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It’s Tuesday and I am already tired. I’m not going to lie or play it off because this week is going to suck. This marks my second week of two a days, SEALFIT in the mornings, Powerlifting in the evenings, and when things start to pick up. The first week consisted of intro to movement workouts and weren’t easy by any stretch. The intensity and speed involved along with the plyometrics (I’ve never really trained that way.) and lack of sleep makes it a big challenge.
50 Air Squats / 25 Knee to Chest Jumps
5 rounds of 15 box jumps and 15 situps
Shoulders + Cardio
Seated DB Press (Incline): 15-12-10-8-6-20
Reverse Pec Deck: 4 x 12
Shoulder Press Machine: 4 x 8-12 (Heavy)
Standing Side Laterals: 4 x 8
2 Mile Run (8-9 minute pace(
Noon: Cardio (2 Mile Run)
8 sets of 3 Flat (Heavy Reps)
Chest Fly’s, Decline, Flat DB Press, Pec Deck, Pushups (Not sure on the reps or weight. Depends on how I’m feeling.
25-50-50 (Knee to Chest Jumps, Squats and Situps)
5 Rounds of 10 box jumps, 10 situps, 10 squats and a 500 meter row
Close Grip Bench, Tricep Pushdowns, Preachers and Incline DB Curls
3 Mile Run
Heavy Reps on Squat, Pause Squats and Leg Press. Might throw in stiff leg deadlifts, leg extensions and hamstring curls.
5 Rounds of 20 lunges, 20 situps and 400 meter runs
Don’t know but I’ll probably either work on OLY technique or do some light shoulder again.
I have two days of rest on the weekend but Monday starts off with a big reality check. “Baby Murph” is waiting and is no doubt going to suck. From there I have a few days of running and 1 other major AM workout. I’m supposed to take evenings off but I’ll end up training strength and getting some more work done. Overall I’ve noticed that I lost 4 lbs since last week but going from 195 to 220 lbs and running at the same pace over 1.5 and or 2 miles as I was back in the day is a good sign. I’ve actually ran faster lately but it’s definitely a lot harder with the excess bulk I put on. I have a fit test coming up a few weeks that I’ll pass and should be a lot easier this time around.
My schedule looks like this through the weekdays.
Fall out of bed and curse the world.
Get to work
7:30 to 10
Clean up after everyone from the night before (Put your god damn weights up you lazy fucks) + 2nd meal
Cardio (1.5 - 3 mile runs or 300-400 meter sprints)
3:00 - 5:30
Chill or sleep + 1-2 meals
5:30 - 6:00
Go back to gym
6:15 - 9:00
Powerbuilding / Powerlifting
Clean up after everyone again
I get home and start cooking my meals for the next day while eating dinner
And around 1-2 pm I hit the sack and pass out.
Honestly I’m not going to say I’m living the dream but the only easy day was really yesterday.
Wise words that I end up yelling at loud during leg day.
52 years ago my Grandfather was rocking a pair of Chuck Taylor’s. Today he surprised me and bought me a pair as I was complaining to him about lifting with running shoes and how I end up going barefoot all the time. He went on to get me some more tubs of protein. The circle of life is now complete.