This has to be one of the most inappropriate post titles I’ve ever used. Because, as you’ll see, there wasn’t much working out this past week.
To compensate, I decided to give you a little “what I ate” action. If I did this every day you’d get bored quickly because I eat just about the same things every day except for dinner. And this day was even less exciting because I’ve been battling a cold.
Cold or not, it’s safe to say, I eat all day!
- Smoothie ~ raspberries, roasted beet, kale, chia seeds, ice cubes, water, orange stevia
- Salad ~ baby spinach, arugula, leftover grilled chicken & grilled veggies, chia seeds, strawberry orange vinaigrette
- Half of a protein cookie (not pictured) ~recipe I’m working on
- Homemade Protein Bar ~ another recipe I’m working on, had this on the way to the gym
- Protein hot cocoa ~ a fun way to get your protein when you feel like bum and it’s pouring buckets outside
- A bowl of randomness ~ TJ’s low sodium butternut squash soup, steamed kale, leftover black bean & corn salsa, adobo sauce
- Another half of a protein cookie ~ I guess they’re growing on me?
- Ice cream ~ I’ve always got room for that!
If I do all of my sets at the same reps and weight, I’ll write it out this way: sets X reps X weight. So if you see “3/6/40″ this means I did 3 sets, all with 6 reps with 40lbs.
If there are differences in my sets, I’ll write out each set separately, this way: reps X weight, reps X weight, reps X weight. So if you see “10×55, 10×60, 10×60″, this means I did 1 set of 10 reps with 55lbs, then a set of 10 reps with 60lbs, and then another set of 10 reps with 60lbs.
For the heavier exercises,it is crucial to do a series of warmup sets at lower weights, working up to the full weight. The numbers shown below are for the WORKING sets only.
Grouped letters indicate alternating exercises. This means that I do a set of the A1 exercise, then a set of the A2 exercise, for however many sets are indicated. When all sets of A1 and A2 are complete, I move on to the B exercises.
Day of Rest. Between a nasty cold that came on fast (and subsequent terrible sleep) + soreness from the killer lift from Tuesday (see last week if you’re dying to know) I pretty much felt like a truck ran over me.
Still not feeling 100%, but well enough to carry on.
A1: Chest-supported row – 2x6x45, 2x6x55
A2: Close-grip incline barbell bench press – 1x85x4, 3x80x5
B1: Renegade Row – 25×8, 25×8, 25×6
B2: Pushups with band – 3×8
C1: Standing low-to-high cable lift – 1x8x45, 2x8x50 (per side)
C2: Cable row-external rotation-press – 3x6x5 (per side) (Yes, that’s only 5lbs. This is one of the most humbling exercises ever, if you’re keeping form.)
D: Cardio drill- 60second jump rope followed immediately by dumbbell swings, 15/side with 25lbs, followed by 60 second rest. Repeat for 4 rounds.
A1: Romanian DL – 135×6, 135×6, 145×6, 145×6
A2: Pushups with elbow taps – 4×8
B1: Barbell suping bridge w/3second hold per rep – 135×10, 145×10, 145×10
B2: Prone arm bridge march – 3×10 per side
C1: Barbell reverse lunge – 75×8, 85×8, 95×8 (per side) Tip: I have very stiff hip flexors. If you do too, try doing a set of leg swings (forward/backward, 8/leg) before each set of lunges.
C2: Reverse crunch – 3×10
D1: 3-Point extension rotation – 3×8 (per side)
D2: extra foam rolling and calf stretching
That cold? It’s still here. And we had friends coming over around 1:00. I couldn’t get my act together before then.
Planned trip to NYC for the day.
Cold is getting worse and symptoms are moving from chest/throat to head. Ugh. But I needed to get out of the house.
A1: Alternating DB military press, neutral grip – 2x25x5 (per side), 1x30x3, 1x25x5
A2: Barbell bent-over row – 1x70x10, 3x80x7
B1: Close-grip dumbbell bench press – 1x30x10, 2x35x10
B2: Head-supported alternating DB row – 1x30x8 (per side), 2x35x8
C1: Squat landmines – 3 sets of 6 (per side)
C2: Single-arm DB farmer carries – 3 sets with 45lb DB
It’s official. I have a sinus infection. Shoot me.
I just started antibiotics and I hope they kick in quickly so I’m not out of commission for too long. But for now, I’m resting till further notice!
What was your best workout this week?