End of Week Check-In (Week 8)

This week was an interesting one, haha. On Monday, I decided to take my interval workout to the track at my gym. Mid-interval, I felt a breeze on my right mid-thigh. Once I stopped that particular interval, I looked down and noticed that there was a tear about two and a half inches long along the inner seem of my leggings. Reluctant to stop and go home due to my wardrobe malfunction, I continued to run which caused EXTREME chafe on my thigh. I literally thought I was going to die from the pain. Since walking was extremely painful as the chafed area would rub against the fabric of my shorts/pants, I had to rearrange my workouts until it healed. I’m fine now, (it actually scarred), but here’s what I managed to squeeze in this week:

Monday

Interval Run (Chafe Day): 3mi with an average pace of 10:25/mi and a moving time of 31:14.

Tuesday

Rest Day.

Wednesday

With the help of some gauze and medical tape, I was able to get in a leg/shoulder day:

-5 min warm up

-V-Squat: 140lbs @ 25 reps total (1 min rest between sets)

-Dumbbell Shoulder Press: 30lbs @ 25 reps total (1 min rest between sets)

-Standing Calf Press: 75lbs @ 25 reps total (1 min rest between sets)

-Standing Shoulder Press: 55lbs @ 25 reps total (1 min rest between sets)

-Hip Adductor: 190lbs @ 25 reps total (1 min rest between sets)

-Dumbbell Lateral Raise: 20lbs @ 16 reps (1 min rest between sets)

*I talked about this briefly on Instagram, but after having issues lifting the barbell over my head for my standing shoulder press, it suddenly dawned on me that I should use a squat rack. A huge world of a difference! I also wanted to use the hip abductor machine, however it was in use and wasn’t in the mood to set in with someone.

Thursday

Back & Biceps:

-5 min warm-up

-Reverse Grip Lat Pulldown: 75lbs @ 25 reps total (1 min rest between sets)

-Concentrated Bicep Curls: 20lbs @ 25 reps (1 min rest between sets)

-Deadlift: 90lbs @ 25 reps total (1 min rest between sets)

-Barbell Preacher Curls: 35lbs @ 20 reps total (1 min rest between sets)

-Seated Row: 70lbs @ 25 reps total (1 min rest between sets)

-Bicep Curls (machine): 50lbs @ 25 reps total (1 min rest between sets)

Friday

Rest Day.

Saturday

Rest Day.

Sunday

Chest & Triceps:

-5 min warm-up

-Incline Bench Press: 40lbs @ 10 reps total (1 min rest between sets)

-Assisted Dips: 70lbs @ 25 reps (1 min rest between sets)

-Cable Flyes: 17.5lbs @ 25 reps total (1 min rest between sets)

-Tricep Kickbacks: 15lbs @ 25 reps total (1 min rest between sets)

-Dumbbell Bench Press: 25lbs @ 25 reps total (1 min rest between sets)

-Tricep Press: 100lbs @ 25 reps total (1 min rest between sets)

3mi Run: average pace of 10:17/mi with a moving time of 30:51.

Since my thigh’s feeling good, I’m pumped to go hard this week. Like I said last week, I decided to combine my leg day with my shoulder day since they were both relatively short and would buy me an extra rest day. I really want to up my mileage this month, so I might try to get out there and run a couple extra miles, even if it’s on the treadmill.

 

-Running Fast, Lifting Heavy

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