FORGING IRON | WEEK 30
Another week of training in the books, and another week closer to my goal.
STRENGTH - UPPER BODY
We focused primarily on chest and shoulders today with a little bit of bicep and triceps added in. The "warm-up" was anything but, as we did 3 sets of pull-ups, dips, push-ups, and sit-ups for 12 reps each.
The middle parts of the workout weren't nearly as tough as the first, but it ended up finishing with a pretty tough circuit of barbell curls, with each circuit lasting a minute. We started with 40 pounds, then 30, then 20 to finish. It sounds light, but when you're doing that at the end of a total upper body workout and you're doing 1 minute per circuit then 40 pounds may as well be 140.
- Sit-Up Press
- Low Cable Flyes
- Plate Swings
- Dumbbell Shrugs
- Single Arm Rows
- 1 minute Barbell Curls
STRENGTH - CORE
Deano had some sort of vendetta against me this week for a seemingly harmless joke I made at her expense. It was her mission today to break my spirit, and she succeeded.
She took a page out of David's book this week with an insane "warm-up" of 4 rounds of push-ups, renegade rows, twisting pistons, and man makers. 4 rounds of excruciating pain and frustration.
After that, it wouldn't have mattered what we did, any exercise would be a struggle. So of course the rest of the workout required extremely strong core and balance, neither of which I had.
- Renegade rows
- Twisting Pistons
- Man Makers
- Russian Twists
- Leg Lifts over dumbbell
- Butterfly Crunches
Despite the beating I took from Deano, I still needed to run as well. I've been carbing up recently to build muscle, but that means that I'm not nearly as lean as I was before. And I have TWO photoshoots tomorrow.
The run itself was fantastic. I pushed the pace to try to get my body more into fat-burning mode, and I ended up finishing my 6.2 mile route with a pace of 7:41/mi.
- DIstance: 6.2 miles
- Time: 47:48
- Pace: 7:41/mi
Today was insanely busy between getting a haircut, driving to a photoshoot, driving to back to back dance lessons, then driving an hour to the second photoshoot, then driving yet another hour to St. Petersburg to see Star Wars: Rogue One.
It was all 100% worth it though, and if you like Star Wars even a little bit then you NEED to see Rogue One.
This was easily the best run I've had in awhile.
I did some very tough sprint intervals over the course of 6.2 miles, and then kept a strong pace between those intervals. This ended up averaging out to a strong 7:33/mi pace. I am SO stoked about that!
One bad thing though is that I think there's something wrong with my gait, or maybe I need to replace the insoles of my shoes. The outside of my right foot was pretty sore, as was the inside of my right hip. I must be putting way too much pressure when I strike with my right foot.
- Distance: 6.2 miles
- Time: 47:14
- Pace: 7:33/mi
STRENGTH - FULL BODY
My right hip is still hurting from the run last night, so Jahmale skipped the lower body workouts. Instead, we focused on core and upper body.
Unlike the other trainers this week, Jahmale decided to make the workout increase in difficulty as it went on. The first series of crunches, curls, leg lifts, and cable pulldowns were a good warmup but nothing too crazy.
After that, though, we did barbell hang snatches which always kill me. I haven't done snatches in so long, and while they are a nearly perfect full-body exercise (in my opinion), they take so much out of me.
Then to finish off the session I did walking renegade rows, explosive clapping push-ups, and bosu ball crunches.
- Decline crunch
- Bicep curl
- Leg lift with reverse crunch
- Seated cable pulldown
- Barbell Hang Snatches
- Dumbbell Tricep Extension
- Bench Dips
- Walking Renegade Rows
- Explosive Push-Ups with clap
- Crunches on bosu ball
I was planning on swimming after I got off work today, but alas, the gym was closed for Christmas Eve.
So I ended up going for another run before heading down to Sarasota to spend the night with my family.
The run itself was really tough. I'm not sure if it was general fatigue or the afternoon heat and humidity that slowed me down, but this run was much slower than the two earlier runs this week.
I tried to be more conscious of my foot placement as I ran, and since my hip and feet don't hurt as bad after this run, I must have done something right.
- Distance: 6.2 miles
- Time: 50:54
- Pace: 8:10/mi
No workout today, because it's Christmas!
I am currently stuffing my face full of Christmas cookies and washing them down with hot chocolate.
As far as gifts go, this year was a total surprise. Normally I give my parents a list of things that they usually choose one or two things from, but we didn't do that this year.
They totally nailed it though when I unwrapped the Yuneec Breeze 4K drone! This drone records video in 4K resolution, takes still frame images at 13MP, has facial recognition to follow the user, and can even live stream.
I can't wait to play with this thing! (that's what she said...?)
WEEK 30 SUMMARY
In terms of workouts, this week was identical to last week: 3 strength sessions and 3 runs. I haven't done any cycling or swimming in awhile, so I need to get back on that. While the next race isn't for a few months, I especially need to get used to the feeling of being on the saddle for 60+ miles.