FORGING IRON | WEEK 14

Hurricane Hermine really cramped my style for this week, though my running has seriously improved recently. Chicago is coming up quickly...

MONDAY

Strength - Upper Body

Today was dedicated solely to destroying my biceps and triceps. David took me through different combinations of upper body exercises all designed to target two muscle groups, and my arms were rubber by the end of it.

I'm really starting to see some noticeable muscle mass in my arms and shoulders, which is seriously cool for me. Turns out that cutting down on carbs, lifting weights, and doing frequent cardio does really good things for the body. Who knew?

Anyways, here's the workout for today:

Superset 1

  • Cable curls
  • Hammer curls

Superset 2

  • Superman curls
  • Preacher curls

Superset 3

  • Cable rope pulls
  • Push-ups

Superset 4

  • Dumbbell kickbacks
  • Barbell tricep extentions

Superset 5

  • Chest dip
  • Bench chest dip

TUESDAY

Running

Worked on my 5K time this morning during the 6.2 miles of running that I did. I was able to sustain a 7:47/mi average for the 5K goal, which I'm happy about. It's not great, but I am clearly improving and getting back into my old running shape.

Strength - Core

I had plenty of time between my run and my evening session with Deano, and yet I still wasn't sure if I could make it through her workout. Between all of the side planks, renegade rows, bicycle kicks, weighted incline crunches, and V ups (just to name a few, seriously) I was once again reminded of how weak and puny of a human being I am. She's ruthless, and just sits there wondering why I am struggling so much. Oh, I don't know, maybe it's because her concept of a "second" is like 3 actual human seconds? LEARN TO COUNT, DAMNIT!

But I'm really noticing definition in my abs now, so I guess I should be thanking her...

WEDNESDAY

Hurricane Hermine is nearly here, and with it comes a crapload of rain and wind and lightning. Guess this is as good a day as any for a break.

THURSDAY

Strength Training - Full Body

Well, I survived Hurricane Hermine, if you can even call it a hurricane. It was barely a Category 1, so it was pretty wimpy as far as hurricanes go. I never even lost power, I was comfortably watching Dirty Grandpa on the couch with my girlfriend last night.

I even trained with Jahmale today, on the day we were supposed to be getting wiped off the face of the earth by the impending doom of Hermine. We worked through another full body day, doing things like pull-ups, upright rows, dumbbell side raises, dumbbell front raises, and jumping pushups (where you explode upward from a pushup so that your hands leave the ground and land on a higher platform). I actually suffered a minor injury on the jumping pushups, when I misjudged the location of the higher platform and ended up nailing it with my forearm, drawing blood.

What is it with Jahmale and making me bleed?!

FRIDAY

Running

Just posted by best run ever for the 6.2 mile route that I run. I didn't have a single mile that was slower than 8:18/mi. That's sick.

I felt amazing on this run. I think part of it was due to me having a couple days of rest from running so my legs were fresh, and the other part was that Tampa was still cooled off after Hurricane Hermine. Fresh legs + less heat = Awesome run.

Overall my pace ended up being 8:01/mi. I am so close to being back in the sub-8 minute mile range, and it's pretty exciting for me. It's been a long time since I was running this well, and that was when I was training for an ultramarathon and dealt with a handful of injuries.

After my run I did meal prep, which kept me up late. This week I went for an Orange Chicken recipe where I used 2 whole oranges (squeezed), rice vinegar, honey, sriracha, and orange marmelade for the marinade. Let's just say it worked out very well.

SATURDAY

Cycling

It had been awhile since I used my bike, so I decided that this morning was the perfect time for a trainer session.

I didn't bother using any type of virtual spin classes for this, I just put my headphones in, my Cardio playlist on (see my Spotify), and crushed 60 minutes of cycling at 20+ mph throughout the entire workout.

This workout was one where I didn't have a plan since I haven't done any cycling since the race. I figured this would be a good opportunity to get 

SUNDAY

Took Sunday off to spend with my girlfriend at St. Pete Beach. This is how rest days should be done.

WEEK 14 SUMMARY

I only got in 6 workouts this week, partly thanks to Hurricane Hermine. I can't be slacking off like that, I need to keep working hard like last week. It's hard to stay consistent with that intense of a workout schedule since life has a habit of getting in the way, but there were still opportunities for me to train that I passed up. I have to do better.