Before I get into my fitness for the week, I wanted to describe the “game plan” I just started this week for my strength. I’m doing 4 sets of each exercise – 3 sets at max weight allowing me to get 8 reps, plus lowering the weight by 25% and doing the last set to failure. That is my goal for next week. This week was all about figuring out what weight works for me to be able to do that, so basically I did all 4 sets for 8 reps. Now on to the show…
Fitness this week:Monday – Chest/back Barbell Bench Press – 75 lb, Dumbbell Straight Arm Pullover – 15 lb, Push-ups – 4×10, Cable Mid Chest Crossovers – 10 lb, Cable Deadlift – 50 lb, Assisted pull-up – 135 lb, Cable Incline Bench Row – 35 lb, Close Grip Front Lat Pulldown – 30 lb
Tuesday – Run/walk 40 minWednesday – Shoulders/legs Cable Front Raise – 10 lb, Cable 1 Arm Lateral Raise – 5 lb, Cable Reverse Fly – 5 lb, Dumbbell Shoulder Shrug – 25 lb (pair), Barbell Squat – 85 lb, Barbell Standing Calf Raises – 85 lb, Leg Press – 90 lb, Farmer’s Walk – 25 lb (used pair of bumper plates in a pinch grip)
Thursday – Run/walk 40 minFriday – Arms Dumbbell Bicep Curl – 15 lb (pair), Cable Overhead Curl – 7.5 lb, Cable Reverse Curl – 15 lb, Barbell Behind The Back Wrist Curl – 20 lb, Assisted Dips – 85 lb, Cable High Pulley Overhead Tricep Extension – 25 lb, Cable Kneeling Tricep Extension – 10 lb, Cable Tricep Kickback – 5 lb
I think the week went well overall. Definitely some new soreness from new movements, but nothing that doesn’t go away in a couple of days so that’s good. I’m more concerned about my hip and knee pain that is flaring up again, but trying to be proactive with it. I have too many races and too much training to get done before them to have this crap start up again.
Tomorrow is “big fun” day at Unleashed. Or my other name for it – “I’m gonna die in front of a million strangers” day. No, but seriously, I am excited to meet other NE Spahtens. I’m just concerned because I know that 1 hour of training there is tough. I can’t imagine what Kevin can throw in to a 3 hour session! That’s why I didn’t go on Thursday night this week.
Not much else going on so we’ll jump straight to the song for this week. I’m posting two videos of it. The first video is how I heard the song for the first time, which I then promptly downloaded. The second is the actual recorded version of it that I have on iTunes (even though the video is stupid).
Take Me Out – Atomic Tom