FORGING IRON | WEEK 28

A short-lived light week of training after the Key West Triathlon, but Ironman 70.3 Florida is next...

MONDAY

REST

Slept in, had a great breakfast, and spent 7 hours on an RV couch listening to The Martian on audiobook as we made our way back to Tampa.

In other words, a nice rest day.

TUESDAY

STRENGTH - CORE

The Workout

  1. Pull-Ups
  2. Hanging Knee Raises (with weight)
  3. Incline Crunch (with medicine ball)
  4. Incline Scissor Legs
  5. Plank Twist
  6. Stability Ball Transfer
  7. Windshield Wipers
  8. Russian Twist Punch
  9. Sit-Up
  10. Walking Lunges

WEDNESDAY

FULL BODY

I don't know how we fit so many exercises into one hour, but damn.

The Workout

  1. Dumbbell Press
  2. Calf Raises
  3. Dumbbell Shrugs
  4. Mountain Climbers
  5. Barbell Front Raises
  6. Barbell Shoulder Press
  7. Upright Barbell Row, Close Grip & Wide Grip
  8. Dumbbell Goblet Squats
  9. Squat Press on Bosu Ball
  10. Lying Cable Curls
  11. Tricep Kickbacks
  12. Low Cable Rows &  Lat Pulldown
  13. Cable Flyes
  14. Boat Pose
  15. Crunches with Medicine Ball
  16. Crunch Twist
  17. Barbell Ab Rollout

THURSDAY

REST

Today was an insanely busy day that didn't involve working out, somehow.

I met and signed with a Tampa Bay modeling agency and then drove down to Bradenton for a photoshoot, then back to Tampa to work, then to downtown Tampa to help a friend move into their apartment.

I'm fucking exhausted.

FRIDAY

REST

And then today I was invited to a Raymond James holiday event at Busch Gardens, which was AWESOME. Free entry to an amusement park, no lines for any of the massive rollercoasters, free food, and then we hit a brewery afterwards for beers and drinking games.

SATURDAY

RUNNING

  • Type: Fartlek
  • Distance: 6.2 miles
  • Time: 50:28
  • Pace: 8:01/mi

This run felt GREAT. The fast intervals got a little slower as the run went on, but I was able to do this workout without taking nearly as many walking breaks as I normally do when I sprint.

Progress!

SUNDAY

STRENGTH - LOWER BODY

This was my first leg day in a very long time, and it was a killer workout. Especially the Back Squat to Front Squat series. I'm going to be so sore in a couple days...

The Workout

  1. Hack Squat
  2. Leg Press
  3. Back Squat
  4. Front Squat
  5. Leg Extension
  6. Glute Kickback
  7. Seated Calf Raise

WEEK 28 SUMMARY

A reallllly light week of training, which my body probably needed. I've been running on fumes recently, and I haven't been sleeping well at all. Rest will do me a lot of good. But I can't rest for too long, with photoshoots happening and, more importantly, Ironman 70.3 Florida on the horizon!