Santa’s Training and Nutrition

[Santa]

Wednesday January 16th

Cardio early AM, lift afternoon.

Morning: Treadmill @ 10% Incline - 45 Minutes

———

Conventional Deadlift
~75% of 535
10x1x405
45 seconds rest between reps

Low Cable Row Machine
165x15
187x10

Alternating dumbbell curls
45x10
40x10
40x10
40x10
40x10

Lat Pull Down Machine
100x20
150x15
200x8
100x19

Bike - 10 Minutes

 

[Santa]

Wednesday January 17th

Legday today. I realized i got the days mixed up yesterday. This is actual Wednesday workout. Went lighter today on weights as I’m readjusting to some medication I’m on (light headed, lethargic).

Prone leg curl
150x10
150x10
150x10
150x10
150x9

Seated Calf Raises
100x20
100x20
100x20
100x20
100x20

Standing Leg Curl
75x15
75x15
75x15

Weighted Wall Sits
90x90 seconds
135x60 seconds

Decline Sit-ups
1x55

Single-leg Leg Press
175x15
175x15
175x15

Treadmill @ 10% - 15 Minutes

 

[Santa]

Thursday January 18th

Cardio mostly. Working out on beta blockers is different. No aggression, not terrible, just chill.

Incline @ 15% - 30 minutes
Spin Bike - 15 minutes
Foam Roll - 10 minutes

Trapbar Deadlift
Warmup, then 5x1x495

Pull-ups
3x10

Stairs - 15 Minutes