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  • W6D7 - Friday

    AM Workout

    Long Run
    6 Miles / 49:30 (8:05 avg) @6

    Total Miles Ran: 15 Miles
    Avg BW: 181.1
    Waist: 32 7/8ths
    Cals: 2000

    Comment


    • W7D1 - Sunday - Deload Week

      BW: 180.6

      HBS
      185 x 6
      215 x [email protected]
      225 x [email protected]

      Felt tougher today but moved well

      Press
      105 x 6
      120 [email protected]
      130 x [email protected]
      125 x [email protected]

      RDL
      135 x 12, 12, 10

      Ammo Cam Lifts
      3 sets

      PM Workout

      8 Mile Hike / 2000m Elevation Gain - Moderate/Difficult

      W7D2 - Sunday - Deload Week

      Deadlift
      275 x 6
      305 x [email protected]
      325 x [email protected] x 2

      CGBP
      135 x 8
      155 x [email protected]
      165 x [email protected] x 2

      DB IBP
      65s x 9, 8, 7

      Cable Row
      60lbs x 12
      70lbs x 10 x 3

      Straight Curls
      70lbs x 10 x 3

      Spider DV Curls
      20s x 10
      15s x 15, 14

      Comment


      • W7D3 - Monday - Low Volume

        BW: 179
        Waist: 32 7/8

        Easy Run
        ~2 Miles / 18:00 @5
        5 Strides

        W7D4 - Tuesday - Low Volume

        BW: 179.9

        AM Workout

        Easy Run
        ~2 Miles / 17:54 @5
        5 Strides

        Ab Wheel
        20, 15, 10

        PM Workout

        Pull Ups
        BW x 5, 5, 5, 7, 7, 7, 7, 7 (50 total)

        W7D5 - Wednesday

        BW: 179.0

        Bench press
        165 x [email protected]
        175 x [email protected]
        185 x [email protected]
        195 x [email protected]
        185 x 6

        Leg Press
        315 x [email protected]
        365 x [email protected]

        Old lady kicked me off the leg press early

        Dips
        BW x 16, 12, 10, 12

        Hamstring Curls
        50 x 15, 12, 12

        Ammo Can Lift
        40lbs x 40, 40, 40, 35

        Ez Bar Curls
        75lbs x 12, 12, 10

        Spider DB Curls
        20s x 10
        15s x 15

        Comment


        • W7D6 - Thursday

          BW: 180.6
          Waist: 32 3/4th

          AM Workout

          Easy Run
          ~ 2 Miles / 17:[email protected]

          Comment


          • W7D7 - Friday

            BW: 179.9

            BW Avg: 180
            Waist: 32 7/8
            Cals: 1900
            Miles Ran: 10 Miles

            AM Workout

            3 Mile Test Run
            0.5 Mile Warm Up
            3 Miles / 19:35 (PR!) @9
            1 Mile Cool Down

            All time PR for 3 Mile time by 10 seconds and recent PR by 42 seconds. Conditions were perfect and I ran it on the track. At 1 mile my split was 6:30; at 2 miles split was 13:10.


            This is the half way point w/ diet and program. I did a good job with this cycle of balancing lifting and running. I improved on some of my lifts and really improved on my 3 Mile run time. Additionally, I was able to stick with the diet and lost about 5lbs. Overall, everything went well and I will probably run a similar cycle when I am building my endurance capacity.

            The only improvement I can think of is having a better plan on when I have to eat out or when I am out drinking.

            Tomorrow I will begin another cycle. This will be 6 week running program aimed at improving my 5k time. I will run that congruently w/ the Endurance template. My weekly mileage should go up to low 20s, however the volume on my lifts should be lower than last cycle, especially for lower body lifts. My diet goals will remain the same, with the intent of ending up around 175lbs in 6 weeks. This upcoming week I will be doing a diet break and eating around maintenance for personal/travel reasons.

            Comment


            • W1D1 - Saturday

              AM Workout

              HBS
              185 x 5
              215 x [email protected]
              225 x [email protected] x 3

              IBP
              125 x 5
              135 x [email protected]
              150 x [email protected] x 3

              DB BP
              55s x [email protected]
              65s x [email protected]

              Pull Ups in between DB BP
              BW x 6, 7, 7

              Ammo Can Lift
              40lbs x 30 x 3

              Straight Bar Curls
              80lbs x 8 x 3

              Spider DB Curls
              20s x 8, 10

              W1D2 - Sunday

              Easy Run
              ~4 Miles / 32:57 (8:12 avg) @5

              Comment


              • W1D3 - Monday

                Dead
                275 x 5
                305 x [email protected]
                325 x [email protected], 7, 7.5

                Bench Press
                155 x [email protected]
                170 x [email protected] x 2

                DB Row
                60s x 10
                70s x [email protected], 8

                Chins
                BW x 5, 8, 8

                French Press
                37 x 12
                32 x 12
                27 x 11, 10

                Cable Curls + DB Curls
                3 super sets

                V Sit UPS
                BW x 10, 8, 5

                PM Workout

                4 Mile Hike / 1200 ft elevation gain

                W1D4 - Tuesday

                AM Workout

                Easy Run
                4 Miles / ~32:00 @5

                Comment


                • W1D5 -Wednesday

                  AM Workout

                  Leg Press
                  335 x [email protected]
                  385 x [email protected]
                  425 x [email protected]

                  Bench press
                  155 x 5
                  175 x [email protected]
                  185 x [email protected] x 3

                  DB BP
                  65s x [email protected]
                  70s x [email protected]

                  NHC
                  BW x 5 x 4

                  Chins - 6 Min AMRAP
                  BW x 10, 6, 5, 4, 4, 4, 5

                  Ammo Can Lift
                  30lbs x 80, 30, 30

                  Ez Bar Curl
                  85lbs x 9, 8, 7
                  65lbs x 10

                  Comment


                  • W1D6 - Thursday

                    AM Workout

                    Easy Run
                    4 Miles / 33:30 (8:20) @5

                    Comment


                    • W1D7 - Friday

                      AM Workout

                      Long Run
                      6 Miles / 49:30 (8:09avg) @6.5
                      Strides x 3 reps 10-15s

                      Comment


                      • W2D1 - Saturday

                        AM Workout

                        HBS
                        215 x [email protected]
                        230 x [email protected], 7, 7, 7.5

                        IBP
                        145 x [email protected]
                        155 x [email protected], 7, 7, 7

                        DB Sitting Press
                        35s x 8
                        40s x 8
                        45s x [email protected], [email protected]

                        Neutral Grip Pull UPS
                        BW x 8 x 4

                        Ez Bar Curls
                        75lbs x 11, 10, 8,

                        V Sit UPS
                        4 sets

                        W2D2 - Sunday

                        AM Workout


                        Deadlift
                        305 x [email protected]
                        325 x [email protected], 7, 7, 7

                        Bench Press
                        160 x [email protected]
                        170 x [email protected], 7, 7

                        Ammo Can Lift
                        40lbs x 50, 35, 35, 40

                        DB Row
                        60s x 10
                        70s x 10 x 3

                        Curls
                        65lbs x 4 sets

                        Abs
                        4 sets

                        Comment


                        • W2D3 - Monday

                          AM Workout

                          Run Workout
                          0.5 Mile Warm Up
                          400m x 6 / 1:23; 1:21; 1:23; 1:24; 1:25; 1:22 - 2:00 Rest
                          1 Mile Cool Down

                          Comment


                          • W2D4 - Tuesday

                            BW: 179.9

                            AM Workout

                            Easy Run
                            4 Miles / 33:41 (8:18 avg) @5

                            W2D5 - Wednesday

                            BW: 179.0

                            AM Workout

                            Bench
                            155 x 5
                            175 x [email protected]
                            185 x [email protected] x 4

                            DB BP
                            65s x [email protected], 7.5
                            65s x [email protected]

                            Hack Squat
                            BW x 8
                            50lbs x 8 + 10 Lunges x 2

                            NHC
                            BW x 10, 9, 8

                            Comment


                            • W2D6 - Thanksgiving

                              BW: 179.0

                              AM Workout

                              Easy Run
                              4.5 Miles / 37:45 (8:30) @6

                              Moved slow today

                              Ammo Can Lifts
                              40lbs x 50, 45, 35, 30

                              Chins
                              BW x 8, 7, 6, 5, 5

                              French Press
                              3 sets

                              Curls
                              3 sets

                              Comment


                              • W2D7 - Friday

                                BW: 179.9

                                Long Run
                                6 Miles / 48:52 (8:06 avg) @6

                                End of Week 1 Stats

                                Total Miles Ran: 17.5 Miles
                                Avg BW: 179.4
                                Waist: 32 7/8ths
                                Cals: ~1900

                                Comment

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