep day to strengthen my posterior chain. This coming summer is going to be the summer of squats and deadlifts so I need to hop on the hex bar. The reason I didn’t this week is because someone was using it so I subbed it for lighter dumbbell deadlifts. This coming week there will be a long run since I missed the past week.

Life Updates: Starting January 1st, 2021 I will be coaching an additional four classes at OTF which is great. I could use the practice and the money. Outside of New Years Eve/Day there are not any major Holidays that involve eating horrible food so that is nice. I got a scale for food and a scale for people for Christmas this year so I can be really precise with my nutrition this year. My New years resolution is to do 200 pull ups in an hour however I can get them done. Must have proper form/range of motion. Usually I don’t do New Years resolutions because if you want to work on yourself there is no need to wait until the New Year but I figured that 200 pull ups would be a good one since I just did 5 sets of 20 for 100 pull ups in an hour not too long ago. Soon it will be 4 sets of 25! Winter is here friends so time to batten down the hatches and get ‘er done. No excuses.