“Now if you are going to win any battle you have to do one thing. You have to make the mind run the body. Never let the body tell the mind what to do. The body will always give up. It is always tired in the morning, noon and night. But the body is never tired if the mind is not tired.”

MONDAY – LIFTING + BODY WEIGHT EXERCISES

Step Climber: 10 minutes, lvl 7 -14 intervals.

Pushups: 25, 13, 10 = 48 total
Assisted Pull Ups: 100# x 2 x 10, 90# x 1 x 8
Dips: 3 x 15
Planks: 30s x 3

DB Flat BP: 25# x 3 x 10
Deadlifts: 60# x 2 x 15, 70# x 1 x 14
Bent Rows: 40# x 3 x 15
Barbell Shoulder Press: 30# x 1 x 15, 40# x 2 x 14

Total Time: 47.32 minutes (Not including warm up + cool down)
Total Cals: 422
Max HR: 175
Avg HR: 142

Thoughts: It was a good, fast paced workout. I use to lift with 1-2 minutes rest in between sets, but now it’s go, go, go. 20-30 second rests. I can’t afford to spend 1 hour lifting because I’m on my lunch break, so I try to get it done with the best form and the most effort. My quads are a little sore from yesterday tire flipping, but it amazes me how strong my legs are. The 70# deadlifts felt like nothing. If I had a station and more weight, I could easily do 100-150lbs. It’s tough – maybe when the garage is cleaned out, I’ll start seriously deadlifting again. I forgot how amazing it is….and since I’ve been working on stretching more, I can feel a deeper squeeze when I squat now. WOOO, STRONGER BUNS! But at the end I did my planks…which was right after deadlifts and bent rows and I almost threw up. Whoops. 🙂

The rest of the week might change depending on tonight’s late work day* + food shopping, but right now the layout is as follows…
TUESDAY – 1 HR CROSS CARDIO SESSION

WEDNESDAY – WT 2, STEP CLIMBER, FOAM ROLLING

THURSDAY- 2 MILE RUN AM, OBSTACLE TRAINING PM.

FRIDAY – OFF

SATURDAY – TRAIL RUNNING

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4 thoughts on “MONDAY – WT + CARDIO

  1. I let my deadlifts slip the past couple months – I started getting too comfy with what I was working with to challenge myself and I lost a lot of strength on em. I’m pretty mad needless to say.
    I’m thinking this is going to be the winter of the deadlift though 🙂 damn, I love them!

  2. Deadlifts and squats are a love/hate relationship with me. I got so lazy with my deadlifts and was afrad to jump back into them because I knew I lost strength…but fuck it!!! I better read that you started doing them again soon 😀

  3. I did! Not that I haven’t been doing them – just been doing them like 50 pounds lighter than I should have been 🙂 last week I pulled for a few heavy triples though and it felt good, but nowhere near where I was before!

  4. We’ll get back up there – my stubborn as always compares to “what was”, so Im working on kicking the shit out of my body and pulling higher numbers real soon. Although, I’ll have to do it at my home gym because my work’s doesn’t have a designated area for DLing or big weights. Waah!!

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