EGO

Highs of the Week: I haven’t taken an OrangeTheory class in ages so that was great. OrangeTheory workouts are so good when it comes to heart rate and cardio training. I’ve also been working on my rowing so it felt good to put my practice to work. I burnt 806 calories. My average heart rate was 148bpm and my peak was 185bpm. OrangeTheory just gives you a bit of everything so you are never really bored. I also really enjoyed my workout on Tuesday with my sisters boyfriend. It was our first time working out together it was nice to finally make that happen and I hardly ever have a workout buddy. We freestyled the workout so I didn’t write much down which was a welcome change of pace. My highest high of the week was Tuesday after I did nothing on Monday because I felt a huge sense of recommitment to my lifestyle after dropping the ball the day before. While stumbling off the path is never the goal, it can be a useful trigger for some self reflection. It was a welcome reminder that sometimes a day of rest can be a good thing

Things I Could Have Done Better: This was the roughest weak I’ve had in a while with regards to being being honest with myself about where I am progress wise on the way to my goals. On Wednesday I had too much ego going into workout. I over estimated where I was at for the 5 sets of 5 on the benchpress. Had I started at 245 instead of 250 I believe I could have successfully completed my workout. Instead I gassed myself out with the 250. Gravity does not lie.  Monday I actually went to my gym but ended up getting caught up in a conversation with a fellow employee and another member for 45 minutes. I had to get ready for work so I left the gym without doing a single thing. I also did not do my abs or stretch that day. I did not study or ready. I was super unproductive until I went to work. I was super excited to coach that night because of how little I did that day. I ended up having great classes and felt a sense of relief after I finished coaching because I new that I had done what I was supposed to and had done it well. I always feel better when I do the things I am supposed to do and Monday was a good reminder of that.

Workouts for the Week of January 18-January 24:

MONDAY- Failed
Nothing

TUESDAY- Back, Shoulders, and Biceps (Worked out with my sisters boyfriend and we freestyled it so not everything has correct sets and reps)
Single Arm Bench Row- 5 sets of 8-12 with 85lbs
Lat Pull Downs- Started with 75lbs and went up to 205lbs. Sets and reps unknown.
Shoulder Matrix: All done with 10 pound plates in each hand.
10 Punches each side
10 Scarecrows
10 Servers
10 X’s
10 Pouring Cans
Face Pulls- 5 sets of 8-12 with the handles @ 25lbs.
Crazy 8s- Performed ladder with the curl bar @ 36lbs going from 1-8 reps and then back down. Rest was taken while the other would curl then the bar was immediately passed.
Evening Stretch.

WEDNESDAY- Heavy Chest Week 6 with Triceps
Ab Circuit
Warm up 2 sets of 8 with bar
8 Push ups
8 plyo push ups
Barbell Bench Press
8x135lbs 1:30 rest
6x185lbs 1:30 rest
5x250lbs 3:00 rest
4x245lbs 3:00 rest
4x245lbs 3:00 rest
4x240lbs 3:00 rest
4x240lbs 3:00 rest
Reverse Grip Incline Cable Chest Flys- 1:30 Rest
12×12.5lbs (each side)
12×12.5lbs (each side)
12×17.5lbs (each side)
12×22.5lbs (each side)
10×27.5lbs (each side)
7×33.5lbs (each side)
DB Tricep Kickbacks/Skull Crushers
5x45lbs and 37 second hang 1:30 rest
5x45lbs and 30 second hang 1:30 rest
5x45lbs and 30 second plank 1:30 rest
5x45lbs and 30 second plank 1:30 rest
5x45lbs and 30 second plank 1:30 rest
Cardio: 7 min Row

THURSDAY- OrangeTheory Fitness Strength Workout (60 minutes)

FRIDAY- Covered morning shift then went straight to other job
Ab circuit
Stretch

SATURDAY- Hypertrophy Chest, Shoulders, and Triceps
Warm up 2 sets of 8 with bar
8 Push ups
Barbell Bench Press
8x135lbs 1:30 Rest
6x185lbs 1:30 Rest
8x225lbs 3:00 Rest
8x225lbs 3:00 Rest
8x225lbs 3:00 Rest
Trap Bar Deadlifts and Pull-ups- 1:30 Rest
10x135lbs + 10 pull-ups
10x135lbs + 10 pull-ups
10x135lbs + 10 pull-ups
10x135lbs + 10 pull-ups
Standing DB Overhead Press- 1:30 Rest
10x45lbs
8x50lbs
8x50lbs
6x55lbs
7 mins of rowing

SUNDAY
Ab Circuit and 45 minute deep stretch yoga

Changes Moving Forward: At OrangeTheory we have something going on for the members called Transformation Challenge. Long story short the coaches are encouraged to take two classes a week to help with member morale as the journey through the Transformation Challenge. Im going to try and hit 2 OTF workouts a week until the Transformation Challenge ends in March. Moving forward I am also going to change my wakeup time to reflect when I go to bed. I typically get up at 5:25 am as I typically go to bed around 9:25pm and that is a full 8 hour cycle. However, due to my new work schedule, some nights I got to bed after 10pm. I want to get at least 7 1/2 to 8 hours a night and I have not been doing that. It has been impacting my mental and physical recovery which I can no longer allow if I am going to increase my bench by another 20lbs and take 2 OTF classes a week.

Life Updates: Life’s good nah mean? Not much to update here. I am enjoying my work schedule and have been achieving progress when it comes to developing resources for myself to help with my personal training clients. I am currently working on a spreadsheet that will calculate your exact macro and micronutrients depending on your height, weight, activity level, gender, and age. Stuff like that already exists but you have to pay for it or it doesn’t show everything that I want it to so I started making it myself. It might take awhile but I think I’ll learn a lot and it will be an indispensable tool in the future.