Slow Transition

Highs of the Week: Getting in my squat mobility was good. I learned that I have poor tibial internal rotation which is good to know for the sake of correcting immediately. I also enjoyed getting a quick pump on Sunday. I usually do my Deep Stretch Yoga on that day so that was a good change up.

Things I Could Have Done Better:  Wednesdays workout was lame. Typically I do pull ups with other exercises but for whatever reason I just did the pull ups throughout my shift Wednesday night. I wrote most of this blog on Sunday when I usually type this shit out but I had some extra clients on Sunday so I wasn’t able to finish. This is why I can’t remember what I did Wednesday morning that prevented me from working out like normal. I feel like I could have done better with the initial planning of my new stabilization/endurance lifting/running program. I only did one OTF workout and one short jog so I didn’t really run much. Saturday’s workout was short because I trained a client and our session went late and I ended up talking with my work buddy.

Workouts for the Week of April 19 – April 25:

MONDAY- Legs
3 Min Jump Rope Warm Up
Bulgarian Split Squats:
20x80lbs
20x80lbs
20x80lbs
Super Set: Calf Raises and Single Leg Romanian Deadlifts
20x230lbs and 5x80lbs L/R + 30 seconds of flutter class
20x230lbs and 8x80lbs L/R + 30 second forearm plank
20x230lbs and 8x80lbs L/R + 30 second forearm plank
20x230lbs and 8x80lbs L/R + 30 second forearm plank
Super Set: Lateral Lunges with Laying DB Hip Abductions
20x40lbs (total) + 12x20lbs L/R
20x40lbs (total) + 12x20lbs L/R
20x40lbs (total) + 12x20lbs L/R
20x40lbs (total) + 12x20lbs L/R
Super Set: DB Weighted Leg/Hip with Jump Squats
12x10lbs + 10 Jump Squats
12x10lbs + 10 Jump Squats
12x10lbs + 10 Jump Squats
Super Set: Yoga Ball Hamstring Curls with Seated Fold Practice and Butterfly Practice.
12 Hamstring Curls, 30 Second Seated Fold and 30 Second Butterfly Practice
12 Hamstring Curls, 30 Second Seated Fold and 30 Second Butterfly Practice
12 Hamstring Curls, 30 Second Seated Fold and 30 Second Butterfly Practice
Stretch

TUESDAY- Biceps, Triceps, and Squat Mobility
Walking warm up 5 mins at 3.5% incline and 3.5 mph 
DB Incline Curls:
20x25lbs (each side)
20x25lbs (each side)
20x25lbs (each side)
Alternating DB Incline Tricep Kickbacks
20x25lbs L/R
20x25lbs L/R
20x25lbs L/R
Squat Mobility Exercises:
Hip Flexor March: 2x 10L/R
Super Set: S/L Glute Bridge and Side Planks
10 L/R Glute Bridge + 45 second Side Plank
10 L/R Glute Bridge + 45 second Side Plank
Seated hip Internal Rotation: 2×10 L/R
Squat Hip Internal Rotation: 2×10 L/R 
Calf stretch: 90 seconds each side
Knee to wall stretch: 15L/R
Tib Ant Deep Squat Front Back: 2×10
Tib Ant Deep Squat Side to Side: 2×10
Bodyweight Overhead Squat: 3×10 +20 second hold on the last set.
Super Set: Weighted Dips and Alternating Hammer Curls
20x25lbs and 20x15lbs L/R
20x25lbs and 20x15lbs L/R
20x25lbs and 20x15lbs L/R

WEDNESDAY- Lats (179 Pull Ups)
20 Pull Ups
5 Minute Incline Walk @ 3.5% Incline and 3.5mph
20 Pull Ups
20 Pull Ups
20 Pull Ups
10 Pull Ups
10 Pull Ups
10 Pull Ups
10 Pull Ups
10 Pull Ups
6 Pull Ups
8 Pull Ups
8 Pull Ups
6 Pull Ups
7 Pull Ups
7 Pull Ups
7 Pull Ups

THURSDAY- OTF
Hour Long Endurance/Power Workout
Stretch

FRIDAY- Jog
2.81 Mile Jog
Stretch

SATURDAY- Pecs and Triceps
3 Minute Incline Walk @ 3.5% Incline and 3.5mph
20 Pull Ups
DB Alternating Chest Press:
20x60lbs
20x55lbs
Weighted Dips:
10x25lbs + 10x15lbs
20x15lbs

SUNDAY- Delts, Triceps, and Biceps.
Super Tri Set: 3 Rounds of, Tricep Bar Push Downs, Standing DB Curls, and Face Pulls.
Bar Push Downs:
20×57.5lbs
20×62.5lbs
20×62.5lbs
Standing DB Curls:
20x25lbs
20x25lbs
20x25lbs
Face Pulls:
15x25lbs
15x25lbs
15x25lbs
Super Set: High Cable Chest Fly and DB Front Raises.
High Cable Chest Fly:
10x25lbs + 10x15lbs
20x15lbs
20x15lbs
DB Front Raises:
20x15lbs
20x15lbs
20x15lbs

Changes Moving Forward: I’m writing this part during the current week. This has been a good week for working out. I need to make sure I am keeping track of the weights I am using. It’s weird switching from heavy strength based training to stability and endurance. It’s a different kind of pump so I am still working out the kinks in my weight selection. I do need to run more each week.

Life Updates: Life moves quickly. I am putting in good work and I just started a Brazilian Jujitsu class so I want to get that in 3 times a week. This was not a random decision but I was not expecting to start now. Someone referred me to the gym and I tried it out and it was dope. Between that, running, and my weight lifting regiment I am going to be juggling a lot. Might have to make my gym time more efficient and incorporate more body parts. By might I mean I will have to. That’s all I got. I’m just trying new things to become a more well rounded fitness professional.