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  • W9D7 - Friday

    BW: 181.9

    AM Workout

    Long Run*
    5.25 Miles / ~43:00 (8:20 avg)@6

    * = Had to stop early because of stomach pains. Lesson learned, do not drink coffee before long runs. Will run another 2 miles later in the day.

    PM Workout

    Easy Run
    2 Miles / @5

    Ab Wheel
    15 x 3

    V Sit UPS
    5 x 3

    Chins
    BW x 5, 10, 8, 8

    EZ Bar Curls - Myo Reps
    60lbs x 17; 5 x 5

    End of Week 9 Stats

    Total Miles Ran: 17 Miles
    Avg BW: 182 (no change)
    Waist: 33.25
    Cals: ~2200

    Hypertrophy Template Review

    Overall, enjoyed doing more hypertrophy based workouts. I think I gained some decent muscle in the short time. I definitely started noticing improvements in the second half of the program. This makes me think that if I ran the program one more time or ran a strength based program next I would be in the position to make some all time PRs. However, I am switching to a power building style programming but really focusing on running. I have set a goal of running sub 19:00 5k by June.

    What I would have done different is to gain weight more slowly. I can blame the holiday period and moving into a new house, but in reality there were too many times when I gave myself a pass to eat more than I should.

    Lifting Improvements Est 1RM
    Squat: 305 --> 308
    Bench: 245 --> 249
    Dead: 435 --> 433

    Not much to brag about. But I think I will make some PRs on the new template.
    Last edited by AnonND; 02-13-2021, 11:56 AM.

    Comment


    • W1D1 - Saturday

      AM Workout

      HBS
      205 x 6
      220 x [email protected]
      230 x [email protected]; @8

      IBP
      135 x 6
      145 x [email protected]
      155 x [email protected]; 7; 7

      Lunges
      45lbs x 15
      60lbs x 15 x 2

      Chins
      BW x 5
      25lbs x [email protected] x 3

      Curls
      65lbs x [email protected]
      75lbs x [email protected]; [email protected]; [email protected]

      Comment


      • W1D2 - Sunday

        PM Workout

        Easy Run

        5.1 Miles / 42:51 (8:24 avg)@5

        W1D3 - Monday

        BW: 184.1

        AM Workout

        Dead
        275 x 6
        296 x [email protected]
        315 x [email protected] x 2

        Forgot my belt

        CGB
        135 x 8
        155 x [email protected]
        165 x [email protected] x 3

        DB IBP
        60s x 11
        50s x 12, 12

        Chins
        BW x 5, 13, 8, 8

        V Sit UPS
        BW x 10, 7, 5

        Ez Bar Curl
        75lbs x 12 x 2

        Preacher Curl
        55lbs x 10
        45lbs x 12

        French Press
        3 sets x 10-20

        Decline Crunches
        15 x 3 sets

        Comment


        • W1D4 - Tuesday

          BW: 183.2

          PM Workout

          Track WO
          0.75 Mile Warm Up
          400m x 8 / 1:30 on ; 2:00 rest / (1:27 avg)
          0.5 Mile Cool Down
          Last edited by AnonND; 02-17-2021, 12:00 PM.

          Comment


          • W1D5 - Wednesday

            BW: 180.7

            AM Workout

            Leg Push
            200lbs x [email protected] x 2
            250lbs x [email protected] x 3

            BP
            155 x 6
            180 x [email protected]
            190 x [email protected] x 2

            Dips
            BW x [email protected]; [email protected]; [email protected]

            Chins
            BW x 8, 8, 7, 6, 7, 7, 7 (50)

            Curls Machine
            65lbs x 15
            50lbs x 15; 12; 12

            Comment


            • W1D6 - Thursday

              AM Workout

              Easy Run
              4 Miles / ~33:30 @5

              Ab Wheel
              BW x 15 x 3

              Decline Crunch
              BW x 20 x 2

              Comment


              • W1D7 - Friday

                BW: 182.5
                Waist: 33.15 inch

                PM Workout

                Long Run
                7 Miles / 59:01 (8:17 avg) @5

                Push Ups
                BW x sets x reps = 100 total

                Comment


                • W2D1 - Saturday

                  BW: 180.7

                  AM Workout

                  HBS
                  195 x [email protected]
                  205 x [email protected]; 7.5; 7.5

                  No belt. Lost my belt. Should have a new one next week.

                  IBP
                  140 x 6
                  150 x [email protected]
                  160 x [email protected] x 3

                  Lunges
                  45lbs x 15
                  75lbs x 15 x 2

                  Chins
                  BW x 7
                  25lbs x 7, 7, [email protected]

                  Curls
                  65lbs x 10, 11, 10, 10

                  Comment


                  • W2D2 - Saturday

                    BW: 182.5

                    Am Workout

                    Dead
                    275 x 6
                    305 x [email protected]
                    325 x [email protected]; 7; 7

                    CGB
                    155 x [email protected]
                    170 x [email protected]; 7; 8

                    DB IBP
                    60s x [email protected]
                    50s x [email protected]; [email protected]

                    Chins
                    BW x 6, 15 (+2); 9 (+1); 9 (+1)

                    Ez Bar Curl
                    65lbs x 13, 10

                    Preacher Curl
                    45lbs x 10, 10

                    V Sit UPS
                    BW x 10, 7, 6

                    French Press
                    27 x 16, 16, 10

                    Decline Sit UPS
                    BW x 20, 20


                    End of Week 1 Stats

                    Total Miles Ran: 19 Miles*
                    Avg BW: 182.65 (+00.65 lbs)
                    Waist: 33.15 (-0.10)
                    Cals: ~2100

                    * = All time high mileage for week

                    Comment


                    • W2D3 - Monday

                      BW: 180.7

                      AM Workout

                      Easy Run
                      4.1 Miles / 35:46 (8:44 avg) @5

                      - Pace was really slow today
                      - Right foot is bother me a little bit

                      Comment


                      • W2D4 - Tuesday

                        BW: 179.8

                        PM Workout

                        Track WO
                        0.5 Mile warm up
                        600 m / 2:10 on: 2:30 rest x 4 sets
                        .05 Cool down

                        Comment


                        • W2D5 - Wednesday

                          BW: 180.7

                          AM Workout

                          Leg Push
                          200lbs x [email protected] x 2
                          250lbs x [email protected] x 2; [email protected]

                          BP
                          165 x 6
                          180 x [email protected]
                          190 x [email protected]
                          195 x [email protected]
                          185 x [email protected]

                          Dips
                          BW x [email protected]; [email protected]; [email protected]

                          PM Workout

                          Chins
                          BW x 8; 9; 9; 9; 8; 8 (51 reps)

                          Ez Bar Curls
                          18; 15; 13; 12

                          Comment


                          • W2D6 - Thursday

                            BW: 179.1

                            AM Workout

                            4 Mile Hike @2
                            End of Week 2 Stats

                            Total Miles Ran: 7 Miles*
                            Avg BW: 180.58 (-2.0 lbs)
                            Waist: 33.1
                            Cals: ~2000

                            * = Cut week short cause of travel, less running days


                            W3D1 - Friday

                            BW: 179.1

                            AM Workout

                            HBS
                            205 x 6
                            220 x [email protected]
                            235 x [email protected]; 7.5
                            225 [email protected]

                            IBP
                            135 x 6
                            150 x [email protected]
                            160 x [email protected]; 8
                            150 x [email protected]

                            Leg Ext.
                            80lbs x [email protected]
                            70lbs x [email protected]

                            Chins
                            BW x 8
                            31lbs x [email protected]; 7.5; [email protected]

                            Curls
                            75lbs x 9 x 2
                            55lbs x 13, 10
                            Last edited by AnonND; 03-01-2021, 02:22 AM.

                            Comment


                            • W3D2 - Saturday

                              PM Workout

                              Easy Run
                              4 Miles @6

                              Comment


                              • W3D3 - Sunday

                                PM Workout

                                Easy Run
                                4 Miles / 34:45 @5

                                Cindy
                                5 Rounds / 8:36

                                V Sit Ups
                                33 reps / 5:00 Cap

                                Comment

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