Almost a Week Late

Highs of the Week:  My main high of the week was doing a bunch of pull ups on Thursday. I’m really enjoying pull ups and will be hitting 200 in the near future. I was also happy with my heavy bench day despite not hitting every set. It was still progress.

Things I Could Have Done Better: Tuesday and Friday were both legit days to have off so I’m cool with that. Had to get an oil change on Tuesday and then got a flat tire Thursday evening and had to deal with that on Friday. That being said I would have liked to get a leg workout on Monday but if memory serves me correct I was dicking off on Monday morning. My cardio was not good for this week either. Hardly any cardio at all. Saturday was trash because I was a little hungover from Friday evening which was a good night. I didn’t drink that much but I drank fairly quickly. Alcohol is bad. Don’t do it kids. I trained a client later in the day on Sunday which pushed my closing tasks back so I was a little late to start yoga which is why I only did 25 minutes but I could have done a longer practice and still been on time for dinner. Also, since I trained a client later on Sunday, I didn’t type this post when I usually do. I had a normal week this week and wasn’t able to squeeze this in until five days after when I usually post. Last week was not my best week.

Workouts for the Week of March1 – March 7:

MONDAY- Kettle Bell
Ab Circuit
6 Minutes of Boxing Drills
Kettle Bell Circuit (4 sets/rounds): Two Handed Kettle Swings, Standing Ab Wheel Extensions, Single Arm Squat to Overhead Raise, Balance Board, Kettle Cleans, Balance Board.
Kettle Swings:
25x30lbs
Stand Ab Wheel Extensions:
10 Reps
Single Arm Squat to Overhead Raise:
10x30lbs (each side)
1 Minute on the Balance Board
Kettle Cleans:
1 Minute on the Balance Board
Stretch

TUESDAY- Off: Taxes and Oil Change

WEDNESDAY- Heavy Chest Week 12 with Shoulder Strength and Tricep Strength
Ab Circuit
5 Minutes of Boxing Drills
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
3x225lbs 2:00 Rest
6x185lbs 1:30 rest
5x250lbs 5:00 rest
5x250lbs 5:00 rest
5x250lbs 5:00 rest
4x250lbs FAIL + 1 more 5:00 rest
4x250lbs FAIL 5:00 rest
DB Overhead Tricep Extensions: 1:30 Rest
20x30lbs
16x40lbs
8x80lbs
8x80lbs
10x80lbs
10x80lbs

THURSDAY- Posterior Chain, Traps, Lats. 140 total Pull Ups
6 Min Ab Circuit
20 Pull Ups
Trap Bar Deadlift:
10x 135lbs + 10 Pull Ups
10x 135lbs + 10 Pull Ups
10x 135lbs + 10 Pull Ups
10x 135lbs + 10 Pull Ups
Shoulder Shrugs: 100lbs in each hand
12x200lbs + 10 Pull Ups
12x200lbs + 10 Pull Ups
12x200lbs + 10 Pull Ups
12x200lbs + 10 Pull Ups
10 Pullups
7 Pullups + 3
5 Pullups
5 Pullups
5 Pullups
5 Pullups
7 Pullups

FRIDAY- None
Work Assignment and Flat Tire Change

SATURDAY- Hypertrophy Chest and Back
8 Push ups and Arms Circles
Dumbbell Bench Press:
16x60lbs 1:30 Rest
8x200lbs 2:00 Rest
8x200lbs 3:00 Rest
8x200lbs 3:00 Rest
Machine High Row : 1:30 Rest
16x100lbs
6x175lbs
6x175lbs
6x175lbs

SUNDAY
25 Minute Hip and Lower Back Yoga

Changes Moving Forward: Seeing as I typed this near the end of the next week I wont really say much here. So far this week has been better. I will be posting on time this week that’s for sure.

Life Updates: Life is good. Spring whether is hitting hard and I am loving it. Every year when spring hits I feel like Superman. Since I’m writing this on a Friday I got shit to do. JAKE OUT!