Weekly Workouts: 4/29 – 5/4

After wrapping up my winter/spring race season with Boston, I realized that I needed a little break from a dedicated marathon training schedule. Since I don't have another full distance race planned until Labor Day weekend, I have about a month before I need to be married to a training plan again, and I decided that this would be a good time to focus on building up a bit more muscle. I had really good results with the Shortcut to Size program last summer, despite only making it about 50% through the 12 weeks, so I am giving it another shot this year. Week 1 is under my belt, and I had definitely forgotten how simultaneously challenging and rewarding this program is. I'm excited to see what kind of gains I will make over the next three months!

Monday, April 29

Strength:

Shortcut to Size Phase 1, Week 1 Chest, Triceps, and Calves
Medium Grip Barbell Bench Press: 1x15 @ 65lbs, 3x15 @ 80lbs, 1x5 @ 80lbs
Dumbbell Incline Chest Press: 3x12 @ 30lbs, 1x7 @ 30lbs
Dumbbell Incline Flyes: 3x15 @ 25lbs, 1x12 @ 25 lbs
Cable Crossover: 3x15 @ 22.5lbs, 1x8 @ 22.5 lbs
Triceps Pushdown: 1x15 @ 22.5lbs, 1x10 @ 32.5lbs, 2x12 @ 27.5lbs, 1x8 @ 27.5lbs
Skullcrushers: 3x15 @ 40lbs, rest pause set 8 @ 40 lbs
Cable Rope Overhead Triceps Extension: 3x12 @ 22.5lbs, 1x8 @ 22.5lbs
Standing Calf Raise: 3x30 @ 75lbs, 1x20 @ 75lbs
Seated Calf Raise:  3x25 @ 70 lbs, 1x 9 @ 70 lbs

Cardio:

Off

Tuesday, April 30

Strength:

Shortcut to Size Phase 1, Week 1 Back & Biceps
One-Arm Dumbbell Rows : 1x15 @ 20lbs, 3x15 @ 35 lbs, left arm 1x11 @ 35lbs, right arm 1x13 @ 35lbs
Wide Grip Lat Pulldown:  3x15 @ 70 lbs, 1x13 @ 70 lbs
Standing Pulldown: 3x15 @ 70lbs, 1x15 @ 70 lbs
Straight Arm Pulldown: 3x15 @ 35lbs, 1x8 @ 35 lbs
Barbell Curl: 1x15 @ 30lbs, 3x15 @ 40lbs, 1x5 @ 40lbs
Incline Dumbbell Curl: 3x15 @ 15lbs, 1x11 @ 20lbs
Seated Inner Biceps Curl: 3x15 @ 15lbs, 1x11 @ 15 lbs

Cardio:

4 mile run @ 8:17 pace

Wednesday, May 1

Strength:

Personal Training Session: Legs
Superset:
    Clean & Jerk to Shoulder Press to Back Squat to Shoulder Press: 3x10 @ 65lbs
    Sumo Squat: 3x10 @ 95lbs
Superset:
    Leg Extension (Feet Wide): 3x10 @ 55lbs
    Leg Extension (Feet Close): 3x10 @ 55lbs
    In Place Lunges: 3x10
Lying Hamstring Curls: 3x15 @ 40lbs
Seated Calf Raises: 3x20 @ 45lbs

Cardio:

3 miles @ 8:14 pace
15 minutes Stairmill level 12 intervals

Thursday, May 2

Strength:

Shortcut to Size Phase1 Week 1 Shoulders & Traps

Dumbbell shoulder press: 1x15 @ 15lbs, 3x15 @ 20lbs, 1x9 @ 20 lbs
Dumbbell Lateral Raise: 3x15 @ 12.5lbs, 1x9 @ 12.5lbs
Front Cable Raise: 3x15 @ 7.5lbs, right arm 1x6 @ 12.5lbs, left arm 1x5 @ 12.5lbs
Rear Cable Delt Flyes: 3x15 @ 27.5lbs, 1x9 @ 27.5lbs
Dumbbell Shrug: 4x15 @ 50lbs, 1x12 @ 50lbs

Muscle and Fitness Hers Crush Ab Flab
Stability Ball Roll-In: 3x20
Stability Ball Finger Tap: 3x20
Scissor Kick: 3x25
Medicine Ball Wood Chop: 3x10 @ 8lbs
Medicine Ball Twist on Stability Ball: 2x20 @ 8lbs
Pulse Side Plank: 2x20
Hip Stretch with Forward Reach: 3x20 @ 8lbs

Cardio:

15 Minutes Stairmill on Level 12 Intervals
Box Jump Tabata

Friday, May 3

Strength:

Off

Cardio:

Boxing

Saturday, May 4

Strength:

High Octane Cardio with personal trainer
Circuit #1: One Minute of Each Exercise
    TRX Mountain Climbers
    TRX Ab Roll-Out
    Kettlebell Single Arm Swing Switch
Circuit #2: One Minute of Each Exercise
    TRX Jackknife
    Pulldowns on the rope climb machine
Circuit #3: One Minute of Each Exercise
    TRX Pullups
    T-Bar Rows
    Step Ups
Finsher: 2 sets of suicide sprints

Cardio:

3 Mile Progression Run: Mile 1 @ 8:30, Mile 2 @ 7:24, Mile 3 @ 7:17

Sunday, May 5

Rest Day