Highs of the Week: I was stoked to the max about my heavy chest day seeing as 280lbs is a new max for me and I did seven sets of one. That’s the type of progress I am looking for and hope to continue into the coming weeks. Despite still not getting my long run in I did get a fartlek in. Interval training is so good for the heart and it feels great to run and feel the air in your lungs. Trap Bar Deadlifts began this week which were a success. My back has been feeling better each day this week and the trap bar proved to be of no issue. Great news.
Things I Could Have Done Better: Didn’t get to do my chest hypertrophy day due to the fact that the racks were all used up at my gym. Not anything I can do about that I guess. I need to be better about stretching daily. Scheduling made it so I could not complete a long run this week however, that was the one thing I wanted to do this week and probably could have sacrificed something to make that happen. I also did not eat enough on New Years (rookie mistake) and had too much alcohol. While I was not nauseous the next day I was super drained and had a headache so I did not do anything on Friday. I don’t feel too bad about that because it was New Years but I was worthless the next day and I would have liked to workout out so not great. Holiday’s are fun but I am glad that there are not any big ones in the near future.
Workouts for the Week of December 28, 2020-January 3, 2021:
MONDAY- Fartlek
Half mile warm up
Run- 40 sec
Jog- 40 sec
Run- 40 sec
Jog- 40 sec
Run- 50 sec
Jog- 50 sec
Run- 50 sec
Jog- 50 sec
Run- 60 sec
Jog- 60 sec
Run- 60 sec
Jog- 60 sec
Run- 50 sec
Jog- 50 sec
Run- 50 sec
Jog- 50 sec
Run- 40 sec
Jog- 40 sec
Run- 40 sec
Jog- 40 sec
1/4 mile cool down
TUESDAY- Heavy Chest Week 3 with Shoulder Maintenance
Ab Circuit
Warm up 2 sets of 8 with bar
Barbell Bench Press
8x135lbs 1:30 rest
6x185lbs 1:30 rest
5x225lbs 2:00 rest
2x265lbs 3:00 rest
1x280lbs 3:00 rest
1x280lbs 3:00 rest
1x280lbs 3:00 rest
1x280lbs 3:00 rest
1x280lbs 3:00 rest
1x280lbs 3:00 rest
1x280lbs 3:00 rest
4x255lbs 3:00 rest
2x255lbs 3:00 rest
2x255lbs 3:00 rest
2x255lbs 3:00 rest
DB Lateral Raises
10x20lbs 1:30 rest
8x25lbs 3:00 rest
8x25lbs 3:00 rest
6x30lbs 3:00 rest
Cardio: 7 min Row
WEDNESDAY- Recovery Day due to lower back
Stretch
3 min elliptical
ab circuit
Stretch
THURSDAY- Back and Biceps
20 Pull ups
Trap Bar Deadlifts- 1:30 Rest
10x135lbs
10x135lbs
10x135lbs
10x135lbs
20 Pull ups
DB Standing Shrugs- Rest 1:30
10x100lbs
10x100lbs
10x100lbs
10x100lbs
20 Pull ups
DB Seated Incline Curls with Oblique Crunches for Active Recovery
10x25lbs + 12 Oblique Crunches (each side)
8x35lbs + 12 Oblique Crunches (each side)
8x35lbs + 12 Oblique Crunches (each side)
6x35lbs + 12 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
Stretch
FRIDAY- Hungover
Nap
SATURDAY- Chest Stretch, Shoulders, and Triceps
Half mile treadmill warm up
Standing Cable Chest Flys (high, mid, and low with no rest between) super set with Cable Wood Chops- Rest 1:30
Chest Flys
High- 10×27.5lbs, Mid- 10×27.5lbs, Low 10×22.5
Wood Chops
10×47.5lbs (each side)
Chest Flys
High- 10×27.5lbs, Mid- 10×27.5lbs, 10xLow 22.5
Wood Chops
10×47.5lbs (each side)
Chest Flys
High- 10×27.5lbs, Mid- 10×27.5lbs, Low 10×22.5
Wood Chops
10×47.5lbs (each side)
Chest Flys
High- 10×27.5lbs, Mid- 10×27.5lbs, Low 10×22.5
Wood Chops
10×47.5lbs (each side)
DB Incline Press
10x65lbs
10x65lbs
10x65lbs
10x65lbs
Standing DB Overhead Press
10x45lbs
6x55lbs
6x55lbs
6x55lbs
Standing Cable Rope Overhead Tricep Extensions
30×32.5lbs
20×42.5lbs
12×52.5lbs
8×62.5lbs
7 min row (2:19 500m split average)
SUNDAY
6 minute ab circuit
45 minutes of deep stretch yoga
Changes Moving Forward: Lower back issues are getting better however, I do need to be stretching more as mentioned earlier. I am going to try stretching first thing in the morning. I have yet to give that a try and I could see myself enjoying that as it would be soothing way to start the day. Long run day needs to happen this week dammit. Next week I’ll be doing 8 sets of one with 285 next week which I am ready to tackle. Also, no picture this week but I promise I’ll have one next week. Not that anyone reads this or cares but I said that I would have a picture each week and I have not done that moving forward I’ll be sure to be on my photo game.
Life Updates: My lower back is feeling better and I believe with more stretching I should be able to fit in a leg day. The trap bar deadlifts are here to stay. I’ll keep doing those throughout the winter and into spring. I’ll keep it light for now so I don’t injure myself but I will be adding some wheels soon enough. On another note my new coaching schedule begins so I’ll have four extra classes which is a good thing. This wont be a big deal in the future but I am also subbing a bunch this week as well and I am covering another shift at my apartments gym so I am really going to have to be on my A+ game this week. I am usually my best self when I have a lot on my plate so I am looking forward to this busy week. It’s going to be hard to squeeze all my workouts in this week but I’ll do my best.
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