Busy week… Good

Highs of the Week: This week was actually good for a lot of reasons. First, I was super busy with work since I did some subbing at both jobs and my new class schedule kicked in at OrangeTheory. I knew some of my workouts were going to be shorter but they were all quality and on Friday I missed a workout because I had to fly from one job to the next and then had plans. Not including getting ready in the morning and lunch time it was a 16 hour day on that Friday. More or less the best part of the week was that I did everything I planned to do personally, professionally, and workout wise.

Things I Could Have Done Better: Tuesday I had a good workout but from a progress standpoint it wasn’t exactly where I wanted to be. I believe I mentioned this last week but I noticed I was loosing weight which is not something I am trying to do especially since I’m working on my 1Rep Max for bench. Tuesday morning I also coached for classes which I do not typically do but like I said earlier I did a lot of subbing this week. Coaching can be pretty tiring since you’re on your feet and moving around. The point of me making all these excuses is that at this point I was hoping to be able to complete this- Week 4: 8×1 with 285 lbs; 3×3 with 265 lbs for my bench workout but if you check down below you will see I came no where close to that in terms of reps. Everything felt really heavy that day. Morale of the story is don’t fail to hit the required amount of calories needed to maintain weight during a period of time when working on 1 Rep Max.

Workouts for the Week of January 3-January 10:

MONDAY- Short Leg Day
Calf Raises Super Set with Lunges and Single Leg Jump Squats
30x90lbs, 12(ttl)x130lbs(65lb DBs), 10 jumps per leg
20x180lbs, 12(ttl)x130lbs(65lb DBs), 10 jumps per leg
20x180lbs, 12(ttl)x130lbs(65lb DBs), 10 jumps per leg
20x180lbs, 12(ttl)x130lbs(65lb DBs), 10 jumps per leg
8 Minute incline walk on the tread

TUESDAY- Heavy Chest Week 4 with Shoulder Maintenance
Ab Circuit
Warm up 2 sets of 8 with bar
8 Push ups
8 Plyo push ups
Barbell Bench Press
8x135lbs 1:30 rest
8x185lbs 1:30 rest
6x225lbs 2:00 rest
2x265lbs 3:00 rest
1x280lbs 3:00 rest
1x285lbs 3:00 rest
Lateral Raises
10x20lbs 1:00 rest
10x20lbs 1:00 rest
8x25lbs 1:00 rest
8x25lbs 1:00 rest
6x30lbs 1:00 rest
6x30lbs 1:00 rest
Cardio: 7 min Row

WEDNESDAY- Long Run
7.9 Mile Run- 56:18 @ 7:08 average mile pace

THURSDAY- Back, Shoulders, 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
Standing DB Overhead Press
10x45lbs 1:30 Rest
8x50lbs 1:30 Rest
8x50lbs 1:30 Rest
6x55lbs 1:30 Rest
DB Seated Incline Curls with Oblique Crunches for Active Recovery
10x25lbs + 12 Oblique Crunches (each side)
8x30lbs + 12 Oblique Crunches (each side)
8x30lbs + 12 Oblique Crunches (each side)
6x35lbs + 12 Oblique Crunches (each side)

FRIDAY- Big work day
Morning Ab circuit

SATURDAY- Hypertrophy Chest, Shoulders, Triceps, and Abs
Warm up 2 sets of 8 with bar
8 Push ups
Arm Circles
Barbell Bench Press
8x135lbs 1:30 Rest
8x185lbs 1:30 Rest
8x225lbs 3:00 Rest
8x225lbs 3:00 Rest
7x225lbs 3:00 Rest (failed 8th rep)
Lateral Raises
10x20lbs 1:00 Rest
10x20lbs 1:00 Rest
8x25lbs 1:00 Rest
8x25lbs 1:00 Rest
6x30lbs 1:00 Rest
6x30lbs 1:00 Rest
Laying DB Skull Crushers
10x40lbs 1:30 Rest
10x40lbs 1:30 Rest
10x40lbs 1:30 Rest
10x40lbs 1:30 Rest
Stretch and Abs

SUNDAY
6 minute ab circuit
45 minutes of deep stretch yoga

Changes Moving Forward: This week I look forward to a slightly less busy week. I want a full hour leg workout at minimum this week and a long run as well. I am also hoping to complete what would have been my chest strength workout this week for this coming week. I am trying to be extra attentive to my food this week to make sure I am hitting my calories. Sleep is something I forgot to mention in the things I could have done better section but I have been staying up later than normal and I need to be on a proper sleep schedule that allows for 7.5 hours of sleep minimum.

Life Updates: I do not really have much to update going for this coming week. On Tuesday of this week I am taking an online TRX course for 7 hours so we will see how that goes. Not sure what there is to talk about for 7 hours so hopefully it is all good content. Seriously though not much to update. This coming week is just another opportunity to keep on the path.