Staycation

Highs of the Week:  I hit five sets of five with 240 again and while I wouldn’t call it easy, I definitely feel good about doing 245 this coming week. Another high was my workout on Thursday. Even though it was short I had a super busy day and it was literally all I could fit in. The workout ended up feeling really good and it just felt great to sneak in a quick one during a busy day.

Things I Could Have Done Better: My cardio was weak this week. I basically did next to know cardio which is super trashy. I knew this week would be more laid back but the lack of cardio is a serious party foul. That will not happen this coming week.

Workouts for the Week of February 15 – February 21:

MONDAY- 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: 75lbs each hand
10x70lbs
12x70lbs
12x70lbs
12x70lbs
Circuit: Calf Raises, Single leg Romanian Deadlifts, and Single leg hops.
Calf Raises:
20x250lbs
20x250lbs
20x250lbs
20x250lbs
Single Leg Romanian Deadlifts: Reps obviously done on both legs
5x95lbs + 10 single leg hops on each leg
5x95lbs+ 10 single leg hops on each leg
5x95lbs+ 10 single leg hops on each leg
5x95lbs+ 10 single leg hops on each leg
7 min row

TUESDAY- Off

WEDNESDAY- Heavy Chest Week 10 with Shoulder Strength and Tricep Strength
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:
5x30lbs
5x30lbs
5x30lbs
5x30lbs
5x30lbs
Laying DB Tricep Extensions:
5x45lbs
5x45lbs
5x45lbs
5x45lbs
5x45lbs
7 min row

THURSDAY-
6 Min Ab Circuit
20 Pull ups
Trap Bar Deadlift:
10x 135lbs + 10 Pullups
10x 135lbs + 10 Pullups
10x 135lbs + 10 Pullups
10x 135lbs + 10 Pullups
Shoulder Shrugs: 100lbs in each hand
12x200lbs + 10 Pullups
12x200lbs + 10 Pullups
12x200lbs + 10 Pullups
12x200lbs + 10 Pullups
7 min row

FRIDAY- None

SATURDAY- Hypertrophy Chest and Back
8 Push ups and Arms Circles
Dumbbell Bench Press: 100lbs in each hand
16x60lbs 1:30 Rest
6x200lbs 2:00 Rest
8x200lbs 3:00 Rest
8x200lbs 3:00 Rest
DB Bench Row: 1:30 Rest
8x100lbs (each side)
8x100lbs (each side)
8x100lbs (each side)
8x100lbs (each side)

SUNDAY
Ab Circuit and 45 minute deep stretch yoga

Changes Moving Forward: Just going back to the normal path with workouts earlier in they morning instead of 10am or 11am.

Life Updates: This past week was really relaxing. Since my girlfriend Tay’s sister was going to stay with us for the week I was prepared for this week to have less structure and be more relaxed. I don’t typically take two full days off and two of my workout days were fairly short but that’s what I expected. Tay’s sister and I actually met before I knew Tay so here and I have been friends for about 6 years at this point and it was really nice to catch up. I also covered two extra classes at OTF on Thursday and had to train a client so that was why that workout was so short. All in all this past week was great. I feel good about having a more chill week and I am hoping it sort of works as a deload week. I am excited to hop back into it this coming week feeling refreshed and rejuvenated.