Another Step

Highs of the Week: I hit 255lbs 5 times and I think I can do it 6 times which could potentially mean I am ready to try for 300lbs. You can’t trust 1 Rep Max Conversion charts completely since everyone is different but it looks like I should be able to do it. I also had an awesome leg day that I plan on maintaining going forward.

Things I Could Have Done Better: Friday I goofed around in the morning because I went to bed late on Thursday night so I was extra tired that morning. Get your rest kids! Then I prepped for a work meeting while watching Fate of the Furious which oddly enough took almost the entire length of the movie to prep for. Due to me goofing off and watching The Rock Vin Diesel drive cars I got to the gym late thus resulting in a shorter gym session. No bueno.

Workouts for the Week of March 22 – March 28:

MONDAY- Nothing
My girlfriend got her wisdom teeth out on this day so I was on caretaker duty.

TUESDAY- Heavy Chest with some Cardio.
8 Push Ups
Arm Circles
8xBar
8xBar
8x135lbs
6x185lbs
4x225lbs
5x255lbs
5x255lbs
3x255lbs
5x250lbs
1.5 mile run on a 3% incline @ a 7:30 mile pace
Stretch

WEDNESDAY- OTLive Workout
Full Body: Endurance, Strength, and Power

THURSDAY- Legs
Incline Walk @ 3% Incline and 4.5 mph
Leg Press:
20x195lbs
20x295lbs
20x395lbs + 10 Jumping Lunges
20x395lbs + 10 Jumping Lunges
20x395lbs + 10 Jumping Lunges
20x395lbs + 10 Jumping Lunges
Walking Lunges:
12x75lbs
12x75lbs
12x75lbs
12x75lbs
Circuit: Calf Raises, Single Leg Contralateral Deadlifts, and Single Leg Hops (4 Rounds) 2 Min Rest.
Calf Raises:
20x230lbs
Single Leg Deadlifts:
5x90lbs (each leg):
Single Leg Hops:
10 (each leg)
7 Mins on the rower

FRIDAY- Lats
6 Min ab circuit
5 Min boxing drills
Lat Pull Downs:
12x85lbs
10x115lbs
10x145lbs
8x175lbs
6x205lbs
4x235lbs
1x265lbs
4x235lbs
6x205lbs
8x175lbs
12x145lbs
12x145lbs
12x145lbs

SATURDAY- None
Coached a 90 minute class then had to see a client.

SUNDAY- Biceps and Delts.
Hanging Leg Raises:
10
10
10
DB Curls: 1:30 Min rest
12x30lbs
12x30lbs
12x30lbs
12x30lbs
11x30lbs
10x30lbs
Face Pulls and Lightweight Concentration Curls- 1min rest
5x25lbs + 10x5lb
5x25lbs + 10x8lb
5x25lbs + 10x8lb
Lateral Raises
12x20lbs
12x20lbs
12x20lbs
12x20lbs
Incline Tread Walk
3 Mins @ 3% Incline and 3mph
4 Mins @ 6% Incline and 3mph

Changes Moving Forward: This coming week I am going to attempt 255lbs 6 times and if I get that I might try for 300lbs a few days later or wait until next week. Not sure yet. Maybe I’ll go to an OTF class. Next week will be good.

Life Updates: I got evaluated at OTF and it went well. I was in the zone and just wanted to have fun. That helped a lot. Other than that Spring still feels great and I can’t wait to get back to running, try some more Yoga, and stabilization. This was a good week and it felt like progress was made.