Weekly Workout Report
After posting what my workout week usually looks like I thought it’d be helpful to start sharing my workouts each week with everyone. It also helps me to stay accountable and to make it easy to look back and make sure I’m changing it up enough.
My goal for the my workouts is muscle confusion and constant change.
This Past Week
Here’s what my workouts looked like this past week.
- Saturday, Morning (60 min)
- 10 min on stationary bike, 30 min of upper body weight training (3 sets of 8 followed by 1 set to failure), 20 min of HIIT on elliptical
- Sunday, Morning (55 min)
- 25 min of lower body weight training (3 sets of 8 followed by 1 set to failure), 30 min of intervals on elliptical (1 min sprint, 1 min rest)
- Monday, Evening (55 min)
- 5 min warmup, 45 min circuit training (6 exercises * ~30 seconds * repeat twice * 7 different circuits), 5 min cooldown
- Tuesday, Evening (25 min)
- 25 min upper body doing 2 sets of 10 maxing weight and then a final set to 100% failure. I felt off and it felt like I was going to fast, not on purpose though. In the evening I also shoveled for 30 minutes.
- Wednesday, Morning (55 min)
- 5 min warmup, 45 min circuit training, skipped the cooldown. It felt awesome this morning, I was sweating like a mad man. My form, especially with abs, is still kinda rough but I’m pushing through it and not giving up.
- Thursday, Off Day
- No workouts today … I try to get one off day per week making sure it never overlaps with the day I take my free meal. I did shovel snow in the morning for 30 minutes though. Mother nature wasn’t up to honoring my off day.
- Friday, Morning (55 min)
- 5 min warmup, 25 min circuit training (50 exercises * ~ 30 seconds), 10 min upper body circuit, 10 min lower body circuit, 5 min cooldown
While I didn’t miss any of my workouts this week the middle of the week was kinda rough. I had trouble making that mind muscle link doing upper body on Tuesday evening and I was sluggish at the start of my workout on Wednesday morning. I do know that circuit training is working well though because I sweat like crazy and usually have to cool down for a while afterwards.
Goals for next week
My goal for next week is to run on both Saturday and Sunday shooting for 2 miles each day. I purposely didn’t run this past weekend because my ankle was feeling off and I didn’t want to chance it. I really want to do a 5 or 7K off-road race at the end of the Summer so I need to start working up to those distances.
I also have a new goal of doing 20 pushups, 20 squats, and 20 sit-ups each night while relaxing. Rather than just vegging in front of my computer or with my wife watching TV I’m going to throw in some exercise. I actually did it last night while watching the Olympics and it made it much more palatable as I wasn’t feeling like a lazy slug while watching all these super athletes perform.
How were your workouts this week? Did you push yourself by setting new challenging goals?
Wow, sounds like you had an awesome week! Good luck with your race goal.
Thanks, I appreciate it. I’ve never even tried running until recently. It’s actually not as bad as I first thought it would be.