Monday
Safety Bar Squats 3x8.
Step-Ups. 3x5 each Leg. BW
DB RDL. 3x8. 15lbs
FRONT PLANK. 2sets 45sec
Echo Bike. 6min. 1.50mile. Was exhausted from the lift. Did what I could. Plan on doing a lot of steps today.
Tuesday
Treadmill. 6min total. Walked on the new treadmills felt good. 3.5MPH 5min. Then 4.0MPH for last min. Not terrible.
BB bench press. 3x8. 60lbs
DB low row. 3x8. 20lbs
BB curls 3x8 20lbs
Neck Machie/Band Pull aparts 4x16 (SS) black band
Abs, (physio ball crunch) (SS) PUSH-UPS. 16reps on ball. 3reps total, chest still hurts
Heavy Bag 5 jabs. Just working on light jabs w/hips focus. Never know when you will have to punch someone.
Wednesday
Jacob’s ladder. 6min total. 3:19 w/out stop. Then rest w/stop between about 30sec. Then finished up, best I Have done so far on the devils machine. Quads on fire 🔥
AbCore. 3x25reps.
Hammer strength calf machine 3x20
Drank some nitro cold brew. Great caffeine content. Good energy. Was worried would be super sore today from squatting but am not too bad at all. Took some ibuprofen last night and a lot of water really helped.
Thursday
Echo Bike. 6min. 1.71 mile. Was exhausted from the lift. Bike gets me tired quick but feels good to get moving. Lifting after my class.
DEADLIFT. 3x8. 55lbs
Belt March. 3x50reps. Air force shoes was the resistance (HEAVY LOL)
Hypertension (BW). 3x8
LifeFitness Crunch. 3x10/10/10 w/10lbs
I had the worst abdominal cramps I can remember. Terrible, got to get some muscle back.
Friday
Treadmill 6min. 5min at 3.5mph and last min 4.1mph. Wasn’t bad.
Standing DB Mil 3x8. 15lbs
Sitting Low row Machine 3x8. 45lbs
Band press downs (SS) FacePulls 3x8reps . Rope
Russian twist 3x25reps BW
Plate Curls 3x8 10lb plate chest hurts
DB shrugs. 1x25. 25lb
Saturday
Jacob’s ladder. 6min total. 3:25/w/out stop. Then rest w/stop between about 40sec then finished up. Quads still get on 🔥
Neck machine 1x14reps all 4sides.
Ab machine. 4x14 knee ups
As far as training the clients we hit a deload week. this is not your typical deload week. It is more of a fitness week or lighten load repetition week. The goal is to just get out from under the bar and hit some light reps, and go over and coach a lot of the warm-ups, mobility, and other movements as a refresher from the norm. Looking forward to Monday getting back to training the athletes and clients.