The Start of Something New

Highs of the Week: This week was a much needed change of pace. It was super busy with work as I covered an additional four classes and I covered a morning shift at the front desk for my other job. I was still able to get in some good workouts and try new things. I had never really done handstand pushups in a workout and they were fun. This is something I am going to keep doing. I eventually want to get to the point where I can start in a head stand and press up to a full hand stand without the need of a wall.

Things I Could Have Done Better:  Monday was a complete and total waste. My excuse for the day was I was tired from the weekend but I didn’t feel physically tired. I might have been mentally drained but had I worked out that would have got the juices flowing. Excuses are lies. Don’t be a liar.

Workouts for the Week of April 12 – April 18:

MONDAY- Nothing (WASTE)
ReCoVerY

TUESDAY- OTF
1 Hour Long OTF E.S.P. Class

WEDNESDAY- Chest, Triceps, Delts, and Yoga Pose Form Practice.
Handstand Pushups (wall support):
7
7
8
7
3 unsupported Headstands for various times
Face Pulls:
15x25lbs
15x25lbs
15x25lbs
Alternating DB Chest Press
18(ttl)x60lbs
18(ttl)x60lbs
18(ttl)x60lbs
18(ttl)x60lbs
Lying Flat Bench DB Tricep Extensions
20x25lbs (each side)
20x25lbs (each side)
Sidhasana and Seated Fold Practice: Did two rounds of both for 30 seconds.

THURSDAY- Lats, Traps, and Delts
Workout 1: Lats/Core and Mid/Lower Traps
Circuit: 3 Rounds- L-Sit Pull Ups, Kneeling Cable Crunches, and Split Stance Single Arm Low Row.
L-Sit Pull Ups:
10
Kneeling Cable Crunches:
20x75lbs
Split Stance Single Arm Low Row (Each Arm):
20x40lbs
Workout 2: Rhomboids, Rear Delts, Mid/Lower Traps.
Circuit: 4 Rounds- TRX Bridge Rows, TRX Y Raises, and Mountain Climber Burpees.
TRX Bridge Rows:
12
TRX Y Raise:
12
Mountain Climber Burpees
10

FRIDAY- Legs, Upper Traps,
3 Min Jump Rope Warm Up
Bulgarian Split Squats:
20x60lbs
20x70lbs
Several attempts at a muscle up to with only one becoming close.
Super Set: Calf Raises and DB Shrugs (Two 100lb DBs)
20x250lbs and 12x200lbs
20x250lbs and 12x200lbs
20x250lbs and 12x200lbs
20x250lbs and 12x200lbs
Super Set: Hip Hinge DB Swings and Body Weight Frogger Jump Squats
25x30lbs + 10 Frogger Jump Squats
25x30lbs + 10 Frogger Jump Squats
25x30lbs + 10 Frogger Jump Squats
25x30lbs + 10 Frogger Jump Squats
Stretch

SATURDAY- Pecs and Posterior Chain
.28 Mile Warm Up Walk at 3.5% Incline and 3.5mph.
DB Decline Chest Press:
15x90lbs
14x100lbs
12x130lbs
7x160lbs
8x160lbs
7x160lbs
6x160lbs
12x130lbs
15x100lbs
16x90lbs
Trap Bar Deadlift:
12x140lbs
12x140lbs
12x140lbs
12x140lbs
12x140lbs
12x140lbs
7 Minute Row

SUNDAY- Serratus Anterior, Lower Abs, and Biceps.
Standing DB Bicep Curls
13x30lbs each arm
13x30lbs each arm
12x30lbs each arm
11x30lbs each arm
10x30lbs each arm
1x30lbs each arm
Super Set: Cable Punches and Hanging Leg Raises
12x30lbs each side + 8
12x30lbs each side + 10
12x30lbs each side + 10
12x30lbs each side + 8
Stretch

Changes Moving Forward: I will be designing and implementing my new training regiment this coming Tuesday. The focus will be on stability, building cardio vascular endurance/getting back into running, and muscular endurance. Like I said before I want to be able to do hand stand push up from a headstand without any help from a wall. I also want to be able to do a muscle up. I believe I have the strength I just don’t have the technique.

Life Updates: This week should be more laid back than last week. Spring is really hitting it’s stride and I am super thankful for that. There is not much going on of note that I feel is worth sharing. To whoever is reading this, go get some.