Tough

Highs of the Week: I made slight progress on the bench this week. I think I would have gotten a 4th rep on my final set of five but I came down too quick and the left side tapped the safety guard at the bottom which sent reverberations into my arm and screwed me up. Ordinarily I would’ve kept going but I can’t make a mistake like that with that weight and still keep going. The biggest high was running outside and enjoying the weather. Nothing beats a good run on a nice day. Mostly nothing.

Things I Could Have Done Better: Still not satisfied with my cardio this week. Even though that run felt great I need to be more on it about doing my cardio after my lift. Having strength goals is important and lifting is great but, cardiovascular/respiratory health is arguably one of the most important aspects of health and wellness. Doing Kettle Bell cleans and swings helps with that but I gotta squeeze in a jog here and there.

Workouts for the Week of March 8 – March 14:

MONDAY- Kettle Bell
Warm Up:
Hip Bridges with feet strapped in ab wheel and arm circles.
10x30lbs
10x30lbs
10x30lbs
Kettle Bell Circuit (4 rounds): Two Handed Kettle Swings, Kettle Cleans, DB Crawl Hop with Jump Squats, Burpees, and Balance Board.
Kettle Swings:
25x30lbs
Kettle Cleans: (each)
10x30lbs
DB Crawl Hop with Jump Squats: Would go across my room and back then complete the jump squats.
Across Room and Back + 10x50lbs Jump Squats
Burpees:
10
2 Minutes on the Balance Board

TUESDAY- Medium Run
5.14 mile run- 35:29.19  (6:54 average) First run in a while. Didn’t want to go fast but it was nice out. The first 2/3s was definitely faster than the last 1/3.

WEDNESDAY- Heavy Chest Week 13 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
4x225lbs 2:00 Rest
5x250lbs 5:00 rest
5x250lbs 5:00 rest
5x250lbs 5:00 rest
5x250lbs 5:00 rest
3x250lbs FAIL 5:00 rest
Superset Lateral Shoulder Raises with Cable Tricep Extensions
6x30lbs + 12x65lbs
6x30lbs + 8x75lbs
6x30lbs + 8x75lbs
6x30lbs + 8x85lbs

THURSDAY- Lats, Traps, Rear Delts, and Lower Back. 158 Total Pull Ups
20 Pull Ups
Trap Bar Deadlift:
10x 135lbs + 10 Pull Ups
10x 155lbs + 10 Pull Ups
10x 155lbs + 10 Pull Ups
10x 155lbs + 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
Face Pulls:
15×27.5lbs + 10 Pull Ups
15×27.5lbs + 10 Pull Ups
15×27.5lbs + 10 Pull Ups
10 Pull Ups
5 Pull Ups
6 Pull Ups
7 Pull Ups

FRIDAY- Core and Biceps
Warm Up: 4 min tread walk @ 3% incline and 4.5mph.
Circuit: Single Arm Cable Punches, Hanging Wipers, Rope Cable Punches.
Single Arm Cable Punches:
12x25lbs
12x25lbs
12x25lbs
Hanging Wipers:
16
16
16
Cable Crunches:
16x85lbs
16x85lbs
16x85lbs
Incline Curls:
12x25lbs
10x30lbs
10x30lbs
8x35lbs
8x35lbs
6x40lbs

SATURDAY- Hypertrophy Chest and Back
Set of 8 with the bar
8 Push Ups
Set of 8 with the bar
10 Power Push Ups
Barbell Chest Press
8x135lbs 1:30 Rest
8x185lbs 1:30 Rest
8x225lbs 3:00 Rest
8x225lbs 3:00 Rest
7x225lbs (Failed 8th Rep)
Flat Bench Low Row: 1:30 Rest
8x100lbs (each)
8x100lbs (each)
8x100lbs (each)

SUNDAY
45 Minute Deep Stretch Yoga

Changes Moving Forward: Really looking forward to finishing this strength program so I can start my stabilization phase and give my joints a break. That and I want to work on more body weight stuff like hand stands and hand stand presses. I really want to work on my stabilizers after this bench shenanigans is done. I will also be doing much more road running. I also thing I am going to stop talking about doing the things I need to work on. If I mention it in the “Things I Could Have Done Better” section assume I am working on it. Actions speak louder than words and you will see in my workouts if I am doing what I am supposed to. Don’t talk about it be about it. That’s how it needs to be.

Life Updates: This past Monday we did timed miles at OTF. I love this day since I used to do the mile in track but that’s not what made this one special. There was a member who decided to jog/walk the mile. The block was only 14 minutes long so they were worried that they would not finish. I told them to go for it. They did and completed the mile in 14:14. It was incredible to watch. While they were gritting their way through I realized something. I have never pushed myself that hard in my entire life. I could see the look on their face as they plowed through pain and discomfort. Even though I’ve ran sub five minute miles and ran a sub 17 minute 5k (at this point 8 years ago) I know for fact I could have been faster were I just mentally tougher. No extra conditioning just tougher. Being able to endure the pain for the sake of the accomplishment. Is this something you are born with? Is it something that can be learned? Or is it just a pure display of will that shows when you dig in deep? I talked to the member a couple days later and I told them how inspired I was and they said “I wasn’t going to quit.” Hell yeah. Maybe I’ve had too cushy of a life or haven’t been through enough. From now on I’ll be thinking about that when I run or lift. I am tougher than I was in high school. I am tougher than I was in college. I don’t believe I am a tough person though. I think I’ll need to be. Not to be more butch or more of a manly man but only to accomplish what I envision for myself and those close to me. I have the inspiration and motivation. My dedication and discipline could use some work. Let’s get to work.