Monday - interval running on treadmill
Wed
Treadmill work x 30 min
4 rounds
Pull-ups x 7
OHP x 7
Ab wheel x 10
Hyperextension x 10
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Back squat 3x5
Good morning 2x12
Lunges 2 sets
Calf raises 2 sets
Hypers x 1 sets
Treadmill zone 2 work to finish
Alright so my training is shifting a bit…more into a hybrid style the focus being lifting and running. I decided to do a half marathon in April, and I’m going the hybrid route obviously. Few different inspirations I suppose. Some CrossFit type stuff will be sneaking their way in of course but the main meat of strength training will be push pull legs. Less volume, more intensity. And then a bunch of running obviously. Tomorrow I’m planning on doing an hour run…see how much distance I can cover so I can establish at least some kind of baseline.
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1 hr run
So I did a 1 hr run on my treadmill. Unfortunately I don’t know what my pace or distance would have been because the digital readouts on it don’t work. I would like to figure out some kind of fitness watch or pedometer or something so I can track this stuff a bit better…but either way I still did an hour. Most of it was in the zone 2 level, but in the last 15 min I kicked it up slightly. Overall it was a good session and im not at a bad starting point. I also was able to use this session to test my new running shoes, which are the ones I’ll use come race day, and they did feel good so I’m not too worried about that.
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Shoulders
Ohp x 2 sets
Upright row ss body weight face pull x 2
Lean away side raise x 2
Band pull parts x 50
Quick and zesty shoulder workout. Doesn’t fall in line with the push pull legs plan, but I felt like I needed it so it is what it is. It’ll take some fanagaling to get this whole hybrid thing and balancing everything out figured…I have found some really good resources though and I feel like I have a good idea on what to do here for this.
Anyways shoulders was 2 hard working sets for everything except for band pull aparts. The bands acted as both a warm up and cool down of sorts…25 reps before and after. I’m still getting used to the less volume more intensity thing because it’s been a while since I have used that style of training. How it will look as time goes on remains to be seen. Later on today I will need to get a run in as well.
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Zone 2 run x 45 min
Sit-ups x 50
Chins x 30
Russian twists x 50
Pushups x 50
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Push day
Bench 2x2 2x8
Guilotine press x 1 rest pause set
Side raise/facepull/shrug tri set x 3 sets
Tricep extension/pushdown superset x 2 sets to failure
Good session overall. I had planned on doing pushups as opposed to guilotine press, but they started blowing up my elbow in less than 15 reps so I swapped to the press and for that I just simply did one long rest pause set. Hit some heavy benching for a couple sets, and then a bit lighter for a couple as well, but still a good solid effort. The less volume more intensity thing is a fun change of pace to be honest. The shoulder tri-set was also a gooder and I have become a big fan of lean away lateral raises. And finally the tricep superset…went to failure on both exercises for both sets and that really blew them up.
Tomorrow I need to get a run in for sure.
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Pull-ups x 30 reps
Rdl 3x5
Kroc rows
Face pull x 50 reps
Preacher curls x 3 sets
Run x 30 min
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50 sit-ups
3.67 k run in 24 min
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Been a minute since I posted. So after the run I posted I also got in one last push session in on our (Canadian) thanksgiving. Then I took a deload because I was feeling a little beat up in general. Been getting back into it again since. Not as much running as I should be…but still. I have taken on a couple of side jobs so I haven’t had much free time lately and still won’t for another week and a half. So I’ll do the best I can, and once the side work is done and my schedule is normal again we’ll get back full steam ahead.
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Incline bench 3x5
Flat bench 3x8
Guillotine press 3x10
Seated dumbbell curl 3x12
Barbell curl 1 set to failure
Quick and simple, but a good one none the less. I picked up a nice adjustable bench off of marketplace the other day…so being able to do actual incline press as opposed to the hokey setup I had been using before is really nice. And I definitely felt it in the upper chest that’s for sure. And even to do seated curls…it was a nice change. Got a pretty darn decent chest pump and a great bicep pump. Nice way to start off the week.
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October was a very very busy month for me. Didn’t train much at all after thanksgiving weekend but now things are back to normal and so today I got started with day one of my revamped body part split. I’ll still be running of course as I am committed to a race in April, and progressively trying to get stronger obviously…but after some gym soul searching through October I have found that what I really want to do in the gym is bodybuilding style training. I’ll admit I have had some gym adhd going on and I have been a little all over the place the past while. But really what I want is to train like a bodybuilder for the most part…I want to make a run at seeing what I can do with my physique for the next while but more than that I love the training side of it too. So I’ll keep doing some running of course, and part of the lifting will obviously include progressive overload…but yeah. So my revamped split for training for now will be chest and biceps, back and triceps, shoulders calves and forearms, and then legs of course. So on that note…
Chest and biceps
Incline press - 5x5-8 reps, then 2x5 (weight drop), then 7/5/4 (another weight drop) for 10 working sets
Chest dips - 3x10-12
Sideways chest press 2x15
Seated curls 3x12-15 (burned like a mf)
Barbell reverse curls 1x failure rest pause style
I may only have had two bicep exercises here but I got a wicked pump from it. I do think that I will be taking a break from flat bench for a while too…my upper chest needs to be brought up for sure so I want to “spam” the incline for a while. Dips were a nice change but on the tail end of the third set I felt my elbow slowly starting to try to light up. I had originally planned on four sets but I decided against it when I started feeling my elbow. The sideways chest press was ok…nothing special though. I need to get a little more of a set up for dumbbells now so I can start reintroducing some dumbbell flys again. Overall it was a good session…got a sweet pump and Iistened to a playlist of Disney metal cover songs which was fun. Later on today I’ll try to get in a run.
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Sunday - back and triceps
Pull-ups x 4 sets
T bar row x 3 sets (last set was a strip set)
Hyperextention x 50 reps
Pullovers x 2 sets
Skull crushers x 4 sets
Bench dips x 1 set to failure
Tonight (Wednesday) will be my shoulder/calf/forearm session. My triceps got lit right up on Sunday and they are still mildly sore today.
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I have a bunch of workouts written down on paper…just haven’t put them here yet. With how my split was lining up, legs were gonna be on the docket for yesterday however I tweaked something in my back Sunday night and yesterday it was pretty sore and stiff so I decided to wait one more day. So tonight instead I’ll do legs…maybe I’ll do a legs/chest workout and just abbreviate both a little bit…we’ll see.
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Tuesday - chest and biceps
This was an abbreviated workout due to it just being late at night. I wound up putting more of a focus on incline bench than anything. Chest in total still got 12 working sets…6 on incline, 4 on dips and then 2 sets of pushups to finish it off. I only did one bicep exercise, barbell curls, and I kept it heavy for 4 sets.
Wed - calves and shoulders
Started with 5 sets of standing calf raises. Old school, barbell on my back and used a wood block to increase the rom for my calf raises…5x20. Then shoulders…4 sets of overhead press, 50 reps on face pulls and then I spammed the crap out of seated raise variations. Mostly was doing rear and side felt raises but a couple sets of front raises snuck in too.
Thursday - rest day
So now it’s Friday…I plan on hitting back and triceps, and hopefully cardio as well tonight. Don’t have to get up for work so it should be manageable. Tomorrow will be legs of course and then Sunday I’m working again but I’ll need the “rest” day anyways. Then Monday starts over again with chest and biceps. Need to be better at getting in my cardio and some abs…I really want to get back to being able to do dragon flags but I’m not quite there yet.
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Also, I made a couple small changes to what I have in my kitchen. For one I switched to a keireg coffee machine…I used to use a drip coffee maker but the past while I found that I don’t really drink as much coffee as I used to and I wasting a lot of coffee everyday in the drip maker. Now, much less waste so that’s a good thing. I do have a French press and a bean grinder so I can make “nicer” coffee when I’m inclined.
I also got a fancy potato slicer thing…basically it lets you cut up potatoes into a fry shape much quicker and easier than a knife. Clean fries as I call them are something I like sometimes…cut them up for fries, air fry with a little avocado oil and salt, and then use sugar free ketchup for dipping. My son is also picky with potatoes but he’ll eat these no problem so it’s a win-win!
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Friday - back and triceps
Started off with pull-ups, wide overhand for 4 sets. Felt ok. Then I set up my blue collar landmine and moved into some rows…started off with single arm rows for 4 sets as well and then switched to a t-bar type thing. With that one I try to pull to my stomach and I sort of invision seated low rows if that makes sense. Only did two sets there but I went to failure. Moved on to triceps before finishing off the back…jm press and bench dips have been my go to lately. To finish back off I hit deadlifts…3 sets at my working weight.
Saturday - ended up being a very busy day. Lots of Christmas events around town with my son so I pushed leg day back.
Sunday - well I’m writing this in the AM before I head to work, and I haven’t done my leg day yet lol
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Sunday - Legs
Started off with Nordic ham curls for 4 sets, then into good mornings for another 4. With good mornings, I was not fully locking out…trying to keep more tension on the hams and a little less on the glutes. Then back squats…high bar. 305 for one set, then 255 for 3 sets. I need some smaller plates so I could have done something like 285 instead of 255 but it’s all good. Finished with sissy squats for three sets to failure.
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So I’ll write out my last couple sessions later…more importantly than that…my birthday is technically tomorrow so today I did my birthday workout. I turn 32 tomorrow…so I hit a 185x32 deadlift. I could probably have hit 205 for it or possibly even 225…but it’s all good. I was hyped and it was fun. I blasted the first 20 reps fairly quick, the last 10 weren’t horrible but my heart rate was getting up there for sure and I did slow down a bit. Tonight I have a nice ribeye that I picked up from the butcher last night, and they used their special marinade for it, along with some Kentucky straight bourbon, a cigar and I’ll watch tombstone too. My version of the Ron Swanson b-day hah. If you know, you know. And then tomorrow (my actual b-day) my son wanted to do something for me as well so I’m looking forward to that the most even though I don’t know what’s happening lol.
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Happy Birthday! I hope it was an awesome day!
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Thank you…it was great
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