I'm not sure that David knows what "warm up" means. We started today's session with incline bench press superset with decline cable flyes and push-ups. That was tough enough, but the very next superset was upright barbell rows, seated cable rows, and pull-ups.

My shoulder started feeling really sore during the workout too, I think I may have pulled something on the decline cable flyes.

All in all, though, this was a great chest & shoulder workout.

Part 1

  • Incline Bench Press
  • Cable Flyes
  • Push-Ups

Part 2

  • Upright Barbell Rows
  • Seated Cable Rows
  • Pull-Ups

Part 3

  • Incline Cable Flyes
  • Dips
  • Clean & Press



Leg day, baby!

These are always the toughest workouts for me, no matter what. I could do an upper body day two times through and still not feel as exhausted as when I do one of my leg workouts. By the time I hit the Glute Kickbacks, I was mentally done, but I had to push through and finish (that's what she said).

The Workout

  1. Back Squat (6x3)
  2. Front Squat (3x6)
  3. Romanian Deadlift (3x12)
  4. Leg Press (2x15)
  5. Glute Kickback (4x12)
  6. Leg Extension (3x20)
  7. Seated Calf Raise (3x20)


  • Type: Easy Run
  • Distance: 6.2 miles
  • Time: 54:01
  • Pace: 8:42/mi

This run fucking sucked.

I needed to run in an attempt to alleviate the lactic acid buildup from my leg workout, but I was so exhausted. I did the same run that I always do, except my pace tonight was 8:42 per mile. That's just embarrassing.



Tonight was a really interesting change of pace!

I was invited to an exclusive preview of the Small Group Training experience offered by Crunch in South Tampa. The workout itself wasn't the most brutal thing I've ever done, but it wasn't supposed to be.

The workout consisted of a random series of burpees, push-ups, crunches, flutter kicks, stars, jumping jacks, and mountain climbers. Each exercise was assigned a letter on a white board, and then our workout was to do the exercises according to the spelling of our names.

For example, if "A" stands for 10 jumping jacks, then spelling ZACHARY FERGUSON means I have to do that exercise twice.

Each round was timed for 5 minutes, so if we finished our entire name before the end of those 5 minutes, then we would start over and try to get through it again.



My shoulder is still sore from my workout with David, so the focus was on lower body during my session with Jahmale today.

Actually, everything is sore. That has become my constant state of existence.

Jahmale had me work through a long circuit of exercises, repeated 4 times. First I jumped over a series of weight benches, before finishing with a box jump. That led to walking dumbbell lunges, which were followed by dumbbell get-ups and glute kickbacks. The circuit ended with rack squats, and then repeated 3 more times.

Part 1 (Repeat 4 times)

  1. Plyo Bench Jumps
  2. Box Jump
  3. Walking Dumbbell Lunge
  4. Dumbbell Get-Ups
  5. Glute kickbacks
  6. Rack Squats

Part 2

  • Resistance Band Pull



I have a session of core work with Deano tonight but I also needed to get some upper body work done. I worked through the Back & Shoulders Hypertrophy day in my PHAT workout program, outlined below. My upper back was KILLING me after this one.

The Workout

  1. Pendlay Row (4x6)
  2. Upright Barbell Row (3x12)
  3. Rack Chin (3x12)
  4. Bent Over Dumbbell Row (2x12)
  5. Dumbbell Shoulder Press (3x12)
  6. Lateral Raise (3x20)
  7. Dumbbell Shrug (3x10)
  8. Lat Pulldown (2x15)
  9. Cable Row (3x12)


I was freaking exhausted tonight and nearly cancelled my session with Deano. It's been a really long day, I was yawning throughout the workout.

I'm glad I still went through with it, but damn it was painful. Especially the first part with incline crunches and leg lifts. So much pain in my abs, but it'll be worth it!

The Workout

Part 1

  • Incline Crunches with Medicine Ball
  • Incline Leg Lift

Part 2

  • Butterflies
  • Toe Touches
  • Starfish

Part 3

  • Dead Bug
  • Plank knee-to-elbow



  • Type: Tempo Run
  • Distance: 6.2 miles
  • Time: 48:00
  • Pace: 7:43/mi

It didn't feel very much like Florida today with the temperature dropping into the 30's. I had to break out my running tights and put on an extra layer for my run today. My earlier run this week was frustrating so I wanted to set a much better pace this time around and did.

My strides have become a lot smoother and more efficient, I don't even feel like I'm pushing myself all that much physically and my watch will say I'm averaging 7:30/mi. Getting my breathing under control is the challenge now, because if I am not 100% focused on it, I will quickly start gasping for air and need a break.



It's been a productive but tough week of training, so I took today off.

Alabama plays Clemson in the National Championship tomorrow, and my heart is already racing with nerves...


A tough week of training (including 2 days of two-a-days) to kick off the New Year! One of these days I'm going to ride my bike and swim again, I swear.


Cover photo by Pitcher Perfect Studios