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  • W5D4 - 5/30 - 178.4 (33.25)

    Tempo Run: 30 minutes
    S/U: 280 reps
    Curls: 5 sets

    Body composition is coming along. Have about a month left of leaning out and focusing on running. Hopefully can set some PRs in both. Would love to get to a 19 minute 3 mile.

    However, I am also looking forward to switching back to focusing on lifting and eating a bit more.

    Comment


    • W5D5 - 5/31

      HBS
      175 x [email protected]
      195 x [email protected]
      205 x [email protected]
      215 x [email protected]
      195 x 8

      Bench
      195 x [email protected]
      215 x 2
      235 x [email protected]
      200 x [email protected] x 3

      Pull Ups
      BW x 7 x 5

      NHC
      BW x 5 x 3

      W5D6 - 6/1

      Rest

      W5D7 - 6/2

      Run: 5 miles ; ~ 40 mins @7
      S/U: ~200 reps
      Curs: 3 sets

      Comment


      • W6D1 - 6/3 - 179

        Squat
        295 x [email protected]
        255 x [email protected], 8, 8.5

        Press
        150 x 0 - Having a hard time w/ the first rep
        145 x [email protected] - Second rep is much easier
        125 x [email protected], 8, 8.5, 8.5

        Dumbell Bench - 7 min AMRAP
        75 x 29 reps

        P/U
        BW x 7 x 6

        NHC
        BW x 6 x 2
        BW x 5 x 2

        Comment


        • W6D2 - 6/4 - 179.8

          Run: 3.1 miles ; 23:30 @6
          S/U: 290 reps
          Curls: 5 sets

          W6D3 - 6/5 - 178.8 (33.15 inches)

          Dead
          395 x [email protected]
          405 x [email protected]
          345 x [email protected] x 2
          335 x [email protected] x 2 - Bar felt heavy today

          CGB
          165 x [email protected]
          180 x [email protected]
          190 x [email protected]
          175 x [email protected]
          165 x [email protected]

          IDB - 7 min AMRAP
          60s x 30-34 reps

          P/U
          BW x 7 x 6

          NHC
          6 x 2
          5 x 2

          Comment


          • W6D4 - 6/6 - 179.8

            Run:
            1600m warm up
            100m x 2
            400m x 6 (avg 1:25 pace) ; 2:1 rest/pace ratio
            800m cool down

            S/U: ~285 reps
            Curls: 4 sets

            Comment


            • W6D5 - 6/7 - 177.8

              HBS
              175 x [email protected]
              195 x [email protected]
              205 x [email protected] x 3

              Bench
              235 x [email protected]
              245 x [email protected] - Did not feel heavy, just terrible bar path
              205 x [email protected], 8.5, 9
              195 x [email protected]

              Dips - Myo Reps
              BW x 15 x 7, 7, 7, 7

              Pull Ups
              BW x 12, 10, 9

              NHC
              BW x 5 x 3

              Row
              135 x 8, 7, 5

              Comment


              • W6D6 - 6/8 - 177.8

                Run: 5 miles ; 38:44 (7:44) @8 - Legs felt very heavy today. I thought my pace was going to be around 8:00, at least that is how it felt. Surprised that I ran it that fast.

                Comment


                • W7D1 - 6/10

                  Squat
                  305 x [email protected]
                  260 x [email protected]
                  245 x [email protected] x 2 - Hamstring was starting to get tight so decided to lower RPE

                  Press
                  125 x [email protected]
                  145 x [email protected]
                  125 x [email protected] x 5

                  Dumbell Bench - 7 min AMRAP
                  75 x 7, 7, 5, 4, 4, 3, 3 (33)

                  P/U
                  BW x 7 x 7

                  NHC
                  BW x 6 x 4

                  Low energy workout. Had a pretty busy weekend, lots of activity. 3-4 more weeks left on this program and diet. Looking forward to eating again and refocusing on lifting for a bit. Curious to test my 3 mile run time.

                  Comment


                  • W7D2 - 6/11

                    Run: 3.1 miles ; 22:30 @8
                    S/U: 300 reps
                    Curls: 5 sets

                    Comment


                    • W7D3 - 6/12 - 178.4

                      Dead
                      410 x [email protected]
                      355 x [email protected] x 2
                      335 x [email protected] x 2

                      Felt better than last week

                      CGB
                      165 x [email protected]
                      175 x [email protected] x 2
                      165 x [email protected]

                      These felt heavy. Not sure if it was because I used a different bar or just tired.

                      Incline D-Bench - 7 min AMRAP
                      60s x 35 reps

                      P/U
                      BW x 7 x 7

                      NHC
                      BW x 6 x 4

                      Outlined a training plan for the next two months. The plan is to; (1) finish up Endurance cycle; then (2) switch to PB focus while running for 3 times a week; then (3) switch to Hypertrophy focus for about 8-10 weeks; then (4) back to endurance focus.

                      Comment


                      • W7D4 - 6/13 - 178.4

                        Run: 33:30 tempo run: 5:00 warm up ; 23:30 tempo ; 4:00 cool down @8
                        Curls: 5 sets
                        Planks: 1:00 : 1:00 rest x 4
                        Leg Raises: 5 sets

                        Comment


                        • W7D5 - 6/14 - 179 (33.0 inch)

                          HBS
                          175 x [email protected]
                          195 x [email protected] x 4 - Decided to stay @7 today

                          Bench
                          235 x [email protected]
                          245 x [email protected]
                          210 x [email protected]
                          200 x 5 x [email protected]

                          Deficit SLDL
                          135 x 8
                          185 x 8 x 2

                          P/U
                          BW x 14 (+2), 9 (-1), 7, 6

                          Comment


                          • W7D6 - 6/14

                            AM Ruck: 4.5-5 miles + 20lbs ; 1:37:00 @6

                            Developed a tightness/pain in my left hip during the ruck. This area around the hip has been giving me trouble for years now, but I haven't had it flare up in a while now. I've never had pain rucking before so I'm not panicking. Could be various reasons why this happened. (1) I've been walking / running a lot of miles the past two weeks; (2) yesterday I spent all day walking around in new running sneakers (trying to break them in) and they just do not feel right; (3) during the ruck we kept a pretty good pace and I really had to extend my gait, I noticed that when I kept my steps short there was no issues; (4) I wore boots I have not worn before for a ruck and I think they might be too big; (5) we doubled the mileage from last week's ruck to this one, the increase might have been too large.

                            Going forward I am going to wear hiking sneakers next time to see if I have any issues and focus on keeping a narrower gait.

                            Was going to run tonight and lift tomorrow, but think I am going to shift the schedule one day over.

                            Comment


                            • W7D7 - 6/15 - 177.6

                              Run: 5 miles ; 41:44 @7
                              S/U: ~200 reps
                              Ez Bar Row: 105lbs x 3 sets
                              Curl: 2 sets

                              Hip felt great for the run. Definitely a slight limp at first, but I kept a slow pace and short gait. Feels great afterwards and I am way more confident in its condition today.

                              14th day working out in a row.

                              Avg BW: 178.35
                              Waist: 33 inches
                              Cals: ~1900 - (1 Day off)

                              Keeping cals the same this week as I am adding a 4th conditioning session. Just have to add, I always think this when I am dieting but I really underestimate how much BF I carry around when I am ~185lbs. Just comparing myself to Jordan, I have 1 inch more on my waist and weigh about 30lbs less than him. Just shows, there is a lot of room for me to grow. Ideally, I'd like to be around 190lbs w/ a 32-33 waist. That's probably a long ways a way but I am getting closer each year.
                              Last edited by AnonND; 06-16-2019, 03:37 PM.

                              Comment


                              • W8D1 - 6/17 - 178.8

                                Squat
                                295 x [email protected]
                                305 x [email protected] - Moved much better than last week
                                265 x [email protected] x 4 - Weight moved slow but did not feel heavy

                                Press
                                125 x [email protected]
                                135 x [email protected] - Man I have really gotten a lot weaker on this lift
                                125 x [email protected] x 4

                                Incline Bench
                                125 x 9
                                105 x 10, 9

                                P/U
                                BW x 8 x 5

                                NHC
                                BW x 6 x 4

                                Comment

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