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  • AnonND
    replied
    W5D2 - Saturday

    BW: 185.9

    Easy Run
    3 Miles / ~25:00 @4

    Planks
    2:30; 1:15; 1:05

    Ab Wheel
    16 x 2

    Pull Ups
    BW x 10; 8; 7

    Leave a comment:


  • AnonND
    replied
    W5D1 - Friday

    BW: 186.4

    HBS
    215 x [email protected]
    235 x [email protected]
    245 x [email protected]
    235 x 5 x 3

    Press
    115 x [email protected]; [email protected]; [email protected]

    Chins
    BW x 14; 10; 9

    GM
    75 x 10
    95 x 10
    105 x 10
    95 x 10

    Leg Exten
    120 x 12
    100 x 13; 11

    BB Curls
    75 x 13; 11
    65 x 12

    Leave a comment:


  • AnonND
    replied
    W4D7 - Thursday

    BW: 187.0

    Mid Run
    6.3 Miles / 54:11 (8:37 avg)@4

    End of Week 4 Stats

    BW Avg: 186.8 (This should balance out next week w/ regular eating)
    Miles Ran: 17 Miles

    Leave a comment:


  • AnonND
    replied
    W4D6 - Wednesday

    BW: 187.0

    BP
    175 x 5
    195 x 3
    205 x 2
    215 x [email protected]
    195 x 5 x 4

    Lunges
    45 x 15
    65 x [email protected]
    75 x [email protected]
    85 x [email protected]
    75 x 15

    Chins
    BW x 6
    30 x 9; 8; 7

    Deficit Push Ups
    BW x 20; 14; 10

    DB Sitting Curls
    25s x 16; 11; 7; 9 (standing)

    Calf Raises
    105 x 10 x 2

    Leave a comment:


  • AnonND
    replied
    W4D4 - Tuesday

    BW: 186.4

    Easy Run
    3.1 Miles / 26:13 (8:28 avg)@4

    Planks
    2:25; 1:05; 1:15

    Leave a comment:


  • AnonND
    replied
    W4D4 - Monday

    AM Workout

    Dead
    275 x 5
    305 x [email protected]
    325 x 3
    335 x [email protected]
    305 x 5 x 3

    Paused BP
    155 x 5
    175 x [email protected]; [email protected]; [email protected]

    DB Press
    50s x [email protected]
    40s x 11; 10
    35s x 11

    Chins
    BW x 6; 13; 8; 9

    Shrugs
    165 x 13; 10

    Ez Bar Curls
    85 x 8
    65 x 10; 8; 9

    Calf Raises
    105 x 10 x 2

    Leave a comment:


  • AnonND
    replied
    W4D2 - Saturday

    BW: 187.0

    AM Workout

    Easy Run
    4.2 Miles @4

    Pull Ups
    BW x 11; 9; 8

    W4D3 - Sunday

    PM Workout

    Track WO
    900m Warm Up
    1200m w/ 3:00 rest x 2
    900m w/ 2:00 rest x 2

    Splits
    3:56; 3:50
    3:14; 3:16

    Leave a comment:


  • AnonND
    replied
    W4D1 - Friday

    BW: 187.5

    AM Workout

    HBS
    215 x [email protected]
    230 x [email protected]
    245 x [email protected]
    230 x 5 x 3

    Press
    115 x [email protected]; [email protected]
    110 x [email protected]

    GM
    100 x [email protected] x 2

    Leg Exten
    120 x 15; 12; 11

    Preacher Ez Bar Curl
    65 x 11; 9

    Standing Ez Bar Curl - Myo Reps
    65 x 12; 5; 5; 4; 5; 4

    Leave a comment:


  • AnonND
    replied
    W3D6 - Thursday

    BW: 185.5

    AM Workout

    Easy Run
    3.2 Miles / 28:04 (8:49 avg)@5

    Notes
    - Legs felt heavy

    PM Workout

    Planks
    2:20; 1:30; 1:30

    Ab Wheel
    15 x 2

    Pull Ups
    BW x 9; 8; 7
    Last edited by AnonND; 12-29-2022, 10:26 PM.

    Leave a comment:


  • AnonND
    replied
    W3D5 - Wednesday

    BW: 187.0

    AM Workout

    BP
    175 x 5
    195 x 3
    210 x [email protected] - On verge of recent PR
    195 x 5 x 4

    Lunges
    45 x 15
    65 x 15
    75 x [email protected]
    85 x [email protected]
    65 x 15

    Chins
    BW x 6
    25 x 9; 7; 7

    Deficit Push Ups
    BW x 18; 13; 9

    DB Sitting Curls
    30s x 11; 8

    Standing DB Curls
    30s x 9; 8

    Leave a comment:


  • AnonND
    replied
    W3D3 - Saturday

    Easy Run
    3.2 Miles

    Neutral Grip Pull Ups
    BW x 10; 10; 9; 8

    Super set w/ Leg Raises
    10; 10; 8; 8

    W3D4 - Sunday

    Planks
    2:10; 1:15; 1:15; 1:10

    Burpees
    10 x 5

    Leg Raises
    3 sets

    W3D5 - Monday

    AM Workout

    Paused RDL
    225 x 5
    245 x [email protected]
    265 x [email protected]
    275 x [email protected]

    Paused BP
    155 x 5
    170 x [email protected]; [email protected]; [email protected]

    Seated Smith Machine Press
    85 x 10
    65 x 12; 13

    Neutral Grip Pull Ups
    BW x 6; 12; 8; 8

    BB Curls
    75lbs x 12; 9

    Leave a comment:


  • AnonND
    replied
    W3D1 - Thursday

    BW: 183.0

    AM Workout

    HBS
    215 x [email protected]
    230 x [email protected]
    245 x [email protected]
    225 x [email protected] x 2

    Press
    110 x [email protected]; [email protected]; [email protected]

    GM
    75 x [email protected]
    95 x [email protected] x 2

    Leg Exten
    115 x 15; 11
    100 x 13

    Ez Pracher Curls
    75 x 11; 9

    Ez Curls
    2 sets

    W3D2 - Friday

    Easy Run
    3 Miles

    Leave a comment:


  • AnonND
    replied
    W2D5 - Wednesday

    BW: 182.3

    AM Workout

    BP
    175 x 5
    195 x 3
    205 x [email protected]
    195 x 5 x 3

    Lunges
    Bar x 15 x 2
    65 x 15
    75 x 15
    65 x 15

    Chins
    BW x 8
    25lbs x 9; 8

    Deficit Push Ups - No Pause
    BW x 17; 12; 11

    BB Curls
    75 x 14; 10

    Sitting DB Curls
    25s x 8; 9

    Leave a comment:


  • AnonND
    replied
    W2D4 - Tuesday

    BW: 182.3

    AM Workout

    Easy Run
    4.2 Miles / 36:13 (8:36 avg)@5

    Planks
    1:45; 1:10; 1:08

    Leave a comment:


  • AnonND
    replied
    W2D3 - Monday

    BW: 184.9

    AM Workout

    Dead
    315 x [email protected]
    325 x [email protected]
    335 x [email protected]
    315 x 5 x 2

    Paused BP
    135 x [email protected]
    145 x [email protected]
    155 x [email protected]
    165 x [email protected] x 2

    Machine Press
    80 x [email protected]
    60 x 11; 10

    Chins
    BW x 7; 12; 8; 8

    Shrugs
    135 x 14; 14

    Sitting Db Curls
    20s x 15; 12; 10

    Leave a comment:

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