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  • AnonND
    replied
    W7D2 - Sunday

    BW: 185.0

    Dead
    315 x 3
    335 x [email protected]
    355 x [email protected]
    365 x [email protected]
    345 x 3 x 2

    DBBP
    70s x 5
    80s x [email protected]
    85s x [email protected]
    80s x [email protected]; [email protected]

    Machine chest Press
    140 x [email protected]; [email protected]

    Pull Ups
    BW x 12; 9; 7

    Back Lat Fly
    15s x 17; 15

    BB Curls
    75 x 10
    65 x 11; 12

    Tricep Pushdown
    49 x 16; 44 x 12

    Leave a comment:


  • AnonND
    replied
    W7D1 - Saturday

    BW: 184.4

    HBS
    215 x 3
    235 x 3
    245 x 3
    255 x [email protected]
    245 x 3 x 2

    Press
    95 x 6
    115 x 3
    125 x [email protected]; [email protected]; [email protected]

    Back Exten
    BW x [email protected]; [email protected]; [email protected]

    Leg Exten
    120 x 13
    110 x 12
    100 x 13
    90 x 12

    Chins
    BW x 6; 15; 10; 7; 7

    DB Sitting Curls
    25s x 12; 12; 10; 9

    Leg Raises
    10; 10; 8

    Leave a comment:


  • AnonND
    replied
    W6D7 - Friday

    BW: 185.9

    Long Run
    7.3 Miles / 1:01:28 (8:24) @4

    - Run felt good

    End of Week 6 Stats

    Avg BW: 185.9
    Waist: 33.5
    Totals Miles: 19.5

    Notes
    - Training felt good this week, all the runs went well

    Leave a comment:


  • AnonND
    replied
    W6D6 - Thursday

    BW: 184.4
    Waist: 33.5

    Easy Run
    3.15 Miles / 26:06 (8:17 avg) @4

    Leave a comment:


  • AnonND
    replied
    W6D5 - Wednesday

    BW: 185.9

    Hack Squat Smith Machine
    65 x 8
    105 x [email protected]
    115 x [email protected]
    125 x [email protected]

    BP
    185 x 5
    200 x [email protected]
    210 x [email protected]
    220 x [email protected]

    Rows
    135 x 10 x 3

    Chins
    BW x 5; 6; 7

    Dips
    BW x 15; 12; 9

    DB Sitting Curls
    35s x 10; 8

    Ez Curls
    65 x 10; 9

    Leave a comment:


  • AnonND
    replied
    W6D4 - Tuesday

    BW: 184.4

    Easy Run
    4.1 Miles / 35:35 (8:44 avg) @4

    - Felt slow today, legs were tired seemed tired from yesterday

    Leave a comment:


  • AnonND
    replied
    W6D3 - Monday

    BW: 185.9

    Track WO
    800m Warm Up
    200m + 200m jog + 400m + 400m jog x 5 w/ 1 min rest between sets 2 and 3 and 4 and 5

    Leave a comment:


  • AnonND
    replied
    W6D2 - Sunday

    BW: 187.5

    Dead
    315 x 3
    335 x [email protected]
    355 x [email protected]
    365 x [email protected]

    DBBP
    65 x 6
    75 x 5
    80 x [email protected]
    85 x [email protected]

    IBP Smith
    105 x [email protected]
    125 x [email protected]
    105 x [email protected]

    Pull Ups
    BW x 11; 9; 7

    Back Lat Raises
    15s x 15; 12

    BB Curls
    75 x 13; 10
    65 x 12; 10

    Tri Push Down
    45 x 18; 12

    Leave a comment:


  • AnonND
    replied
    W6D1 - Saturday

    BW: 187.5

    HBS
    215 x 3
    235 x [email protected]
    245 x [email protected]
    255 x [email protected]

    Press
    95 x 6
    115 x [email protected]
    125 x [email protected]

    Back Ext
    BW x 10; 9; [email protected]

    Chins
    BW x 6; 17; 8; 7

    Leg Exten
    120 x 12
    110 x 12
    100 x 12
    90 x 13

    Planks
    2:35; 1:20; 1:05; 1:05

    DB Sitting Curls
    30s x 15; 10
    25s x 10
    20s x 13

    Leave a comment:


  • AnonND
    replied
    W5D8* - Friday

    BW: 185.9

    Mid Distance Run
    6.8 Miles / ~56 mins (8:21 avg) @5

    Week 5 Stats

    Avg BW: 186.8 (stayed the same)
    Waist: 33.75
    Total Miles Ran: 19

    Notes
    - Going into low volume week for lifting
    - Starting to increase miles per week to get ready for race
    - Hoping BW will start to trend down

    Leave a comment:


  • AnonND
    replied
    W5D7 - Thursday

    BW: 187.5

    Easy Run
    3.1 Miles / 26:26 (8:31 avg) @3

    Leave a comment:


  • AnonND
    replied
    W5D6 - Wednesday

    BW: 186.4

    BP
    185 x [email protected]
    205 x 3
    215 x [email protected]
    195 x 6 x 2
    195 x 5 x 2

    Lunges
    45 x 12
    75 x 12 + 5
    95 x 14 + 3
    80 x 14 x 2

    Chins
    BW x 6
    30 x 8; 8; 7

    Deficit Push Ups
    BW x 20; 13; 9; 9

    Sitting DB Curls
    25s x 15; 13; 9
    20s x 10

    Leave a comment:


  • AnonND
    replied
    W5D5 - Tuesday

    BW: 187.5

    Easy Run
    3.1 Miles / 26:14 (8:22 avg) @4

    Planks
    2:05; 1:15; 1:05; 1:05

    Ab Wheel
    16 x 2

    Notes
    - Looks like avg speed for easy runs is coming back down with the effort remaining the same

    Leave a comment:


  • AnonND
    replied
    W5D4 - Monday

    BW: 188.0

    Dead
    305 x 3
    325 x 3
    345 x [email protected]
    315 x 5 x 3

    Paused BP
    175 x [email protected]; [email protected]; [email protected]

    DB Sitting Press
    50s x 11
    40s x 11; 10; 9

    BB Curls
    65 x 15; 12; 11; 10

    Shrugs
    185 x 10; 10
    135 x 15

    Leave a comment:


  • AnonND
    replied
    W5D3 -Sunday

    BW: 186.4

    Track WO
    1100 x 2
    900 x 3

    Splits
    1100m: 4:07; 3:59
    900m: 3:15; 3:15; 3:17

    Leave a comment:

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