Current Workout Routine – November 2022

Right now I’m trying to replicate my routine from this time last year. I enjoyed the activities I was doing, and I felt good. Since the MMA gym I was training at closed, I’m now boxing on my own. I’ve also replaced grappling with roller skating.

Weight Training

I’m currently aiming to lift weights 4x a week. I have an upper body routine and a lower body routine that I alternate between. I haven’t been doing any core-specific exercises because I feel like I’ve been indirectly hitting my core with most of the other activities I’ve been doing.

Upper Body Routine

Being able to do a full pull-up is my main fitness goal right now, so I’ve been hitting my upper body quite a bit harder than I used to. Here’s my current routine:

• Supinated Lat Pulldowns
  • 2 sets of 6-8 reps
  • 1 set AMRAP at increased weight
  • 1 set AMRAP at 10lbs less than starting weight (no rest between this set and the previous set)
• Bench Press
  • 3 sets of 5-8 reps
• Cable Rows
  • 3 sets of 5-8 reps
• Dumbbell Bicep Curls
  • 3 sets of 8-12 reps
• Tricep Kickbacks or Tricep Pushdowns
  • 3 sets of 8-12 reps
• Shoulder Press
  • 3 sets of 6-8 reps
• Upright Rows
  • 3 sets of 8-12 reps

Lower Body Routine

This was where I saw the biggest drop in strength when I had to take a few months off earlier this year. I’m almost back to where I was at the beginning of the year, but this hasn’t been my biggest focus, so I’m not quite there yet.

My routine also includes more volume than what it really necessary for progress, but I really enjoy training legs. I also try to include a few exercises specifically to improve at other sports and activities that I enjoy. Here’s what I’m doing right now:

• Barbell Back Squats
  • 3 or 4 sets of 5-8 reps
• Sumo Deadlifts
  • 3 sets of 5-8 reps
• Single Leg Romanian Deadlifts
  • 3 sets of 8-12 reps
• Bulgarian Split Squats
  • 3 sets of 8-12 reps
• Lying Hamstring Curls
  • 3 sets of 6-10 reps
• Hip Thrusts
  • 3 sets of 6-10 reps
• Leg Press
  • 3 sets of 6-10 reps
• Seated Calf Raises
  • 3 sets of 8-12 reps

Sometimes if I’m short on time, I cut the split squats and only do 1 of the deadlift variations. I already said it once, but I feel like I should say it again – this is more than you need to do when training multiple times a week. I do a lot of leg exercises because I just think they’re fun.

Cardio Routine

What’s cardio?

I’m just kidding. Anyone who knows me knows that I love cardio. I do cardio almost every day. Again, I do more than is necessary because there’s a wide variety of cardio activities that I enjoy.

Running Schedule

This is the one thing that I missed more than anything during my break. It’s not always fun when I’m doing it, but I’m a mess when I don’t. My joints all start aching and my mental health goes haywire.

Right now I’m running an average of 3x a week. I do a 5k twice throughout the work week and then a long run on the weekends. My long runs have been in the 7-9 mile range. I recently rediscovered a route that I feel comfortable running after dark, so I’m hoping to be able to increase my weekly mileage a little more before winter arrives.

Boxing Routine

If I only had time to do one activity a week, this would be it. Boxing is such a well-rounded workout, I almost put it in its own category.

I currently try to box at least twice a week. I’ll do 10 3 min rounds alternating between the standing bag, the speed bag, and the double-end bag with 30 seconds of rest between each round. I’ll rest for a few minutes while I reset the equipment, and then I do a mix of plyometric exercises and footwork drills for roughly 20 minutes. This makes the workout take right around an hour.

If I have the time, I also sometimes do a round of virtual pad work on my lunch break. This usually takes 15-20 minutes.

Roller Skating

This is something I picked up recently. I’m hesitant to even include it here because it doesn’t feel like a workout at all. It’s so much fun!

I’m currently doing a mix of trail skating and practicing tricks at a nearby basketball court for roughly 2 hours a week. I’d like to be able to do this more, but I’m still searching for good spots to practice.

That’s it! Have a suggestion for a good skate spot or a trick I should learn? Questions about the rest of the routine? Just want to tell me that I’m doing too much and need to have fewer hobbies? Drop it in the comments!

Heaven

Website | + posts

• Ergot and The Salem Witchcraft Trials
• Exploring the Six Dimensions of Wellness
• Yoga for the Crown Chakra
• Balancing the Crown Chakra