FORGING IRON | WEEK 35

MONDAY

Strength - Upper Body

David

Today was spent mostly on bis and tris, using lots of cable and dumbbell exercises. The first superset of cable curls and Arnold Presses were a tough way to start the day, I was already tired by the second superset.

When building muscle quickly is your goal, don't always buy into the "exercise routine" line. Sure, you should always work the different muscles in your body, but how you work them is very important. By switching up the exercises for a specific muscle group every week, you're increasing what is called "muscle confusion", which is good. If the muscles aren't as prepared for what you want to do, then they will have to work harder to adjust, meaning increased muscle mass.

Science!

Part 1

  • Cable Curls
  • Arnold Press (Dumbbell)

Part 2

  • Tricep Cable Pushdowns
  • Close Grip Shoulder Press (Dumbbell)

Part 3

  • Deficit Push-Ups
  • Tricep Dips

Part 4

  • Cable Curls (Rope)
  • Lateral Raise (Dumbbell)

Part 5

  • Skullcrushers
  • Bent-Over Row

TUESDAY

STRENGTH - LOWER BODY

Jahmale

Continuing the theme of new and creative ways to work the same muscle groups was today's workout with Jahmale. Starting off the day with explosive dumbbell get-ups was intense. In case you aren't aware, these are then you are holding a dumbbell to your chest and then you squat, sit back and roll onto your back while letting the dumbbell swing over your face before pulling it back and rolling back up to your feet. Except today featured one last movement where as you get to your feet, you explode forward into a big hop, and then repeat until you've made it across the length of the room.

Ouch.

Part 1

  • Dumbbell Get Ups to Hop
  • Dumbbell Back Lunge
  • Incline Treadmill Push

Part 2

  • Static Single-Leg Press Hold to 20 single legg press
  • Bulgarian squat with overhead press hold

Part 3

  • Wall Sit with barbell
  • Cable Wide Power Squat

Part 4

  • Reverse Spin Bike, heavy resistance
  • Leg Extension Hold

STRENGTH - CORE

Workout #2 of the day was spent with Deano on my core. This is the main area of my physique that needs the most work, by far.

Today's workout went well, with some minor ab pain popping up at times. That's when you know you're doing it right!

Part 1

  • X-Up
  • V-Sit Pulse
  • Plank Pulse

Part 2

  • Barbell Twist
  • Barbell Strike
  • Bench Walk-Up

Part 3

  • Toe-to-Bar
  • Superman Toe Touch

Part 4

  • Dead Bug
  • Plank Plate Pull

Cool Down

  • Zeti Lunges

RUNNING

  • Type: Tempo Run
  • Distance: 6.2 miles
  • Time: 49:07
  • Pace: 7:55/mi

Oh, and how about a 3rd workout for today? I still have the energy and no plans, so why not?

This run felt way better than last time, and it showed in my overall pace. I tried pushing the pace, but I'm not ready for that yet, so this run was almost like an interval run.

I am exhausted now, in a good way.

WEDNESDAY

SWIMMING

  • Type: Drills & Freestyle
  • Distance: 2,000 yards
  • Time: 55:26
  • Pace: 2:51/100yd

I mixed the swim workout today with some drills and then freestyle.

I did a few different drills for the first 1,000 yardsk, focusing more on improving my kick than anything else. There are so many times when swimming that I stop thinking about my kick and focus more on my stroke. This ends up causing my kick to slow way down and stop doing its part to propel me in the water.

After the 1,000 yards of drills, I did another 1,000 yards of freestyle swimming, or 10 laps of 100 yards with 30-45 seconds of rest between intervals.

THURSDAY

STRENGTH - UPPER

I was on my own for strength training today, and since it's been a couple days since I did upper body, that's what I went for.

Except today I tried out a brand new approach adopted from the German Volume Training methodology.

From Bodybuiding.com:

The program works because it targets a group of motor units, exposing them to an extensive volume of repeated efforts, specifically, 10 sets of a single exercise. The body adapts to the extraordinary stress by hypertrophying the targeted fibers. To say this program adds muscle fast is probably an understatement. 

GVT - Chest & Arms

  1. Incline Bench Press (10 x 5)
  2. Lean-Away Chin-Up (10 x 5)
  3. Tricep Dip (3 x 8)
  4. One-Arm Arc Dumbbell Row (3 x 8)
  5. Interval Treadmill Sprints, 1 mile

RUNNING

  • Type: Interval Run
  • Distance: 6.2 miles
  • Time: 49:36
  • Pace: 7:58/mi

This run felt about the same as Tuesday's, except I definitely started out too fast. My first couple miles averaged 7:15 and the overall pace at the end was 7:58 if that tells you anything.

FRIDAY

STRENGTH - LOWER

Worked through a brutal leg workout today, and nothing else.

Leg days are always the worst for me, exhausting every part of my body in the process of leaving me on the ground, gasping for air.

The Workout

  • Leg Press (3 x 10)
  • Back Squat (3 x 10)
  • Front Squat (3 x 10)
  • Leg Extension (3 x 20)
  • Glute Kickback (3 x 15)
  • Seated Calf Raise (3 x 20)
  • Adductor Extension (2 x 20)
  • Abductor Extension (2 x 20)

SATURDAY

REST

I took today off. Can you blame me?

SUNDAY

CYCLING

I wanted to take my bike to the trail today but the weather decided to be shitty and be rainy, cold, and windy. So I spent an hour on my bike trainer and it sucked.

WEEK 35 SUMMARY

This was a really solid week of training, especially Tuesday where I had 3 different workouts. I'm so exhausted, I feel like a miniature coma is about to hit me...