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*A new weekly post detailing my own fitness journey. The ups, downs, progress, and setbacks. Going over all training from Monday (4/17) to Sunday (4/23).

Of course I start this weekly breakdown of my training with a... rest day lol! Had a lot of volume the weekend before, so I wanted to take a full day of rest on Monday. 

On Tuesday, I spent a few minutes on the North Delaware Ave Trail. I knocked out an easy paced 3 mile run. 8:55/mi and 26:48 in total. My plan is to get in 2-3 runs a week. 


Thursday was LEG DAY! Low rep, heavier weight Front Squats. 3x8 Back Squats. Weighted Wall Sits, Barbell Stepups. And a Every Minute On The Minute (EMOM) Circuit, that included BoxJumps & Burpees. Good Times...

Friday was another rest day. Spent a bunch of time on the foam roller. With the arms and legs both tight, today needed to be for recovery. Eat & stretch!


Saturday, I spent the afternoon back in the gym with Carl. Deadlift day. 3x8, with an aim to go heavy, but controlled. Added in a circuit I got from NerdFitness called the Wolverine Workout:
12 Minute Amrap, 10x Deadlifts 10x Thrusters 10x Pushup to Plank Row 10x Lunge w/ a Twist. A solid workout.

Got up on Sunday with the lower back sore (lots of deadlifts!). Some stretching loosened it up. Then hit the gym with Jen. Some Bench Presses, Weighted Pullups, and a partner workout;
50x Overhead Press 50x Kettlebell Swings 50x Situps. 1 works, the other holds a plank. 

And since it was super nice out, I headed out on a short run in the afternoon. 2.64 miles around the neighborhood.

That's it on the week. I have 2 weeks left in the current program. Will make the most of it. And already have a plan for afterwards. A powerlifting cycle is coming soon, but we'll talk about that later...


This post first appeared on Service Unavailable, please read the originial post: here

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