FORGING IRON | WEEK 29

Burning off those Christmas cookies two weeks in advance!

MONDAY

STRENGTH - UPPER BODY

All chest and biceps today with David. And that's a good thing, because I am SO SORE from yesterday's leg workout.

Yes, I have been skipping Leg Day. Feel free to mock me and my chicken legs.

Part 1

  • Cable Curls
  • Close-Grip Shoulder Press

Part 2

  • Pull-Ups
  • Dumbbell Front Raises

Part 3

  • Cable Tricep Extentions
  • Single Arm Cable Side Raises

Part 4

  • Wide-Grip Seated Row
  • Push-Ups

Part 5

  • Plate Press
  • Push-Ups

Part 6

  • Dumbbell Curls

TUESDAY

RUNNING

  • Distance: 6.2 miles
  • Time: 49:23
  • Pace: 7:54/mile

My legs were still sore tonight, but I didn't want to take a day off and I figured I would get over the leg pain after a mile or so of running.

I just got a new running headlamp and it's AWESOME. The front light is like looking into the sun, and then there's a red light on the back so that cars can see me from all angles. That is extremely necessary, especially in Florida where people can barely drive when it's a sunny afternoon let alone at night.

The run felt great, and my overall average came in under 8:00 per mile.

WEDNESDAY

STRENGTH - UPPER BODY

My legs were absolutely killing me today, and the ball of my right foot is sore as well. I think I'm striking too hard when I run, or maybe I need to replace my insoles.

Today was supposed to be a full body workout with Jahmale, but we worked on my back instead. I want more definition in my lats and lower back, that's been sometime I have been lacking.

Part 1

  • Deadlift Bent Over Row
  • Dumbbell Pullovers
  • Dumbbell Bent Over Flyes

Part 2

  • Banded Chin-Ups
  • Cable Face Pulls

Part 3

  • Barbell High Pulls
  • Hyperextension Hold with Plate

Part 4

  • Side Lunge with Plate

Part 5

  • Seated Cable Row

STRENGTH - CORE

Oh, and yes I had a second workout for today. And yes, it was an hour of core torture (core-ture?) with Deano.

I need to stop making jokes about Deano, because she is clearly holding a grudge when she makes me do leg lifts AND dead bugs in the same workout.

The Workout

  • Incline Crunch with Medicine Ball
  • Incline Leg Lift
  • Snow Angels
  • Superman
  • Dead Bug
  • Plank Split
  • Plank Jump
  • Plank Sway
  • Renegade Rows
  • Bicycle Kick
  • Stability ball knee to elbow

THURSDAY

REST

I took today off after a solid few days of training, especially with yesterday having two tough sessions. It's important to let your muscles recover and not keep tearing the same muscle fibers. The human body needs that recovery time after working a certain muscle group to rebuild the torn muscles, and thus make them bigger and stronger.

FRIDAY

RUNNING

  • Distance: 6.2 miles
  • Time: 48:03
  • Pace: 7:43/mile

I almost took today off, but with my rest day yesterday I felt so out of shape. Plus I ate a lot of Christmas cookies tonight at our work holiday party, so I went for another late night run at 10:30pm.

Night running feels so much better than running in the day. It's cooler, there's way less traffic, and it always gives me an extra dose of adrenaline.

SATURDAY

RUNNING

  • Distance: 6.2 miles
  • Time: 51:55
  • Pace: 8:20/mile

Another night run! My right foot is still sore, but I went running anyways because I am probably taking tomorrow off. Yes, two rest days in one week. I hate myself for it, and I will turn it around next week. Even if I have to work out on Christmas Day!

SUNDAY

REST

Finally got around to wrapping presents, and then I saw the Trans-Siberian Orchestra with my family.

If you like Christmas and the band Rush, you need to buy tickets to see them ASAP.

WEEK 29 SUMMARY

Just six workouts this week but a little heavier on the running. I need to get back on the bike and do some more swimming, I haven't done either since the race and I am missing my bike!

I like to think it misses me too.