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.
5 minute warm-up on the treadmill
Bench press (the big league kind!!)
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.
5 minute warm-up on the treadmill
Seated calf raises
Squats (Smith machine)
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.
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?