Highs of the Week: I hit 5 sets of 5 with 245 on the bench which was a big relief. Nice to see progress without any set backs. What had me even more stoked was that I got in 140 pull ups during my Thursday workout. That’s the most pull ups I’ve done in a workout. I want to do 200 in a workout eventually but I might have to limit the other stuff I do during that workout. The final high of the week was exercise related as I got in a great workout at OTF Westerville on Tuesday. Power days are always hardcore and I love getting after it on the tread.
Things I Could Have Done Better: My Friday work out was half assed. I had to leave for Cleveland by 12pm and still needed to pack and other stuff so it was mostly just maintenance day. Better than nothing but I knew I probably wasn’t going to workout on Sunday and I didn’t. In summation I could have done more on Friday.
Workouts for the Week of February 22 – February 28:
MONDAY- Leg Day
Ab circuit
5 minute tread walk @ 3.5 mph and 3.5% incline
Leg Press:
20x190lbs
20x370lbs + 10 Jumping Lunges
20x370lbs + 10 Jumping Lunges
20x370lbs + 10 Jumping Lunges
20x370lbs + 10 Jumping Lunges
Walking Lunges: 75lbs each hand
12x150lbs
12x150lbs
12x150lbs
12x150lbs
5250 Meter Row in 20 minutes 17.1 seconds
TUESDAY- OTF Workout
Power Day
Stretch
WEDNESDAY- Heavy Chest Week 11 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
2x225lbs 2:00 rest
5x245lbs 3:00 rest
5x245lbs 3:00 rest
5x245lbs 3:00 rest
5x245lbs 3:00 rest
5x245lbs 3:00 rest
Lateral Raises:
5x30lbs
5x30lbs
5x30lbs
5x30lbs
5x30lbs
Cable Tricep Extensions:
5x75lbs
5x75lbs
5x75lbs
5x75lbs
5x75lbs
7 min on the tread @ 4.5mph and 5% Incline
THURSDAY- Back and Biceps
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
Weighted Back Extensions
10x25lbs + 10 Pullups
10x25lbs + 10 Pullups
10x25lbs + 10 Pullups
10x25lbs + 10 Pullups
Seated Incline Curls: 1:30 min rest
10x25lbs
10x25lbs
8x30lbs
8x30lbs
8x35lbs
6x40lbs
7 min row
Stretch
FRIDAY- Serratus Anterior and Flexibility
5 min on the tread @ 4.5mph and 4.5% Incline
Standing Cable Punches- 10 reps each side. After each set I did a seated fold or standing toe touch.
10x25lbs + 8 Hanging leg raises
10x25lbs + 8 Hanging leg raises
10x25lbs + 8 Hanging leg raises
10x25lbs + 8 Hanging leg raises
Stretch
SATURDAY
On this day I played around on a balance board and practiced balancing with my eyes closed for about 15 minutes or so.
SUNDAY- Nothing due to lots of driving
Changes Moving Forward: I still haven’t gone back to earlier morning workouts. I’ve just conditioned myself over the past few months or so into working out around 10am or 11am. There’s nothing inherently wrong with that I just seem to be more focused and organized when I workout between 6am and 9am.
Life Updates: This past weekend was amazing. I met my partner Tay in here hometown near Cleveland on Friday. We had a great couple of days celebrating her birthday with friends and family. It was also the last time her and her sister would see their old home because their parents sold it. It was emotional but in a positive way. With new opportunities on the horizon and new things now in motion this weekend really felt like the beginning of a new chapter.
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