Santa’s Training and Nutrition

[Santa]

Thursday December 7th

Deadlift Focus

Trap bar deadlift
Warmup
4x1x475
2x1x495

Trap bar farmers carry
2 x 225lbs x 50 yards

Rope Work - Tricep Pulldown
5 Minutes

Rear delt cable flys
20x20
23x18

Abs machine
345x35

Bike - 15 Minutes

 

[Santa]

Friday December 8th

I’ve been feeling like shit so I decided to take a test. And yep, tested positive for Covid. What the fuck, I thought that shit was over. Anyway.

Bike - 60 minutes

 

[Diesel59]

I hope you feel better soon, man. That stuff is going around like crazy where I live. Just something we'll have to deal with every year I suppose.

 

[Santa]

I hope you feel better soon, man. That stuff is going around like crazy where I live. Just something we'll have to deal with every year I suppose.

Thanks man. I’ve been feeling pretty lethargic, sore throat, runny nose, etc for a few days. Nothing terrible. It helps I work from home so I could take a nap when I needed.

I only took a test because I have a holiday party tomorrow that I didn’t want to go to. I figured there was a good chance this was my out.

 

[Santa]

Saturday and Sunday - December 9-10th

Covid workouts. Other than having no sense of smell or taste I think this is over. My buddy let me use his home gym this weekend, just had to wipe everything down.

———

Saturday - Mostly just rest, bike, and fucking around with bench on the Smith Machine.

Bike - 60 Minutes

Smith Machine Press
225x20
275x12
315x6

———

Sunday - Feeling about 85-90%

Leg Press
785x7
625x10
715x8

Leg Press Calf Raises
355x20
355x21
355x22

Sit-ups
1x62

Laying Leg Curl
175x13
145x18

Sit-ups
1x50
1x55

Weighted Wall Sit
90lbs x 60 seconds

Bike - 15 minutes

 

[Santa]

Monday December 11th

Upper body workout with just under an hour of cardio added in. I signed up for a trail race this summer, if I get in Ill need to ramp up my running, hiking, and incline work.

Dumbbell Bench Press
120x9
120x9

Overhead Press
165x8
165x8
135x11

V-bar pulldown w/ straps
250x12
250x11

Rope Trainer
Level 6-7 x 5 Minutes

Incline Dumbbell Curl
30x15
35x12
40x8

Sit-ups
1x50

Cardio ——

Treadmill - Incline 20%
20 Minutes

Track - 30 minutes running

 

[Santa]

Tuesday December 12th

Lower body workout and cardio (working on climbing w/ steady incline).

Leg Press
785x7
715x9

Leg Press Calf Raises
445x20
445x16
445x16

Sit-ups
1x65

Seated Leg Curl
120x25
140x20
160x15

Glute Drive
180x12
270x8

Sit-ups
1x50

Leg Extensions
0x0 - High School kids camped out on this

———

Cardio

Stair climb - 25 Minutes
Bike - 20 minutes
Treadmill @ 20% incline - 15 minutes

 

[Santa]

Wednesday December 13th

Shoulders, abs and cardio.

Smith Machine Shoulder Press
185x12
205x9
225x4
135x18

Lateral cable raises (setup behind back)
17x16 (Right arm)
17x16 (Left arm)
20x13 (Right arm)
20x14 (Left arm)

Sit-ups
1x50

Front dumbbell raise
35x12
40x10

Dumbbell press
50x15
70x8

Sit-ups
1x50

———

Cardio Session

Stair climb - 15 Minutes
Treadmill @ 20% incline - 20 minutes
Bike - 15 minutes

 

[Santa]

Thursday December 14th

Deadlift focus and cardio. Running/race prep starts next week.

Conventional Deadlift
~70% of 525
15x1x375 (30-45 seconds rest)

Reeves Trap-bar Farmers Carry
135x100 yards
135x100 yards

Dumbbell Preacher Curl
30x15
35x12
40x6

Rope Work - Bicep focus
3 Minutes

———

Cardio

Treadmill @ 20% incline - 20 minutes
Bike - 15 minutes
Treadmill @ 20% incline - 20 minutes

 

[Santa]

Friday December 15th

Legday and cardio. Rest day tomorrow. I need a leg extension alternative. It’s a damn campground in my gym.

Bike - 30 Minutes Warm-up

Leg Press
805x6
715x8
625x10
535x12

Leg-press calf raise
445x23
445x24
445x22

Sit-ups
1x75

Weighted Wall Sit
90x60 seconds

Standing leg curl
105x10 (Right leg)
105x11 (Left leg)
105x10 (Right leg)
105x11 (Left leg)

Seated calf raise with 45lb plate shrug
90x25
135x14

Treadmill @ 20% incline - 20 minutes
Stair climb - 10 minutes

 

[Diesel59]

It’s a damn campground in my gym

Do you get a lot of those people who spend 2-3 hours hanging out in there? Do they work out in large groups?

 

[Santa]

I’ve fallen behind on updating my log, but I’m still grinding away. This time of year is always tough getting thru the holidays for me. Work slows, mind starts to reflect on losses in life, self-medicating, feeling like shit generally.

———

Saturday December 16th - Rest Day

———

Sunday December 17th - Cardio Only

Bike - 30 minutes
Treadmill @ 20% incline - 30 minutes

———

Monday December 18th

Upper - Push

Dumbbell Bench Press
120x10
120x8

Overhead Press
165x8
135x14
135x11

Bodyweight Dips
1x22
1x19

Lateral Raises
30x15 (Full)
40x11 (Partial)

Sit-ups
1x50

Rope Trainer (Pulldown)
Level 6-7 x 3 Minutes

Treadmill - Incline 20%
20 Minutes

———

Tuesday December 19th

Deadlift Conventional
~75% of 525
10x1x395 (45 seconds rest)

Rear cable Flys
27x15
30x12
33x8

Low row cable w/ straps
190x15
190x14

Rope Work - Bicep focus
3 Minutes

Straight barbell - 21s
40lbs
50lbs
60lbs
70lbs

———

Wednesday December 20th

Lower body focus.

Laying leg curl
178x15
168x12
158x12

Single leg leg-press
175x22 (Right leg)
175x22 (Left leg)
175x22 (Right leg)
175x20 (Left leg)

Seated calf raise
90x25
135x20
180x15

Leg extension
225x20
245x15
245x15

Sit-ups
1x60
1x40

Treadmill @ 15-30% incline - 45 minutes
Bike - 25 minutes

 

[Diesel59]

Work slows, mind starts to reflect on losses in life, self-medicating, feeling like shit generally.

I'm sorry to hear about that. I hope you are able to self-medicate in the safest ways possible.

It sounds like you are somebody who dreads the holidays rolling around?

 

[The Phoenix]

I’ve fallen behind on updating my log, but I’m still grinding away. This time of year is always tough getting thru the holidays for me. Work slows, mind starts to reflect on losses in life, self-medicating, feeling like shit generally.

———

Saturday December 16th - Rest Day

———

Sunday December 17th - Cardio Only

Bike - 30 minutes
Treadmill @ 20% incline - 30 minutes

———

Monday December 18th

Upper - Push

Dumbbell Bench Press
120x10
120x8

Overhead Press
165x8
135x14
135x11

Bodyweight Dips
1x22
1x19

Lateral Raises
30x15 (Full)
40x11 (Partial)

Sit-ups
1x50

Rope Trainer (Pulldown)
Level 6-7 x 3 Minutes

Treadmill - Incline 20%
20 Minutes

———

Tuesday December 19th

Deadlift Conventional
~75% of 525
10x1x395 (45 seconds rest)

Rear cable Flys
27x15
30x12
33x8

Low row cable w/ straps
190x15
190x14

Rope Work - Bicep focus
3 Minutes

Straight barbell - 21s
40lbs
50lbs
60lbs
70lbs

———

Wednesday December 20th

Lower body focus.

Laying leg curl
178x15
168x12
158x12

Single leg leg-press
175x22 (Right leg)
175x22 (Left leg)
175x22 (Right leg)
175x20 (Left leg)

Seated calf raise
90x25
135x20
180x15

Leg extension
225x20
245x15
245x15

Sit-ups
1x60
1x40

Treadmill @ 15-30% incline - 45 minutes
Bike - 25 minutes

I don't have time to come online to record mine either. Hand written journaling is quicker and allows for self-reflection +@the very least, for me it does). I used to hand write and then did both when I worked for Gov. Now that I an back in the private sector I have to save time under whenever minute I have available.

I like to use my time online now to engage other online and interact somehow. Allowing you all to get to know me and vice-versa.

 

[Santa]

I'm sorry to hear about that. I hope you are able to self-medicate in the safest ways possible.

It sounds like you are somebody who dreads the holidays rolling around?

I’m good man. I used to have a house full on the holidays. Death (mom), divorce, less time with kids, life changed so everything looks different now. Holidays come around and everything slows down and I have time to reflect. Usually I just bury that shit. Fuck the rear view mirror - I normally don’t look back until I do.

 

[Santa]

I don't have time to come online to record mine either. Hand written journaling is quicker and allows for self-reflection +@the very least, for me it does). I used to hand write and then did both when I worked for Gov. Now that I an back in the private sector I have to save time under whenever minute I have available.

I like to use my time online now to engage other online and interact somehow. Allowing you all to get to know me and vice-versa.

For me recording what I’ve done and what I need to beat next session has been game changing. I don’t want to stop. I need to track nutrition but I don’t know where to begin.

Depending on what happens in January my plans for 2024 are either training for a 100 mile race or getting a coach and putting together an actual nutrition plan together and seeing what I can do. Both are bucket list items.

 

[Trenbolonely]

I’m good man. I used to have a house full on the holidays. Death (mom), divorce, less time with kids, life changed so everything looks different now. Holidays come around and everything slows down and I have time to reflect. Usually I just bury that shit. Fuck the rear view mirror - I normally don’t look back until I do.

Hope you have a happy or productive holiday season in spite of these things and I’m sorry for your loss. Reflecting can be a good way to take inventory and move forward in a positive direction even though it can be painful, best of luck man. in the words of a late and great philosopher, and warrior-king “we’re all gonna make it, be a sick cunt not a sad cunt” keep up the good work, whether logged or not

 

[The Phoenix]

For me recording what I’ve done and what I need to beat next session has been game changing. I don’t want to stop. I need to track nutrition but I don’t know where to begin.

Depending on what happens in January my plans for 2024 are either training for a 100 mile race or getting a coach and putting together an actual nutrition plan together and seeing what I can do. Both are bucket list items.

I'll be rooting for you!

 

[Santa]

Hope you have a happy or productive holiday season in spite of these things and I’m sorry for your loss. Reflecting can be a good way to take inventory and move forward in a positive direction even though it can be painful, best of luck man. in the words of a late and great philosopher, and warrior-king “we’re all gonna make it, be a sick cunt not a sad cunt” keep up the good work, whether logged or not

Thanks man. Appreciate the words. I’ve enjoyed watching your progress this past year. You’ve been killing it and it’s been motivating to me and I’m sure a lot of others.

 

[Santa]

I'll be rooting for you!

Likewise, hope you start lifting weights next year.

Seriously tho, I do appreciate it. Gotta do the hard work on myself to enjoy the good times.