Training Log 11/16-22/2025

I didn’t run much this week and have been doing less at work as well. In the future, I plan to increase my mileage and add some short speed workouts. I will definitely schedule morning trail runs while the ground is still frozen because Sunday’s run was a slog. I’m still enjoying the workouts at the gym, and the two leg days seem to be working.

• Monday, November 17, 2025

  Morning Weight Training

• Tuesday, November 18, 2025

  Chest, Shoulders, Triceps

  Workout completed in 53 minutes

  Exercises:

  • Arnold Press

  • Cable Cross-Body Tricep Extension

  • Cable Rope Tricep Extension

  • Dumbbell Fly

  • Dumbbell Lateral Raise

  • Smith Machine Bench Press

  • Smith Machine Incline Bench Press

• Wednesday, November 19, 2025

  Back, Biceps, Shoulders, Trapezius

  Workout completed in 43 minutes

  Exercises:

  • Assisted Wide Grip Pull Up

  • Cable Face Pull

  • Cable Hammer Curl

  • Cable Row

  • Cable Upright Row

  • EZ Bar Curl

• Thursday, November 20, 2025

  Abs, Glutes, Quads, Hamstrings, Calves

  Workout completed in 67 minutes

  Exercises:

  • Calf Press on Leg Press

  • Decline Crunch

  • Leg Extension

  • Leg Press

  • Machine Glute Kickback

  • Plate-Loaded Hip Thrust Belt Supported

  • Plate-Loaded Seated Calf Raise

  • Seated Leg Curl

  • Smith Machine Squat

• Friday, November 21, 2025

  Chest, Shoulders, Triceps

  Workout completed in 54 minutes

  Exercises:

  • Barbell Bench Press

  • Dumbbell Lateral Raise Seated

  • Dumbbell Shoulder Press

  • Dumbbell Skullcrusher

  • Machine Tricep Dip

  • Mid Cable Crossover Fly

  • Tricep Pushdown

• Saturday, November 22, 2025

  Trail Run

  Distance 9.17 mi

  Moving Time 1:36:24

  Pace 10:31 /mi

  Elevation 1,663 ft

  Avg Heart Rate 122bpm