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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.
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.
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