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  • W8D6 - Saturday

    AM Workout

    1 Mile Test Run

    1 Mile Warm Up
    Strides x 3
    1 Mile / 5:[email protected]
    2 Mile Cool Down

    Well there is is. Running program officially over and my PR for 1 mile is 5:52. I am pretty pleased and I recognize that there's a lot of room to improve. This is my first time following a running program all the way through. I think going forward I can improve a lot just by adding volume. At the peak of the program I was only running 16 miles per week. I think if I increase that to 25-30 miles per week I will improve my run time by a lot.

    Additionally, I either gained or maintained strength by lifting three times a week following the Endurance Template. I definitely gained some BW throughout the program too, which as I've stated before was probably faster than what would of been optimal.

    Results from 8 Week Program
    Start Finish
    BW 177lbs (32.7) 182lbs (33)
    1 Mile Time ??? 5:52
    Squat 215 x [email protected] 250 x [email protected]
    Bench 185 x [email protected] 195 x [email protected]
    Dead 325 x [email protected] 350 x [email protected]

    Overall, I am happy with the results of both the running progress and the lifting progress. This definitely marks a starting point in my running training that I hope to improve on.

    Next Goal: Hypertrophy

    For the next 6 weeks I am going to focus on gaining a bit more muscle and maintaining my run time. I will be following a 3 day Hypertrophy template and running 3 days a week. I am excited to focus more on weights for a short time and try to grow a bit. Will need to cautious with gaining weight too fast, as that has been my weakness in the past/

    I think that will set me up nicely for a leaning of phase. At that point I will switch over to leaning out and running more. I find that leaning out and running focused program complement each other nicely. This well probably be much longer as I will attempt to go sub 32 inch waist circumference.

    Comment


    • W8D7 - Sunday

      AM Workout

      Easy Run
      3.32 Miles / 27:12 (8:12avg) @6

      Abs
      10-15 x 3-4 sets

      Comment


      • W1D1 - Monday

        BW: 184.2

        AM Workout

        Long Run
        5 Miles / 41:18 (8:11 avg) @7

        A little pain around my left calf

        Trunk Work
        10-15 x 3
        15-20 x 2

        Comment


        • W1D2 - Tuesday

          BW: 183.4

          AM Workout

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

          Squats felt really good

          Press
          85 x 8
          95 x 8[email protected]
          105 x [email protected]
          110 x [email protected]

          RDL
          115 x 12
          135 x [email protected]
          155 x [email protected]

          Cable Row
          50 x 15
          60 x 14

          Lat Pull Downs
          42 x 15
          35 x 17

          Leg Exten
          70lbs x 15
          60lbs x 15

          Ez Bar Curls - Tempo 3-0-3
          50lbs x 10 x 2

          Seated Dumbell Curl
          15s x 15

          Left bicep is still pretty sensitive around the elbow. Will keep weight low and avoid BW pull ups or chin ups for a bit.

          Forgot to do Triceps. I think I am going to have to mess around about when to include extra GPP work. I was at the gym for a while today.

          Comment


          • W1D3 - Wednesday

            BW: 183.6

            PM Workout

            Easy Run
            4 Miles / 33:19 (8:20 avg) @6

            V Sit Ups
            BW x 10, 9, 6

            Ab Wheel
            BW x 15, 15

            Comment


            • W1D4 - Thursday

              PM Workout

              Bench
              165 x [email protected]
              175 x [email protected]
              185 x [email protected]

              Leg Press
              315 x 10
              405 x [email protected]
              475 x [email protected]

              Dips
              BW x 5, 5
              BW + 16lbs x 11
              BW x 12, 10

              Chest Fly Machine
              100 x 14
              85 x 17

              Lat Pull Down (palms facing in)
              60lbs x 14, 11

              Ez Bar Curl - Tempo
              50lbs x 10, 10

              Sensitivity is starting to go down but still there

              Sitting DB Curls
              15lbs x 12, 13

              French Press
              37.5 x 12 x 2

              Single Arm Tricep Pushdown
              12.5 x 14,12

              Comment


              • W1D5 - Friday

                BW: 186

                AM Workout

                Dead
                275 x [email protected]
                295 x [email protected]
                315 x [email protected]
                325 x [email protected]

                CGB
                135 x 8
                145 x [email protected]
                155 x [email protected]
                160 x [email protected]

                Low Incline DB BP
                60s x 10
                45s x 12, 12

                Leg Exten.
                70lbs x 17, 16

                Machine Row - Myo Reps
                115 x 15, 8, 8, 7, 7, 6

                Comment


                • W1D6 - Saturday

                  AM Workout

                  Sprints
                  1 Mile Warm Up / 8:17
                  800m x 4 / 3:05; 3:10; 3:09; 3:04
                  1 Mile Cool Down / 7:52

                  Comment


                  • W2D1 - Monday

                    BW: 187.2 (!!!)

                    AM Workout

                    HBS
                    185 x [email protected]
                    215 x [email protected]
                    230 x [email protected], 8.5

                    Press
                    85 x [email protected]
                    95 x [email protected]
                    105 x [email protected], 8

                    RDL
                    135 x [email protected]
                    155 x [email protected]
                    165 x [email protected]
                    155 x 12

                    Calf Raises
                    110lbs x 10-15 x 2

                    Leg Exten.
                    70lbs x 18, 16

                    Comment


                    • W2D2 - Tuesday

                      BW: 185.2

                      AM Workout

                      Bench press
                      155 x [email protected]
                      165 x [email protected]
                      175 x [email protected], 8

                      Leg Press
                      315 x [email protected]
                      405 x [email protected]
                      495 x [email protected]
                      455 x 10

                      DB BP
                      70s x 12
                      60s x 10, 9

                      Chest Fly Machine
                      100 x 13, 12

                      GPP

                      Cable Row
                      60 x 12, 12

                      Lat Pull Down
                      35 x 12, 12

                      Bringing car to chest

                      Calf Raises
                      110 x 15, 13

                      Ez Bar Curls Tempo 3-0-3
                      50lbs x 11, 10

                      Seated Curls
                      15s x 9

                      Inside Bicep was sensitive on this movement

                      French Press
                      37.5 x 14, 10

                      Single Arm Cable Pushdown
                      12.5 x 12
                      7.5 x 15

                      Comment


                      • W2D3 - Wednesday

                        BW: 186.2

                        AM Workout

                        Long Run

                        6.1 Miles / 50:00 (8:10 avg) @6

                        Felt really good today

                        PM Workout

                        V Sit Ups
                        BW x 10 x 2

                        Ab Wheel
                        BW x 15, 18

                        Push Press
                        20lbs x 30 x 4
                        Last edited by AnonND; 09-16-2020, 05:49 PM.

                        Comment


                        • W2D4 - Thursday

                          BW: 185

                          AM Workout

                          Deadlift
                          275 x [email protected]
                          305 x [email protected]
                          325 x [email protected] x 2

                          CGB
                          135 x [email protected]
                          150 x [email protected]
                          160 x [email protected]
                          150 x 10


                          Low Incline DB BP
                          60s x 12 (+ 2 reps from last week)
                          45s x 12, 12

                          Leg Exten.
                          75lbs x 17, 18

                          Pull Ups - AMRAP 5 mins
                          BW x 30

                          Ez Bar Curls Tempo 3-0-3
                          55lbs x 9, 9

                          Comment


                          • 2020 09 18 - Friday

                            BW: 183.5

                            PM Workout

                            Easy Run

                            5k / 24:30 @6

                            V Sit UPS
                            BW x 10 x 2

                            Leg raises
                            2 sets

                            Machine Rows
                            115lbs x 15, 13

                            Lat Pull Down Chin Grip
                            35 x 15
                            42.5 x 12

                            French Press
                            42.5 x 10
                            37.5 x 13

                            Ez Bar Curls Tempo 0-0-3
                            15 x 3

                            2020 09 19 - Saturday

                            AM Workout

                            Sprints
                            1 Mile Warm Up
                            1600m x 2 / 6:45 pace - 1:30 rest
                            1 Mile Cool Down

                            Comment


                            • W3D1 - Monday

                              AM Workout

                              HBS
                              175 x 8
                              215 x [email protected]
                              235 x [email protected] - Over shot, squats felt heavier today
                              225 x [email protected] x 2

                              Press
                              85 x 8
                              95 x [email protected]
                              105 x [email protected], 8, 8

                              RDL
                              135 x [email protected]
                              155 x [email protected]
                              165 x [email protected]
                              145 x [email protected]

                              Leg Exten.
                              85lbs x 14 x 2

                              Machine Curl
                              10-15 x 3 sets

                              Comment


                              • W3D2 - Tuesday

                                PM Workout

                                Easy Run
                                3.2 Miles / 25:54 (8:11 avg) @6

                                V Sit Ups
                                BW x 12, 10

                                Ab Wheel
                                BW x 15, 20

                                Pull Ups
                                BW x 5 x 8

                                Cable Row
                                70lbs x 12 x 2

                                French Press
                                35lbs x 12, 13

                                Single Arm Tri Pushdown
                                10lbs x 15, 16

                                Machine Curls
                                55lbs x 15, 13, 11

                                Comment

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