Exercise Log 1.6.14 (Rest Day Log, Cardio only)

Just wanted to post a quick log. Ran today for 6 miles on the treadmill which was my only exercise, missed going to yoga so when I got home just before bed I did some lengthy stretching for 30-40 minutes that was very refreshing.

I thought now would be a good time to do another progress update on how my workout plan has been going. Since my last update (11/24) I definitely feel like I’ve made progress, but a lot of it has been 2 steps back, 1 step forward. I’ve revised my form a lot in some of my lifts and constantly am researching better patterns, but these adjustments take time to get used to. I’m noticing in my last three weeks not a lot of progress not sure if that’s a potential plateau creeping up or not, but my response to it is to switch up my style a bit and focus less on volume-based workouts for hypertrophy response and more on strength training, taking my time and doing heavy sets when possible. I’d rather have dense muscle than big muscle, I think, and the result is shorter more intense workouts.

This also goes well with winter, because everyone moves slower when it’s cold like this outside so keeping it short and intense is what I need. I definitely feel like in the last month I’ve had substantially less actual energy to work with day to day than the month previous. I really should reassess how I eat, but that’s another whole different blog.

All updates are since my 11/24 update. Goals are on the left, current maxs next to it, then how much I’ve changed since 11/24 at the end. (I’ve removed back squats from the program because, well, I just don’t care as much what my max back squat is as I do front squatting.)

Goal & Progress Log (last update Nov. 24th)

Deadlift of 400lbs (current max 255lbs) +10lbs
Front squat of 200lbs (current max 165lbs) +30lbs
Bench press of 185lbs (current max 155lbs) +10lbs
5K pace 23:00 (personal record 23:58) (no new races)

My next race is a 10K in February, January is shaping up to be an artic cold month so my cardio plan is just to maintain with runs at the gym as time permits.