Oct 24th- Oct 30th

 “When all else is lost, the future still remains.” - Christian Nestell Bovee

Seems like the perfect quote for this week as I keep trying to build off of last week before travel next week to NY.  I have discovered just how much fitness one can lose when injuried and laid up for 6-8 weeks, pretty fucking crazy but as the quote says, the future remains.  Going to build back stronger....

Monday:  

9 am:  6.3 miles averaging 7:49 pace.  Easy spin on the treadmill to get ready for next week.  Will be more treadmill miles this week than normal for what is planned next week.  Goal this week is over 55 miles to keep building off last week.

2 pm:   1:10 Mayham lifting in the garage- Upper Body Anterior (Chest & Bicep) 

Warmup:

Crossover Symmetry- Shoulders and hips plus some PT

Then
3 rounds
10 Perfect Pushups (controlled form)
15 band pull-a-parts
5 PVC Around the Worlds (each way)
10 wall angels

Bench Press
5 sets: 10 reps @ RPE 6/10

Alt. DB Incline Bench + Double DB Incline Bench
4 sets: 1 Left +1 Right +1 Both x 8 reps 

D-Ball Bench Press
4 sets: 10 Reps 

Incline Bench DB Chest Fly
4 sets: 12 reps 

Standing Alternating DB Hammer Curl
4 sets: 10 reps (each side)

Single DB Double Head Curl
4 sets: 10 reps 

100 reps on situp bench

Tuesday:  

6:30 am:  7.2 miles averaging 7:50pace.  Easy spin on the treadmill before work.  Just chilling listening to podcast while people watching which is always fun at Vasa.  Funny how much of a fashion show it can be, meat market per se.

9 pm:   1:05 Mayham lifting in the garage- Upper Body Posterior (Back & Triceps)

Warmup:

Crossover Symmetry- Shoulders and hips plus some PT

-then-

3 Rounds

10 scap pullups

15 bent over barbell rows (empty bar)

5 down dog/seal pose transitions

Strict Pull-Ups

5 sets: 10 reps @ RPE 6/10

Double DB Standing Bent Over Row

4 sets: 10 reps 

Lat Pulldowns – Neutral Close Grip

4 sets: 10 reps 

Supported Single Arm DB Row

4 sets: 10 reps (each side)

Barbell Skull Crushers

4 sets: 10 reps 

Single Arm Standing Tricep Extension w/ band

4 sets: 12 reps (each side)

1 pm: 2 mile walk in 32mins.  Afternoon walk break from work.

4 pm:  Finally got Gemma's paw put on my back next her brother's paw (Tonka), who passed a few years ago.  Been wanting to do this since July.  I shared some photos of them on Instagram and Facebook with the following, 

"Not a single day goes by without me thinking of you or even looking for you since you crossed the rainbow bridge in June. I still catch myself opening the back door for you when I get my coffee half asleep in the morning or looking for you in the window to greet me when I pull into the driveway. I miss you Gemma…. Now you will be with me for the rest of my days along with your brother Tonka… I love you baby girl."

-- of course I was crying my eyes out while I was typing this up.  Last night was a very emotional evening for me.  The third photo with Gemma and myself hugging was about 5 mins before she was put to sleep, what pushed me over the emotional edge.  I have a video where I released some of her fur on the top of Handies with Don pacing me in the middle of Hardrock right at sunrise but decided not to share that, that is just for me.....

Wednesday:  

NOTE:  Weight check- 178.8lbs w/ 12.1% bodyfat.  Little frustrating for I’ve  been eating well the past week tracking food and getting mileage finally with no real change.  Yes the bodyfat went down which is really the only real metric I care about.  Gotta stay the course but will be hard this next week with travel to New York City.

6:30 am:  7.4 miles averaging 7:40pace on the treadmill.  Easy with 8x30sec at 5k pace (6min pace) towards the end.  First time I have felt the back after the run in a while, most likely from the faster paces.  All good now as I type this but was tight afterwards for about an hour.  Going to keep building on this 1-2 times a week.

1:30 pm:  3.5 miles averaging 8:20pace.  Afternoon double.  Just a slow jog from the house over to Westminster Hills and back,  Super chill.  

- Followed this up with a 1.8 mile walk in 28mins to keep moving and keep loose.

Thursday:

9 am:  7.7 miles averaging 7:34pace.  Easy miles on the treadmill at Vasa with the shit weather outside.  Was planning treadmill anyway due to plans next week in NY.  Felt smooth today!

2:30 pm: 1:35 Mayham lifting in the garage- Shoulders, Lower Body Push/Pull

Warmup:

Crossover Symmetry- Shoulders and hips plus some PT

Shoulder Press

5 sets: 10 reps @ RPE 6/10

Standing Alternating DB Shoulder Press

4 sets: 10 reps (each side)

DB Snow Angel Raise

4 sets: 10 reps 

Back Squat

5 sets: 10 reps @ RPE 6/10

Deadlifts

5 sets: 10 reps @ RPE 6/10

Goblet Squat: 1 and a Half Reps

4 sets: 10 reps

Elevated Toe Double DB Romanian Deadlift

4 sets: 10 reps 

Kneeling Banded Hip Extension

4 sets: 10 reps 

Standing Barbell Calf Raise

4 sets: 15 reps

5 pm:  3.5 miles averaging 7:38 pace.  Easy cruise on the treadmill after work to get in another double run day.  Might be pushing to much the last few days but oh well.

Friday:  

9 am:   10 miles averaging 7:33pace.  Easy miles on the treadmill at Vasa again this morning.  I am starting to get sick of the treadmill already.  Prob be more miles this next week when traveling though.  Back is holding up well and legs a little sore from yesterday.

1:30 pm: 2.6 mile walk in 41mins.  Walk in the hood before lifting to loosen up.

2:00 pm: 1:10 Mayham lifting in the garage- Glutes and Arms

Warmup:

Crossover Symmetry- Shoulders and hips plus some PT

GHD Hip Extension

4 sets: 10 reps 

DB Box Step-Ups

4 sets: 10 reps (each side) 

Weighted Hip Thrust

4 sets: 10 reps 

Banded Pushups

5 sets: 10 reps

Body Row on Racked Barbell

5 sets: 10 reps

Ring Dips

4 sets: 10 reps 

Barbell Curl 21's

3 sets: 21 reps

Double DB Skull Crushers

4 sets: 10 reps 

DB Preacher Curl

4 sets: 10 reps 

Saturday:

Got up super early this morning to catch a 6am flight to NY for Don's event on Thursday.  Fun day of travel with Don and Amy.  Stay at Joe's house about 40mins north of the city until Wednesday then we will be in the city the rest of the week.

3 pm:  4.5 mile hike in 1:52.  Easy hike with the crew in NY by Joe's house.  Really cool area that I have never been to.

Sunday:

7 am:  8.4 miles averaging 9min pace.  Easy cruise with Joe and Don from Joe's house.  Super foggy and chill morning but so much fun.  Did find buckets of candy along the route.  LOL...

Went into the city in the afternoon to check out where we will be for Don's event on Thursday.  Doing it at a Lifetime Fitness in the middle of the city a few blocks from Times Square.  Spent the evening with Joe's parents, all of 93 and 90 years young.

Total Weekly Numbers

Much better week this week than I thought it would be.  Not sure I will get much lifting or walking in this coming week but should be able to at least keep it over 50 miles running again.