Workout Recap: Week 10

Compared to last week’s run in a thunderstorm and unexpectedly hitting my 15k run milestone, this week was pretty tame. I did an upper body gym session on Monday, leg day on Thursday, and a nice quick 5k on a snowy trail on Saturday morning. I also tried my hand at making apple chips, which were a success, and made some more cocoa date balls to try and offset my craving for baked goods that inevitably comes with this season.

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The finished apple chips. They were gobbled up very quickly!

Monday: Chest/Triceps/Shoulders

I was back at the big-league bench press this week and was able to add a little bit more weight to the bar. I still have a fair ways to go to reach my goal of benching 100 lbs (I’m currently able to bench 3×7 @ 60 lbs) but I still have 5 months to go before my goal deadline and I think I should be able to make it!

Workout:
5 minute warm-up on the treadmill
Bench press
Incline flyes
Lying dumbbell triceps extensions
One arm rows + kickbacks
Cable rope triceps pulldowns
Seated dumbbell shoulder press
Front raises
5 minute cool-down on the treadmill

Thursday: Leg Day

I was able to get a rack this time around instead of using the Smith machine. It was definitely harder! I don’t think I fully appreciated being able to push back against the Smith machine with my heels the last time around until I couldn’t take advantage of it this week. I was able to do a full four sets of 12 reps at 65 lbs this week, so I don’t think I’ve been challenging myself enough with these. I’m going to be stepping up the weight a fair bit next time to make sure I reach my goal of 150 lbs on time. I also tried out Bosu ball lunges thinking that it would be a nice way to challenge those support muscles while I lunge. Well it was a challenge alright! I almost fell over multiple times but managed to mostly save face. They were much more challenging than I was expecting and I’m looking forward to getting better at them!

Workout:
5 minute warm-up on the treadmill
Squats
Seated calf raises
Hip adductors
Hip abductors
Deadlifts
Bosu ball lunges
Kettle bell swings

Saturday: Morning Run in the Snow
5km – 28:12 (5:37/km)

It’s finally snowed here in Southern Ontario!! This may be bad news for some, but I’m one of those people who can’t wait for it to snow once October/November rolls around. I am a little concerned that with the snow will come some slippery conditions for running, but this also means that I have an excuse to go into the running store to get more winter gear!

There was only a little bit of snow on the ground Saturday morning so it wasn’t too slippery. I could feel the snow slip a little bit under my toe when I pushed off, but it was no worse than running on mostly wet sand. I did half of my run on a nearby trail so that I could soak in the winter wonderland view.

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On Sunday it snowed most of the day so we have even more snow on the ground now and I’m really hoping that it will stick around for Christmas! All this snow also means that it’s almost snowboarding and skating season! The pond down the street hasn’t totally frozen over yet, but I’m keeping my fingers crossed that it won’t be long now. It’s always so much fun to throw on a pair of skates and go whisking about for an hour or so.

What are your favourite wintertime activities?

What’s your secret to staying warm while enjoying the snow?

 

 

Graduating to the Big Leagues

Last week I hit an exciting milestone: I graduated myself to bench pressing with an olympic bar and plates! Up until now I’d been using barbells because I wasn’t sure I’d be able to lift the full bar but this week I decided that it was time to try (especially if I want to hit my bench press goal) and I managed to not crush myself!! Self-high five!

This week was pretty good for healthy eating. I did cave a bit on Friday and bought myself a chocolate bar for the first time in a couple of weeks. I was surprised to find that I felt kinda ‘meh’ about it afterward because I usually just want more. I think this desire to eat healthy is finally starting to stick! I am fully conscious, however, that Christmas season is coming up and I’m trying really hard to think of a plan to not inhale all the cookies and other goodies that come along at this time of year. So far all I’ve got is “don’t eat them all” but I think I’m going to need a little bit more structure than that haha. I did make a really tasty and super easy dinner recipe last week that I’ll be making a post about later!

Monday: Chest, Triceps, and Shoulders

Starting my week off with my bench press milestone was awesome. My workouts are now something I look forward to every week, which I’m taking to mean that I’m doing something right. It definitely makes it a heck of a lot easier to get myself out the door to the gym or for a run now that I’m enjoying it. I also find that if I’m having a hard time with motivation, taking a look at other people’s fitness journeys on Instagram gets me excited about working out. img_3947

Workout:
5 minute warm-up on the treadmill
Bench press (the big league kind!!)
Dumbbell flyes
Skull crushers
Overhead triceps extensions
Cable rope triceps pulldown
Overhead military press
One arm rows + kickbacks
Hook grip kettle bell swings

Thursday: Leg Day

I was hoping to follow up on my first squat rack session from a week and a bit ago with a second one, but unfortunately they were all in use when I got to the gym. I did a couple of other exercises first hoping one would become free, but no luck, so I settled for the Smith machine instead and added more weight than I would have if I was squatting with a regular rack (approx. 65 lbs with the weight of the bar). Hopefully next time I’ll be able to muscle my way into a rack. img_3964

Workout:
5 minute warm-up on the treadmill
Deadlifts
Seated calf raises
Squats (Smith machine)
Leg extensions
Leg press
Hip thrusts
Front raises
5 minute cool-down on the treadmill (walking)

Saturday: Run run run

All week I had been planning to do a killer hill set on Saturday. I had picked out this giant hill close to my house and I was mentally preparing myself for a gritty, gruelling workout and pushing through no matter what. I got up, put my gear on and headed over, only to realize that I was missing a key piece to this plan: a sidewalk to run on. In certain situations this wouldn’t phase me, but this hill has some pretty heavy car traffic and I didn’t want to be worrying about cars whizzing past me while I tried to mentality push myself through this workout. Instead I headed over to a set of stairs nearby and did some suicides up and down a few times and then did a long loop back home.

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It was a good workout, but I was bummed out that I didn’t get to do my killer hill set. I’m definitely going to have to scope out a good (and safe) hill to do my run on next weekend. Look out hills, I’m coming for you.

What’s your favourite kind of run to do? Are you a glutton for self-improvement through punishing runs, or do you prefer nice, steady runs that push your endurance?

How do you make sure you don’t eat everything in sight over the holidays? Do you feed the Santa and his reindeer all your cookies so that you don’t end up eating them all by yourself?