FORGING IRON | WEEK 33

MONDAY

REST

I took today off to watch Alabama lose to Clemson in the National Championship.

I have nothing more to say on the matter.

TUESDAY

RUNNING

  • Type: Pace Run
  • Distance: 6.2 miles
  • Time: 47:20
  • Pace: 7:37/mi

Good: I started out really fast on this run, averaging around 7:18/mi for the first few miles. My breathing felt under control and I was using longer, more efficient strides.

Bad: My headphones died halfway through, so I ran the last few miles hearing only the sound of my breath.

In training, though, it's good to simulate race conditions, and since triathlons do not allow the use of headphones or music, I had better get used to running in silence. Especially when this next race will probably take me at least 6 hours to complete.

WEDNESDAY

STRENGTH - LOWER BODY

My sessions with Jahmale have gradually gone back to being more focused on lower body workouts, which is good. Since my race isn't for a few months, I need to be doing some leg days. This one wasn't too bad, since I was able to walk without collapsing in pain. Next time I'll have him go higher on the weight and lower on the reps and variety of exercises. I could get a killer leg workout just by doing an hour of heavy squats.

That could also kill me though.

Part 1

  • Front Squats
  • Back Lunge
  • Step Up

Part 2

  • Goblet Squat Hold
  • Leg Extensions
  • Stiff-Leg Deadlift

Part 3

  • Calf Raise
  • Single Leg Press

Part 4

  • Hip Adduction
  • Side Lunge
  • Hip Abduction

THURSDAY

STRENGTH - UPPER BODY

Today's workout with David was a little lighter than his previous ones, probably thanks to him not having me do any pull-ups (thank you, God).

This session worked a little of everything: biceps, triceps, chest, back, shoulders.

Part 1

  • Front Cable Raises
  • Push-Ups

Part 2

  • Lat Pulldowns
  • Landmine Pulls

Part 3

  • Incline Dumbbell Press
  • Bicep Curls

Part 4

  • Dumbbell Lateral Raise
  • Cable Skullcrushers

Part 5

  • Flat Dumbbell Flyes
  • Bent-Over Dumbbell Rows

FRIDAY

RUNNING

  • Type: Tempo Run
  • Distance: 6.2 miles
  • Time: 50:29
  • Pace: 8:07/mi

Tonight's run was just "meh".

My overall pace wasn't terrible but I didn't feel great about it. It could be general muscle fatigue, or just the fact that I haven't gotten a good night's sleep in a long time (thanks to my neighbor and his new puppy). This one ended up being a mix between a Tempo Run and an Interval Run, since there were spikes of running at 7:30/mi with walking breaks between.

Better luck next time, I guess?

SATURDAY

STRENGTH - UPPER BODY

One huge benefit of running a gym is that when it's slow, you can use that time to work out. So that's what I did, running through one of the upper body hypertrophy days in my PHAT training program. I have a photoshoot later tonight to be in a lookbook for New York Fashion Week, so my arms need to look good.

The Workout

A. Chest

  1. Bench Press (Dumbbell)
  2. Incline Bench Press (Dumbbell)
  3. Incline Cable Fly
  4. Bench Press (Machine)

B. Biceps

  1. Preacher Curl
  2. Bicep Curl (Dumbbell)
  3. Spider Curl (Dumbbell)

C. Triceps

  1. Tricep Extension (Dumbbell)
  2. Cable Pressdowns
  3. Cable Kickbacks

SUNDAY

REST

No workout today and I stuffed my face with cookies and chips and coffee shop pastries.

I hate myself.

WEEK 33 SUMMARY

Good week of strength training, but that's about it. I'm struggling with physical and mental fatigue right now, and I need to get myself back on track quickly.

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Cover photo by Pitcher Perfect Studios