ANOTHER! (smashes glass)

Highs of the Week:  The title is a reference to the first Thor movie. I titled this post with said title because I want another week like this. I hit 5 sets of 5 with 240lbs without failing. I tried a workout with the Lagree Machine at The Butcher Shop which was super fun! It was mostly a full body stabilization workout. I was sore for days after. Duly noted that I need 4 weeks of stabilization after this heavy lifting phase is over. I also really enjoyed my 20 minute run. I am trying to put the long runs on the back burner so doing a quicker paced shorter distance allowed for the cardio release I crave. Really looking forward to running more in the next month or two.

Things I Could Have Done Better: Working out first things first and remembering why that is a good thing. I used to workout first thing in the morning right when my gym opened but I sort of stopped that when Covid hit. Once gyms opened back up I was studying for my Nutrition Cert first thing in the morning and then I was doing my OTF studying in the morning after that finished up. Now I am in the habit of working out in the late morning. While there is nothing inherently wrong with that, it does not work best for me. I end up trying to do too much in the mornings and end up rushing around to get ready for the day after my workouts and I always feel like I am rushing around. This was not the case when I would workout early in the morning. By the time my girlfriend wakes up around 7-8am and when she gets up we usually talk or hangout until she leaves for work. I love hanging with her in the morning it’s one of the highlights of my day but I usually schedule personal stuff for myself to do that I do not complete until after she leaves and by then I am behind schedule and get to my workouts late. If I were to workout first then I could appropriately asses how much time I have to read and have me time before I need to get ready. Working out is defiantly a priority and I can make them as long as I want if I do them first thing as opposed to waiting until later when I have to be done by a certain time.

Workouts for the Week of February 8 – February 14:

MONDAY- Short Leg Day
3 Min jump rope warm up
Leg Press:
20x130lbs
20x250lbs
20x370lbs + 10 Jumping Lunges
20x370lbs + 10 Jumping Lunges
20x370lbs + 10 Jumping Lunges
20x370lbs + 10 Jumping Lunges
Walking Lunges: 70lbs each hand
10x70lbs
12x70lbs
12x70lbs
12x70lbs
3 mins on the tread @ 4.5 mph and 4.5% incline
7 min row

TUESDAY- 1 Hour Long OTF Endurance Workout

WEDNESDAY- Class at The Butcher Shop
Ab Circuit
50 minute long class using a Lagree Machine.

THURSDAY- Heavy Chest Week 9 with Shoulder Maintenance and Grip Strength
6 Min 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
Lateral Raises super setted with Face Pulls with Long Handles: (1:30 Rest)
8x25lbs and 15x30lbs
8x25lbs and 15x30lbs
8x25lbs and 15x30lbs
Half Iso Alternating DB Curls:
10x20lbs
10x20lbs
10x20lbs
7 min row

FRIDAY- Back and Cardio
20 Pull ups
Trap Bar Deadlifts:
10×135lbs + 10 Pull ups
10×135lbs + 10 Pull ups
10×135lbs + 10 Pull ups
10×135lbs + 10 Pull ups
Weighted Back Extensions: (hold for 1 second at the top)
10x25lbs + 10 Pull ups
10x25lbs + 10 Pull ups
10x25lbs + 10 Pull ups
10x25lbs + 10 Pull ups
20 Minute Run: Ran 2.84 miles
Started @ a 7:08 mile pace and slowly increased pace every 5ish minutes to end @ a 5:45 mile pace.
.16 mile cool down

SATURDAY- Hypertrophy Chest, Traps, Triceps/Serratus Anterior, and Biceps
8 Push ups and Arms Circles
Dumbbell Bench Press:
16x70lbs 1:30 Rest
6x200lbs 2:00 Rest
7x200lbs 3:00 Rest
6x200lbs 3:00 Rest
Shoulder Shrugs: 1:30 Rest
12x100lbs
12x100lbs
12x100lbs
12x100lbs
Tricep Rope Extensions and Cable Punches
8x70lbs and 10x25lbs (each)
8x75lbs and 10x25lbs (each)
8x75lbs and 10x25lbs (each)
Incline Curls and Oblique Crunches: 1:00 Rest
10x25lbs and 12 crunches each side
8x30lbs and 12 crunches each side
8x30lbs and 12 crunches each side
8x35lbs and 12 crunches each side
6x40lbs and 12 crunches each side
7 min walk on the tread @ 7% incline and 4.5mph

SUNDAY
Ab Circuit and 45 minute deep stretch yoga

Changes Moving Forward: I just need to leave to workout sometime around 6-630.

Life Updates: Nothing crazy to update with. My girlfriends sister will be visiting with us for the coming week which I am super excited for. She is like a sister to me and we used to live together with a bunch of other people back in the day when I was more of a dirty pirate. Anyways I also want to clarify something. On most days I do a 6-7 minute ab circuit early in the morning to start my day. There isa guy on YouTube named Jeff Cavaliere who also has a website called Athleanx.com! He has some great follow along ab routines that really get your abs fried. I also do the “Dirty 30’s” by Mike Rashid. Mike Rashid was the first YouTube fitness guy I started following religiously like 6 years ago when I was 19. I found him through CT Fletcher who is another guy I really look up to. I follow Mike to this day. He is a super cool dude with a great story who is really trying his best to make the world a better place. I also like Jeff Nipard, Cali Muscle, and occasionally I watch Scott Herman. Some of my other celebrity fitness influences outside of my Mom and Dad are The Rock (obviously), Marky Mark, Michael B. Jordan, and Chris Hemsworth. I know some of those dudes are on the juice, which is something I plan on staying away from, but they get after it and workout hard. That’s what it’s all about.