Week 1: Body-Fat Shredding

I’m one week in. It’s different for sure. On paper, I don’t feel like it’s “hard enough”, but I can feel it after the fact. Each day is so unique; I really enjoy the variety. Although I didn’t push myself as hard as I could have, after one week, I’m happy with what I’m being asked to do and I think I’m ready to step it up next week. So what did I do this week? Well, let me tell you…

If you want to see the workout with all its options, check out the article on T-Nation.com.

Monday:

Stretching – Lots of good stretching before I started

Workout:

Deadlift 3 x 5 (2 minute rest)
Max weight was 125 lbs. (Not much, but I haven’t deadlifted in WEEKS!)

Superset Chinups and Dips 3 x 5 each (1 minute rest)
Not ready for unassisted chinups quite yet. Dips, might try adding some weight

Farmer’s Walk 4 x 30 yds. (2 minute rest)
Carried 30 lb dumbbells with me. It was TOUGH

Later that night, we headed outside with a sledge hammer and went to work on our tree:

15 seconds (as many hits as you can get in) x 10 rounds
This was TOUGH! Made me feel like a girl for sure.

Tuesday:

75% Sprints 8-16 rounds (90 seconds – 2 minute recovery)

** Wasn’t able to do this because the power went out at the gym due to a storm. Went home to do some yoga on YouTube and since I live close to the gym, I didn’t have power either. So I settled for MORE STRETCHING. Man, I’ve really been slacking, because already I could tell the difference in my body with all the stretching!

Wednesday:

Stretching — Especially lower back

Workout:

Dumbbell Bench 3-5 x 8-10 (45 second rests)
I used to the higher reps, but I found that the 45 second rest period went quicker than I thought it would. Highest weight: 32.5 lbs.

Kettlebell Swings 3-5 x 8-10 (45 second rests)
I despise kettlebell swings. I can’t tell you why, maybe because they work the whole body? Needless to say, I did better than I thought I would on these, but I wasn’t happy while doing them 🙂 I maxed with the 25 lb bell for my last round.

1 arm dumbbell row 3-5 x 8-10 (45 second rests)
Yeah, these were rough. Again, I wanted more time to rest! Highest weight: 30 lbs.

Tire pulls 5 x 20 yds (1 minute rest)
One tire wasn’t quite enough, so I added another small one to push me a little. It was humid and very tough!

Thursday:

Run from Tuesday OR brisk walk for 30-60 minutes

Since I was unable to do my run on Tuesday morning, I decided to do that again. I set my 75% of my sprint speed at 8 mph. I would do 8 mph for 30 seconds and then walk at 4 mph for 90 seconds. This was such a change of pace for me! I’m used to sprinting 30 on (9.5 – 10) 30 off (off the treadmill). I am typically exhausted after this. But after this run, I felt good. I was sweaty, but I liked the active recovery a lot! More stretching to follow and I wasn’t feeling my run later in the day at all. And best of all, no back pain!

Friday:

Squat 4-5 x 3-5 (1 minute rest)
I haven’t squatted in quite a while. Felt good to see the weight not drop too much. Max here was 110 lbs, so I have a ways to go.

Pullup 4-5 x 3-5 (1 minute rest)
Used the band again, but noticed the tighter band made it too easy — Progress???

Clean & Press 4-5 x 3-5 (1 minute rest)
Another love/hate for me. I like the cleaning part of this lift, but the press is where I struggle. It really limits me on weight. I maxed at 65 lbs. Later, Seth asked me how it went and asked if I could wait for him next week because he’d like to see my form. Thinks I should be able to do more… So more to come here!

Workout calls for alacate conditioning later in the day (apparently these short, intense workouts don’t produce lactic acid and don’t cause a burn). Hence the sledging on Monday. Unfortunately, our schedules did not allow time for it this week, but we’ll try to get it done next week.

Saturday:

Workout:

Super Set
Standing Dumbbell Press 3 x 8-10
Side Raise 3 x 12-15

Tri-Sets
Dumbbell Curl 3 x 8-10
Dumbbell Hammer Curl 3 x 8-10
Dumbbell Curl 3 x 8-10

Tri-Sets
EZ Skull Crusher Pullover 3 x 8-10
Weighted Close Grip Pushup 3 x 8-10
EZ Skull Crusher Pullover 3 x 8-10

Standing Calf Raise 3-5 x 8-10

Ab Wheel 3 x 8-10

Out of all the options he gave for a Saturday workout, I chose this. It was the most similar to my typical weekend workout. However, for the remainder of the weekend, my triceps were extremely sore! I saw that I could increase my bicep weights, so I will push harder next week, but I definitely got a great tricep workout!