Weekly Update #7: Happy Progress

This week was just plain awesome. All of my workouts went so well and I felt so powerful and confident, like I could accomplish anything I set my mind to. Don’t you just love days/weeks/months like that?Β It’s made me super excited about making progress towards my goals. I felt like a total BAMF and I was/am loving it.

Monday: Killer Leg Workout (+ Shoulders)

I figured that I should probably start doing some squats if I wanted to squat 150 lbs in the next 6 months so I started out with some of those. They went pretty well but I had itty bitty baby plates on the end of the bar. I’m slightly worried that I might not make my goal, but I’m going to try my damnedest to get there. Side note, are you supposed to count the weight of the actual bar in the total weigh that you’re lifting, or just the plates?

Workout:
5 minute warm-up on the treadmill
Squats
Hip adductors
Hip abductors
Deadlifts
Leg extensions
Superset: Bent over reverse flyes & Side lateral raises
Lunges
5 minutes on the treadmill + a cool down

Friday: Back, Biceps, and Shoulders

After a few weeks of experimenting I’ve finally hit the right level of assistance on the assisted pull-up machine that I can’t get three sets of 12 reps out of: 55 lbs. It’s not too shabby. I was able to get one set each of 10 reps, 8 reps, and 7 reps out at that weight and I’m hoping that I can make some fairly steady progress and get it down to 0 lbs soon.

Workout:
5 minute warm-up + 10 minutes tempo on the treadmill
Pull-ups
Back hyperextensions
Wide grip lat pulldowns
One arm rows
Barbell biceps curls
Military overhead press
Shrugs

Saturday: Early Morning Run
5.89km – 33:38

This run felt amazing. I enjoyed myself the entire time, which hasn’t ever really happened before. I’m usually really focused on trying to run faster or farther than I ever have before that I don’t really enjoy it. I’ve really been trying to just enjoy the running, and this is the first week that I’ve managed it. I had a really strong headwind for the first half of it but it didn’t bother me at all. I’m super happy that I’ve been running longer distances without feeling too much strain. I used to struggle really really hard through 5ks, and I remember being so happy when I managed to run a 6k the first time (and feeling absolutely exhausted and sore all over). But now it almost seems easy, a large part of which I think has to do with me building muscle in the gym.

Question of the day:
What’s your favourite running gear? Do you have the most amazing shirt/jacket/toque/pair of leggings/shorts/handheld water bottle/hydration pack? I want to know! I desperately need ideas for what to ask for this Christmas.

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