Day 4 of Switch-Up Week — High reps
BURNOUT……..Hitting the brick wall. This whole week has been tough, as this morning was another slog. My workout intensity is not there this week. And my defenses were down last night……..I had a mental breakdown of discipline with the diet. After getting home from a meeting at church last night, I munched out on……..chocolate (wow, big surprise there).
But it occurred to me this morning that my burnout is not from overtraining. While I try to hit the workouts hard, I limit my workouts to 75-90 total minutes, which includes lifting, cardio & abs. I’m constantly tweaking or switching things up. Plus, I give each muscle group a minimum of 4 days rest before hitting them again (and it’s usually 5-7 days). Nope, I realized that I’ve really hit a MENTAL brick wall, due to working a lot lately. Working late & working weekends. I’ve had just 1 day off since late June, while still hitting the gym in the mornings. The good news: I met with my boss on Monday to arrange for some help, so that I can back off on all this O/T.
R & R time: Tomorrow morning I’ll hit the gym for leg day, then I’m off for the 3 hr drive to the beautiful NC coast. Exercise for the next 4 days will consist of playing on the beach with 2 of the coolest 7 & 8 yr old girls on the planet. Boogie boards, frisbee, etc. 
WORKOUT TODAY — TRICEPS:
(High reps: 18-25 reps, 30-45 sec’s rest)
- Close grip bench press, alternated w/ tricep extensions (3 sets ea)
- Cable reverse tricep ext’s, alternated w/ cable tricep ext’s (4 sets ea)
CARDIO: 21 min’s of intervals on the stairmaster. Heartrate 150-165. Followed by 21 min’s of LIIT on the elliptical. Heartrate 130-140.
Just getting to the gym IS a successful workout!
July 22, 2009 at 7:33 am
A-train:
I feel your pain. The last two weeks (before this week) I had serious intensity issues. work issues seemed to take it out of me. I just had to slog through my workouts for those two weeks. Kudos to you for talking to your supervisor to get help on the work issues. Have a great time at the beach.
July 22, 2009 at 7:38 am
Thx J, for the encouragement. Hey, cool avi on the Slip & Slide. :D
July 22, 2009 at 7:39 am
Mental fatigue can be worse than physical. The beach time will do wonders for you. I hope you don’t have to work so much overtime when you get back, that’s no life.
July 22, 2009 at 7:55 am
I guess i will never grow up. I can’t pass up a go on the slip’n slide…..I have no doubt you will be back to your butt-kicking self after a little R&R!
July 22, 2009 at 7:58 am
That last type of exercise sounds like the best type of exercise there is. Have fun and relax! You deserve it!
July 22, 2009 at 8:01 am
Nice w/o. Over work, mental blockage…it is time for some relaxation. Enjoy your time off Al. You deserve it. Besides, the whole time with no cheats, man, you had to slip, for the good of sanity. Good luck and have fun.
July 22, 2009 at 8:39 am
The beach workouts are the best!
July 22, 2009 at 9:48 am
Enjoy yourself with the fam Al - sounds like you really need it! Little girls will get ya better everytime!
July 22, 2009 at 10:22 am
Enjoy the beach Al.
July 22, 2009 at 12:09 pm
One day off…yeah that’s the probem. I know when I work long weeks, even though just sitting behind the desk, it wears me out completely. Cutting out the some OT should help a bunch..the beach time won’t hurt either. Great workout too Al, enjoy the rest, you deserve it.
July 22, 2009 at 1:29 pm
al,that seaside working out sounds pukka mate! will be good to have a bit of a break. work is just so bloody rude!
July 22, 2009 at 7:11 pm
Have a great time at the beach with your LOVELY family ! How I envy you ,it rains every day here being monsoon season,but I’m looking forward to holidaying in December with my Malaysian friends in KL Penang and Langkawi
Do try not to have another diet mental breakdown tho’
Enjoy yourselves !
July 22, 2009 at 7:16 pm
Oh god, how I relate to the mental block. Work is draining me mentally, so much so, I forget what I need to get done in the gym when I get there. Not to mention it seems like an effort just to get going. The vacation sounds like it’s coming just in time. Enjoy your time with your family and by the water…one of my favorite places!
July 23, 2009 at 12:16 pm
I’m at a mental brick wall right now… luckily I get to train in an hour and a half and carb-load afterward. Have fun on vacation! And, if you wanted to, you could live by my motto while you’re gone - Vacation calories don’t count! hehe!
July 24, 2009 at 4:50 am
yep, too much work will definitely result in.. less productivity. BEEN THERE! Sometimes less is more. I have a picture of myself working about 7 years ago when I pulled 14 to 17 hour days, and it reminds me of what I was doing to myself. Turns you into a zombie. HAVE A RESTFUL WEEKEND!
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