“Who has a harder fight than he who is striving to overcome himself.” - Thomas a Kempis
Love this quote as I am trying to get back into the groove of training and life a weeks post Covid... been a struggle with the brain fog, yes it is real, and energy levels. I have detailed a lot of my workouts below to the point that it might be to much. If so, I will cut it back.
Monday:
9AM: Snowing yet again outside... sigh..... Monday's are usually my day off per week from running anyways. Mayham lifting in the garage... blasted the chest and biceps right after my morning work meeting..
Warmup
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
Alt. DB Bench + Double DB Bench
4 sets: 5 alt. reps (each side) + 5 double db reps
Alt. DB Incline Bench + Double DB Incline Bench
4 sets: 5 alt. reps (each side) + 5 double db reps
Flat Bench DB Chest Fly
4 sets: 12 reps
Ring Curls
4 sets: 10 reps
Barbell Curl 21's
3 sets: 21 reps
3PM: Hit the garage again this afternoon at 3pm. More cardio base to get the heart rate up some and some strength work too
Warmup:
2 Sets
1:00 Ski (10 Damper)
20 Alt. Leg V-Up
10 Hanging Scap Retraction
5 Strict Pull Up
1 Set (at workout pace):
5 GHD Sit Up
3 pull ups
- short rest-
12 minute EMOM:
odd minute: 15 GHD Sit Ups
even minute: 8 Strict Pull Ups
Front Squat 3-3-2-2-1-1-1
3 Front Squats
- rest 60-90 sec
3 Front Squats
- rest 60-90 sec
2 Front Squats
- rest 60-90 sec
2 Front Squats
- rest 60-90 sec
1 Front Squat
- rest 60-90 sec
1 Front Squat
- rest 60-90 sec
1 Front Squat
- rest 60-90 sec
Tuesday:
9AM: Hit the garage gym again while I waited for it to warmup outside. Did the Mayham Lifting in the garage. Starting to get into this again since I quit NoCoast.Crossfit at the beginning of the month.
Warmup
3 Rounds
15/12 cal row
10 scap pullups
15 bent over barbell rows (empty bar)
Strict Pull-Ups
5 sets: 10 reps
Bent Over Barbell Row
4 sets: 10 reps
Seated Single Arm Cable Row
4 sets: 10 reps (each side)
Standing Tricep Extension w/ band
5 sets: 15 reps
Single Arm Standing Tricep DB French Press
4 sets: 10 reps (each side)
Power Clean 5x1
5 Deadlifts
5 Bench Press
-rest as needed-
4 Deadlifts
4 Bench Press
-rest as needed-
3 Deadlifts
3 Bench Press
-rest as needed-
2 Deadlifts
2 Bench Press
-rest as needed-
1 Deadlift
1 Bench Press
3PM: 8 miles averaging 7:40pace on the treadmill at Vasa.... Did not feel like dealing with the cold crazy wind so kept it indoors.
Parked at King Soopers on Table Mesa and ran up to NCAR around the parking lot and down the hill for a warm up. Intervals done on the top part of the NCAR road ending at the parking lot then the same warm down doing a lap of the parking lot then downhill to Kings. First few intervals were rough but then I got my head straight and got them done. Got done just as the wind was picking up so that was great.
3 rounds
15/12 bike erg
5 Cossack Squats (each side)
10 Kang Squats (empty barbell)
Back Squats
5 set: 10 reps
Deadlifts
5 set: 10 reps
Rear foot elevated DB Split Squat
4 sets: 10 reps (each side)
Elevated Toe Double DB Romanian Deadlift
4 sets: 10 reps
Weighted Hip Thrust
5 sets: 12 reps
Standing Barbell Calf Raise
4 sets: 15-20 reps
Thursday:
7 AM: 3 Skimo laps at Eldora starting at 7am this morning. Comes out to about 6.3miles with 2900ft of gain. Great to get back out there skiing again! Will try to do a couple more times before the Grand Traverse next weekend.
3 PM: 8.5mile run w/ 1900ft of gain averaging 10min miles. Easy cruise up Chapman Drive to Realization Point then up Flagstaff road until I felt like turning around. Super chill even hiking a bunch up hill, especially on all the snow the last .75miles of Chapman. Such a great fucking afternoon out there!
Friday:
7 AM: Easy loop of Santias... up the ridge and down Lions... Just a hike up the ridge and an easy jog down. Did not push at all, just enjoyed the chill morning. Had the summit all to myself, now that is rare.
3 PM: Easy garage lifting session of just over an hour focused on shoulders and lower back. Afterwards headed out to Front Range Brewery for dinner and a bluegrass band with Paula before heading over to Rails End Brewery to meet up with George and family.
Warmup: Skierg and shoulder mobility work.
Shoulder Press
5 sets: 10 reps
Standing Alternating DB Shoulder Press
4 sets: 10 reps (each side)
Plate Front Raise
4 sets: 10 reps
GHD Hip Raise
5 sets: 20 reps
Band Pull Through
5 sets: 12 reps
Single leg DB Romanian Deadlift
4 sets: 10 reps (each side)
4 Rounds
20sec calf raises
10sec hold up
20sec calf raises
10sec hold up
30sec recovery
Saturday:
9 AM: 13.4miles w/ 3200ft of vert... Easy cruise up Santias east ridge, down Lions, over Red Rocks, up Flagstaff trail, down Flagstaff road and back over Red Rocks to the truck. Super chill today enjoying the shirtless warm sunshine this morning. Legs were actually toast today anyways, had no power going up hill so lots of hiking. Ran into Darian who I did the Grand Canyon coming down Flagstaff while I was going up. Spent the rest of the day on the couch trying so hard not to nap,
Sunday:
8 AM: 10.6miles with 2400ft of gain averaging 12min miles. Done with Rebecca at Sanitas. Up the ridge, down Lions to the road then back up Lions to the summit then back down Lions to the car. Did the intervals as we were heading back up Lions. Little slow with her today but kept it easy for sure. Went a little over but was easy enough figured it was good. Great morning out there!
In the evening I ordered Reel Rock 16. Had Paula, Rebecca, and Brad over for a showing. So damn good!!
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