Santa’s Training and Nutrition

[Santa]

Thursday December 21st - Rest Day

———

Friday December 22nd

Upper/push and cardio. Target is 60+ minutes of daily cardio. I’ll find out in a couple weeks if I’m running 100 miles this summer. If not, I’ll treat this as a mini cut then back to gym full-time.

Shoulder dumbbell press
70x12
80x8
50x16

Smith incline press
205x15
225x10
135x20

Tricep pushdown
195x12
195x10
135x20

Treadmill @ 20% incline - 60 minutes
Bike - 20 minutes

———

Saturday December 23rd

Rackpulls and cardio.

Rackpulls
10x1x405
3x1x455
1x1x495

Dumbbell Preacher Curl
32.5x19/18 R/L
37.5x13/12 R/L

Rope Work
5 Minutes

Rope hammer curls
80x25
100x15

Run - 5K, then
Treadmill @ 20% incline - 45 minutes

 

[Yano]

You need anything or just wanna shoot the shit for a while , hit me up any time dude , I always got time.

 

[Santa]

You need anything or just wanna shoot the shit for a while , hit me up any time dude , I always got time.

I know man and I appreciate it. I’m mostly out of my funk. I don’t sit in my shit for long, life is too short.

 

[Santa]

Sunday December 24th

Low back pain so today is leg-day using low weight/higher reps.

Laying leg curl
178x16
128x20
128x19

Seated calf raise w/45lbs plate shrug
90x25
90x22
135x16

Weighted Wall Sits
90lbs x 90 seconds
135lbs x 60 seconds

Single leg leg-press
175x25 (R/L)

Leg extension
225x27

Sit-ups
1x50
1x50

Treadmill @ 20% incline - 45 minutes
Bike - 25 minutes

———

Monday December 25th

Rest Day - Christmas

———

Tuesday December 26th

Upper/Push today. Weight is down ~5lbs from increase in cardio. Will increase caloric intake.

Dumbbell bench press
105x12
120x9

Overhead Press
135x13
155x9
175x6

Behind Neck Press w/ pushups
95x20, 36 pushups
95x16, 26 pushups

Seated calf raise w/45lbs plate shrug
90x27
90x25

Front Raise
40x10 (R/L)
45x8 (R/L)

One arm cable push down
30x20 (R/L)
40x14 (R/L)

Decline Sit-ups
1x55

Treadmill @ 20% incline - 60 minutes
Bike - 20 minutes

 

[Santa]

Not at my normal gym this week so making do with what’s available to me. Kids this weekend so may rest until the new year.

———

Wednesday December 27th

Morning Run - 30 Minutes

Alternating dumbbell curls
40x15
45x12
50x9

Wide grip straight barbell curl
100x10
60x20

Pullups
1x12
1x11

Bodyweight dips
1x25
1x27

———

Thursday December 28th

Leg Press
805x6
715x8

Leg-press calf raise
535x18
535x16
445x22
445x22

Leg Press
445x17
445x17

Leg-press calf raise
265x40
265x38

Leg Press
265x35
265x33

Sit-ups
1x60
1x40

Weighted Wall Sit
90lbs x 90 seconds

Treadmill @ 20% incline - 60 minutes

———

Friday December 29th

Conventional Deadlift
~80% of 525
8x1x420 (60 seconds rest)

Treadmill @ 20% incline - 20 minutes

Reeves Trap bar Farmers Carry
135x100 yards
185x100 yards

 

[PZT]

Very nice workouts! Cheers mayne

 

[Santa]

Very nice workouts! Cheers mayne

Thanks I don’t feel as strong right now during my training. My bodyweight is down about 5-6lbs from the added cardio. I find out in a week or so if I get in the 100 miler (bucket list race), if so I need to decide how much I want to weigh on race day. I’m currently at 208. If I don’t get in, it’s back to bulking.

 

[Santa]

Saturday December 30th

Kids were up to 3 AM playing video games so I was able to sneak out for a quick workout and run. A new gym chain opened up in my area so I went and checked it out with a friend. Some good things about it, not enough for me to switch right now.

Overhead Press
95x25
135x16
175x6

Dumbbell incline
70x17
75x15
80x15

Tricep Pushdown
105x12
105x12
115x8

Dumbbell lateral raise
20x20
25x15
30x12

Run - 3 Miles

 

[Santa]

Sunday December 31st

Rest Day - No gym/weights

Bike - 30 Minutes
Stairs - 15 Minutes

 

[Santa]

Monday January 1st

Start of a new year and a new gym. Same shit tho, no less than 5 people asked me how old I am. Maybe it’s time to shave or dye Santa’s beard.

Anyway, I chose to begin 2024 with legday. A lot of the equipment is new/different so it’ll take a week or two to adjust.

Angled Leg Press
730x8
640x12
550x15
460x20

Plate loaded calf raise w/ 45lbs plate shrug
125x21
125x22
125x22

Leg Extension
180x23
200x18
220x17

Outer Thigh
140x20
160x17

Prone leg curl
170x16
150x21

Decline Sit-ups
1x50
1x25
1x25

Treadmill @ 20% incline - 40 Minutes

 

[Santa]

Tuesday, January 2nd

I moved deadlifts to today as I need to run a long run tomorrow or Thursday and didn’t want to have to lift heavy after running 10+ miles.

I need/want to improve grip strength. So I’m adding that to my list to research.

Diet has been good, meal prepped the past two days and I’m back at 210.

Conventional Deadlift
~85% of 525
6x1x445

Reeves Trapbar Farmers Carry
135x120 yards
135x150 yards

Seated Plate Row
95x8 (Right arm)
95x8 (Left arm)
50x20 (Right arm)
50x21 (Left arm)

Alternating dumbbell curls
40x16
50x9

Rope Work - Bicep
3 Minutes

Treadmill @ 20% incline - 20 Minutes

 

[Santa]

Wednesday January 3rd

Today was cardio and shoulders. I find out next week if my summer plans include a 100 mile run. If not, I’ll cut back on the cardio.

5 Mile Run

Overhead Press
95x26
135x16
155x9
175x5

Behind Neck Overhead Press w/ pushups
115x12, 25 pushups
115x9, 27 pushups

Dumbbell lateral raise
25x16
30x12
35x10
40x8

Face Pulls
60x15
60x15
60x14

Treadmill @ 20% Incline - 42 Minutes

Hanging knee tucks
1x35
1x35

Foam Rolling - 10 Minutes

 

[Santa]

Thursday January 4th

More incline work and a bit of upper/push. A few more days until I find out about the race. The run has close to 20,000 feet of elevation gain so right now I’m just trying to keep moving every day. Weight is holding at 210 thanks to a few pb&j’s thru the day.

Smith incline press
275x5
275x5
275x5
275x5
295x3
225x12
135x25

Pec Fly
210x15
230x12
230x11
230x10.5

Bodyweight Dips
1x27
1x25

Rope Work
3 Minutes

Sit-ups
1x82

Pushups
1x50
1x25
1x25

Treadmill Incline Intervals @ 15-30% Incline
60 Minutes

 

[Santa]

Friday January 5th

Tired. Not following a plan until summer goals are decided next week. Just trying to keep moving, lifting, and eating. Today was a little CrossFit style workout, plus testing new gym equipment/weights, and cardio. Weight was actually up to 213 today.

Overhead Press + Deadlift
8 Rounds x 6 Reps Each
30 Seconds Rest between Rounds
OHP - 135lbs
Deadlift - 225lbs

VBar Pulldown
187x10
187x10
187x9

Hammer Strength Pullover
108x30
158x22
208x15

Decline Sit-ups
1x50

Spin Bike - 10 Minutes

Treadmill @ 10% Incline - 20 Minutes

 

[Santa]

Saturday January 6th

Decided to pre-exhaust my legs before Sunday’s long run trying to simulate a back-to-back. Added in some foam rolling. Picked up a new pair of shoes, Brooks Adrenaline, for tomorrow’s run on the way home. Now rest, feed and hydrate.

Leg Press
805x6
715x9
625x12
535x16
445x21
355x25
265x30
175x40

Treadmill @ 20% incline - 35 Minutes

Foam Rolling - 20 Minutes

 

[Santa]

Sunday January 7th

Rest day from gym.

Running - 10 miles, easy pace. Post-run BW 208.8. Need to sleep a bit, then wake up, eat, hydrate, and eat some more.

 

[Santa]

Monday January 8th

Tired from Sundays long run so I went lighter on weight and increased reps.

I didn’t get into the 100 miler for the 4th consecutive year. I do enjoy running so I’m going to find a different goal race.

Dumbbell Bench Press
105x15
105x12
75x20
75x18.5

Chest Press Machine
225x14
225x15
225x15

Seated Dip Machine
225x16
225x16
225x14

Pushups
4x25 - 100 Total

Rope Trainer
3 Minutes

Treadmill @ 20% Incline - 20 Minutes

 

[Santa]

Tuesday January 9th

I bailed on the workout. Still feeling Sunday’s long run.

Conventional Deadlift
~70% of 535
12x1x375
30 seconds rest between reps

Treadmill @ 20% incline - 25 Minutes

Foam Rolling - 10 Minutes

———

Wednesday January 10th

Back and legs aren’t happy so a quick BS arm workout and some incline cardio.

Alternating dumbbell curls
42.5x15
47.5x12
52.5x8

Wide grip straight barbell curl
100x10
65x18

Seated Bicep Cable Curl
105x20
125x16
145x13

Smith Incline Close Grip
135x15
155x15
185x11

Bodyweight dips
1x22
1x27

Rope Work - 5 Minutes

Treadmill @ 15% Incline - 45 Minutes

 

[Santa]

Thursday January 11th

Long day at work so got to the gym late.

Angled Leg Press
730x8
550x18
460x23

Plate loaded calf raise w/ 45lbs plate shrug
125x22
125x21
135x19

ISO Latetal Leg Press
115x25 (R/L leg)
150x18 (R/L leg)
195x13 (R/L leg)

Leg Extensions
180x25
200x20

Outer Thigh
150x19
170x16

Spin Bike - 15 Minutes

———

Friday January 12th

Shoulder workout. Rough week in the gym. Felt tired and rundown everyday. Going to get back on track February 1st with a plan that includes rest days. Whether that’s back to full body or upper/lower, I’m not recovering right now.

Overhead Press
Warm-up, then 10 Minutes work
135x5
155x5
165x5
175x5
180x5
95x18

Lateral cable raises (setup behind back)
17x12 R/L
17x12 R/L
17x12 R/L
17x12 R/L

Dumbbell Shoulder Press
40x15
50x12
60x10
70x8

Free Rack Neutral Grip Single Arm Press
45x10 R/L
45x10 R/L
55x10 R/L
55x10 R/L

Bike - 20 Minutes

Treadmill @ 20% Incline - 15 minutes

 

[Santa]

Saturday January 13th - Rest

Sunday January 14th - Rest

Full weekend of rest, no gym/cardio. Spent the weekend with my kids. Video games, movies, wrestling and fun.

Sunday night a bit depressed when they went back home, ate 7 ice cream bars and two bags of chips.

———

Monday January 15th

After last night’s ice cream massacre I woke up renewed and finally wrote out a nutrition plan to keep myself honest. No more relying on mirror alone, gonna see what I can accomplish. I’m hoping to put on 10-15 pounds.

Upper/push today. Lifts weren’t great. Eating like shit tends to flare my rheumatoid arthritis.

Dumbbell Bench Press
120x9
95x14

Overhead Press
165x7
135x11
95x18

Bodyweight Dips
1x22
1x21

Tricep single arm push down
40x12 (R/L)
20x22 (R/L)

Lateral Raises - Full
30x13
20x20

Rope Trainer
Level 6-7 x 4 Minutes

Chest Press Machine
285x12
225x15

Sit-ups
1x52

Treadmill @ 20% Incline - 30 Minutes
Spin Bike - 20 Minutes