Get After All Of It

Highs of the Week:  I did what I was supposed to for 240 five sets of five even though I failed the last rep. I am certain I will get it this week and because on my Saturday Hypertrophy day I got my set 3 sets of 8 with 225lbs. I’ve been getting better rest and this week I am certain I will get that final rep. On one of the days I did some Yoga Pose Practice: Bakasana or Crow/Crane with beginner pose Frog Stand and seated fold. A buddy of mine from school now lives in Thailand and has become a Yoga instructor there. He recently created an instagram account where he breaks down poses and moves. Check him out on instagram @yoga_with_tom

Things I Could Have Done Better: I struggled with time management again this week which is what resulted in me having to take Thursday off. That being said I got a lot of stuff done around the house and ran some errands so it was really productive. Made some lemonade out of lemons.

Workouts for the Week of February 1 – February 7:

MONDAY- Kettle Bell Day
6 min ab circuit
3 Min jump rope warm up
Circuit (Repeated 4 times)
25x35lbs Kettle Bell Swings
12x35lbs Weighted Balanced Hip Bridges (The balance comes from having my feet strapped in an ab wheel)
12x35lbs Kettle Cleans (each side)
15 Full Burpees

TUESDAY- 1 Hour long OTF Power Workout

WEDNESDAY- Heavy Chest Week 8
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
5x240lbs 3:00 rest
5x240lbs 3:00 rest
5x240lbs 3:00 rest
5x240lbs 3:00 rest
5x240lbs 3:00 rest (FAILED Final Rep)
DB Shoulder Shrugs (1:30 Rest)
10x100lbs
10x100lbs
10x100lbs
10x100lbs
Trap Bar Deadlifts
10x135lbs
10x135lbs
10x135lbs
10x135lbs
Face Pulls with Long Handles) and Tricep Extensions with the Bar (1: 30 Rest)
15×27.5lbs and 16×62.5lbs
15×24.5lbs and 15×72.5lbs
15×24.5lbs and 8×82.5lbs
7 min incline walk on the tread 4.5% incline and 4.5 mph

THURSDAY- No Workout- Lots of housekeeping chores to do.
6 Min Ab Circuit
5 min boxing technique practice

FRIDAY- Miscellaneous
20 Pull ups
Cable Punches and Hanging Leg Raises
10×24.5lbs (each) and 8 leg raises
10×24.5lbs (each) and 8 leg raises
10×24.5lbs (each) and 8 leg raises
10×24.5lbs (each) and 8 leg raises
20 Pull ups
Kneeling Cable Crunch and DeadBugs
25×72.5lbs and 12 total DeadBugs
25×72.5lbs and 12 total DeadBugs
25×72.5lbs and 12 total DeadBugs
25×72.5lbs and 12 total DeadBugs
20 Pull ups
Oblique Sit Ups and Flutter Kicks
20 sit ups each side and 30 seconds of flutter kicks
20 sit ups each side and 30 seconds of flutter kicks
20 sit ups each side and 30 seconds of flutter kicks
20 sit ups each side and 30 seconds of flutter kicks
14+3+3 pull ups
3 mins on the bike
5+5+5+5 pull ups
3 mins on the bike

SATURDAY- Hypertrophy Chest, Back, and Triceps
8 Push ups
8 Plyo Push ups
Barbell Bench Press
8x135lbs 1:30 Rest
8x185lbs 2:00 Rest
8x225lbs 3:00 Rest
8x225lbs 3:00 Rest
8x225lbs 3:00 Rest
Flat Bench Single Arm Row
8x100lbs (each side)
8x100lbs (each side)
8x100lbs (each side)
8x100lbs (each side)
Overhead DB Shoulder Press
10x45lbs 1:30 Rest
8x50lbs 1:30 Rest
8x50lbs 1:30 Rest
6x55lbs 1:30 Rest
Incline Curls
10x25lbs 1:30 Rest
8x30lbs 1:30 Rest
8x30lbs 1:30 Rest
6x35lbs 1:30 Rest
7 min row

SUNDAY
Ab Circuit and 45 minute deep stretch yoga

Changes Moving Forward: I’ve begun setting bedtime alarms which is something that I used to do to guarantee eight hours of sleep which I am excited to get back in to for this coming week. Sleep is of paramount importance for recovery and the last month or two I have been watching an extra episode or so before bead and it’s a bad habit that I am stopping.

Life Updates: I hit 150 classes taught at OrangeTheory Fitness! I’ve been there just over three months and it has been going great. I am so thankful to have a job that I enjoy. I’ve worked some crummy jobs before so I am eternally grateful to be where I am in life right now. I am getting better every week and I plan on continuing to get better every week.