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  • W7D4 - Tuesday

    AM Workout

    Easy Run
    5.1 Miles / 42:16 (8:17 avg) @4

    Comment


    • W7D5 - Tuesday

      AM Workout

      Hill Workout
      2 Miles Warm Up
      6 Hills Sprints
      1 Mile Cool down

      W7D6 - Wednesday

      AM Workout

      Dead
      275 x [email protected] - No Belt
      305 x [email protected]
      325 x [email protected]

      Decline Bench
      135 x [email protected]
      150 x [email protected]
      160 x [email protected]
      170 x [email protected]

      Sitting DB Press
      50s x 8
      40s x 11; 10

      Shrugs
      60s x 15 x 2

      DB Row
      60s x 13; 13; 12

      Curls
      65lbs x 13; 14; 10; 10

      Comment


      • W7D7 - Thursday

        BW: 178.2

        AM Workout

        Easy Run
        5.17 Miles / 43:43 (8:27 avg) @4

        Comment


        • W8D1 - Saturday

          AM Workout

          HBS
          205 x [email protected]
          220 x [email protected]
          235 x [email protected]
          220 x 8

          Low IBP
          140 x [email protected]
          150 x [email protected]
          160 x [email protected] - lowered the incline
          150 x 8 x 2 - too easy

          Hex Dead
          135 x 12
          185 x 12
          215 x [email protected]7 x 2

          Lying Hamstring Curl
          11; 12

          Leg Exten
          15; 15

          Curls
          85lbs x 9
          75lbs x 11
          65lbs x 13; 15

          Abs
          3 sets

          Comment


          • W8D2 - Sunday

            AM Workout

            Bench
            165 x [email protected]
            175 x [email protected]
            185 x [email protected]
            175 x 8

            Lunges
            BW x 10
            50lbs x 24
            65lbs x 24
            85lbs x [email protected]
            95lbs x 24 + 6 BS

            Dips
            BW x 10
            30lbs x 9
            BW x 12; 13

            Chest Cable Fly
            27lbs x 12
            22lbs x 15

            Calves
            125 x 15
            105 x 12; 15

            DB Curls
            25s x 15; 13
            20s x 13; 12

            V Sit UPS
            12; 10; 9

            Comment


            • W8D3 - Monday

              BW: 179.9

              - Not happy how quickly weight has rebounded. I am hoping in the next week or two it will stabilize around 178lbs

              AM Workout

              Easy Run
              5.23 Miles / 45:06 (8:37 avg) @5

              Comment


              • W8D4 - Tuesday

                PM Workout

                Tempo Run
                3.1 Miles / ~24:00 @6

                - After work, felt tired.

                W8D5 - Wednesday

                BW: 175.6

                AM Workout

                Dead
                275 x [email protected] - No belt
                310 x [email protected]
                325 x [email protected] - Same weight as last week
                305 x 8

                Decline BP
                145 x [email protected]
                165 x [email protected]
                175 x [email protected]
                165 x 9

                DB Press
                50s x 9
                45s x 10
                40s x 10

                DB Row
                65s x 15; 13; 12

                Shrugs
                65s x 12; 15

                Comment


                • W8D6 - Thursday

                  PM Workout

                  Track WO
                  800m Warm Up
                  200m + 200m jog x 10
                  1600m Cool Down

                  Splits
                  Between 0:37 - 0:39

                  Comment


                  • W8D7 - Friday

                    BW: 177.6

                    AM Workout

                    Long Run
                    6.1 Miles / 52:41 (8:40 avg) - 5

                    - Very slow today, legs tired from yesterday's track WO


                    Week 8 Avg Stats

                    BW Avg: 177.7 (+1.2lbs from two weeks ago)
                    Waist: ??
                    Cals: ~1900*
                    Miles Ran: 18 Miles

                    - Everything is fine and on track
                    - Want to start trying to get more sleep during the week
                    - Still keeping my calories low to not allow fast BW gain, we've been going out a lot to eat during the last couple of weeks because of travel, so its a good way to counter that

                    * = Out to eat for dinner twice this week, with no tracking

                    Comment


                    • W9D1 - Saturday

                      AM Workout

                      HBS
                      210 x [email protected]
                      225 x [email protected]
                      235 x [email protected]
                      220 x 8
                      205 x 8

                      Low IBP
                      150 x [email protected]
                      160 x [email protected]
                      165 x [email protected]
                      155 x 8; 8

                      Hex Dead
                      135 x 12
                      185 x 12
                      205 x 12
                      225 x [email protected]

                      Leg Curl
                      40lbs x 15; 12
                      30lbs x 12

                      Pull Ups
                      BW x 7; 7; 6; 7;

                      Leg Exten
                      70lbs x 19; 18

                      Curls
                      75lbs x 12; 10
                      65lbs x 10; 11

                      Comment


                      • W9D2 - Sunday

                        AM Workout

                        Bench
                        155 x [email protected]
                        170 x [email protected]
                        180 x [email protected]
                        190 x [email protected]
                        175 x 8

                        Lunges
                        45lbs x 20
                        75lbs x [email protected]
                        95lbs x [email protected]
                        105lbs x 20 + [email protected]
                        85lbs x 24 + 5FS

                        Dips
                        BW x 10
                        30lbs x [email protected]
                        BW x 11; 11; 10

                        Calf Raises
                        105 x 15; 12; 12
                        85 x 12

                        Chest Fly
                        27lbs x 14
                        23lbs x 15; 12

                        DB Curls
                        25s x 14; 10
                        20s x 15; 12

                        Comment


                        • W9D3 - Monday

                          BW: 181.1
                          Waist: 32.6

                          AM Workout

                          Easy Run
                          ~4 Miles / ~35:00 (8:30 avg) @4

                          Comment


                          • W9D4 - Tuesday

                            BW: 180.0

                            AM Workout

                            Intervals
                            1 Mile Warm Up
                            800m on + 800m jog x 3
                            No Cool Down

                            Splits
                            1st 800m - 3:05
                            2nd 800m - 3:08
                            3rd 800m - 3:10

                            Comment


                            • W9D5 - Wednesday

                              BW: 177.6
                              Waist: 32.5

                              AM Workout

                              Dead
                              275 x [email protected] - No belt
                              310 x [email protected]
                              330 x [email protected]
                              300 x 8 x 2

                              Decline BP
                              135 x 10
                              150 x [email protected]
                              160 x [email protected]
                              170 x [email protected]
                              155 x 10 x 2

                              DB Press
                              50s x 10
                              40s x 11; 11; 10

                              DB Rows
                              65s x 15; 15; 12

                              DB Shrugs
                              65s x 15; 14

                              DB back fly
                              15s x 8 x 2

                              Curls
                              65lbs x 13; 12; 9; 10

                              Comment


                              • W9D6 - Thursday

                                AM Workout

                                Track WO
                                1200m Warm Up
                                200m + 200m jog x 4
                                400m + 400m jog x 2
                                200m + 200m jog x 2
                                1200m Cool Down

                                Splits
                                ~avg 0:40
                                1:28; 1:23
                                ~ avg 0:40

                                Chins
                                BW x 10; 10; 8; 6

                                Comment

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