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  • W9D7 - Friday

    BW: 178.6

    AM Workout

    Long Run
    6.1 Miles / 51:32 (8:31 avg) @5


    Week 9 Avg Stats

    BW Avg: 179.3 (+1.6lbs)
    Waist: 32.5
    Cals: ~1900*
    Miles Ran: 17 Miles

    - Good week, everything in line
    - BW is stablizing in the high 170s

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

    Comment


    • W10D1 - Saturday

      BW: 177.6

      AM Workout

      HBS
      215 x [email protected]
      230 x [email protected]
      240 x [email protected]
      210 x 8; 8; 8

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

      Hex Dead
      135 x 12
      185 x 12
      215 x 12
      235 x 12

      Leg Curls
      45lbs x 13; 12
      30lbs x 18

      Leg Exten
      80lbs x 17; 16
      70lbs x 15; 8; 8

      Pull Ups
      BW x 8; 7; 7

      Calves
      125 x 15; 12; 12

      DB Curls
      30s x 10; 8
      20s x 10; 12

      Comment


      • W10D2 - Sunday

        AM Workout

        Lunges
        BW x 24
        75lbs x 20
        95lbs x 20
        105lbs x 20 + 5 FS
        85lbs x 20 + 5 FS x 2

        Ab Wheel
        BW x 10 x 3

        Bench
        160 x [email protected]
        175 x [email protected]
        185 x [email protected]
        195 x [email protected]
        175 x 8 x 2

        Dips
        BW x 10; 10; 9; 10

        Cable Chest Fly
        22lbs x 15; 14; 12

        Preacher Curls
        75lbs x 12
        65lbs x 12

        Ez Bar Curls
        65lbs x 15; 18

        Comment


        • W10D3 - Monday

          AM Workout

          Easy Run
          4.1 Miles / 35:21 (8:38 avg) @4

          Comment


          • W10D4 - Tuesday

            BW: 180

            AM Workout

            Track WO
            1600m Warm Up
            800m x 4
            400m x 1
            1600m Cool Down

            Splits
            800m = 3:12; 3:07; 3:06; 3:00
            400m = 1:25

            Comment


            • W10D5 - Wednesday

              BW: 178.4

              AM Workout

              Dead
              275 x 8 - No belt
              305 x [email protected]
              325 x [email protected]
              295 x 8 x 2

              Had to try to be quiet where I was deadlifting. Limited the weight I could use. But also, I think I did not have the desire to push to @9 today.

              Decline BP
              135 x 10
              150 x [email protected]
              165 x [email protected]
              175 x [email protected]
              160 x 10 x 2

              Sitting DB Press
              50s x 11
              40s x 12; 10; 11

              PM Workout

              Ab Wheel
              12 x 3

              Planks
              1:00; 1:15; 1:15

              DB Rows
              70s x 15; 13; 12

              Shrugs
              70s x 12; 10; 10

              Db Back Fly
              15s x 10; 9; 10

              DB Curls
              30s x 12; 10
              20s x 15; 15
              Last edited by AnonND; 08-11-2021, 10:45 PM.

              Comment


              • W10D6 - Thursday

                BW: 178.3

                AM Workout

                4.1 Miles / 34:22 (8:20 avg) @4

                Comment


                • W10D7 - Friday

                  BW: 178.3

                  AM Workout

                  Long Run
                  7.25 Miles / 58:03 (8:00 av) @6

                  - Very humid run


                  End of Week 10 Stats

                  BW Avg: 178.7
                  Waist: ??
                  Cals: 2300 avg
                  Total Miles: 19

                  - End of Hypertrophy template
                  - Going to start BodyBuilding Template I
                  - During the 6 weeks I am going to try to maintain/ allow BW to slowly creep up. Hoping to end up around 180lbs
                  - After 6 weeks going to transition into 10-12 weeks of Endurance focused training w/ 1 Mile focus
                  - During the Endurance portion I may try to lose some weight depending what the waist size is

                  Comment


                  • W1D1 - Saturday

                    AM Workout

                    HBS
                    205 x [email protected]
                    225 x [email protected]
                    235 x [email protected]
                    245 x [email protected]

                    DB IBP
                    55s x 10
                    60s x [email protected]
                    65s x [email protected]

                    Bulgarian SS
                    BW x 12
                    20lbs x 12
                    30lbs x [email protected]
                    35lbs x [email protected]

                    Preacher Curls
                    75lbs x 14
                    65lbs x 13

                    French Press
                    33lbs x 18; 12

                    Planks
                    1:30 x 3


                    - Last minute decided to run the 4 day Powerbuilding Template instead of the Bodybuilding one
                    - Have been itching to lift heavier weights recently

                    Comment


                    • W1D2 - Sunday

                      AM Workout

                      Safety Squat
                      145 x 10
                      175 x [email protected]
                      185 x [email protected]
                      195 x [email protected]

                      Calves
                      105 x 15; 14

                      BP
                      175 x [email protected]
                      185 x [email protected]
                      195 x [email protected]
                      205 x [email protected]

                      Press
                      105 x [email protected]
                      90 x [email protected]
                      85 x [email protected]

                      DB Lat Raises
                      15s x 20; 18

                      DB Curls
                      25s x 18; 12

                      Triceps
                      38lbs x 18; 15

                      Comment


                      • W1D3 - Monday

                        BW: 180.7

                        AM Workout

                        Easy Run
                        4.1 Miles / 34:34 (8:24 avg) @4

                        Comment


                        • W1D4 - Tuesday

                          BW: 179

                          AM Workout

                          Dead
                          275 x 6
                          305 x [email protected]
                          325 x [email protected]
                          340 x [email protected]

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

                          Chest Sup Row
                          70lbs x 20; 12; 12

                          Lat Pull Down
                          110 x 11
                          99 x 13

                          French Press
                          38lbs x 15
                          33lbs x 13

                          BB Curls
                          70lbs x 12; 12

                          Planks
                          1:35 x 3

                          Comment


                          • W1D5 - Wednesday

                            BW: 179.5

                            AM Workout

                            Press
                            95 x 5
                            115 x [email protected]
                            120 x [email protected]
                            125 x [email protected]

                            RDL
                            135 x 10
                            175 x [email protected]
                            195 x [email protected]
                            215 x [email protected]

                            Hip Thrust
                            90lbs x 12
                            140lbs x 12 x 2

                            Legs Up Bench
                            135 x 10
                            155 x 13
                            135 x 12; 12

                            Chest Fly
                            27lbs x 13
                            22lbs x 12

                            Straight Bar Curls
                            70lbs x 15; 12

                            Leg Raises
                            10 x 3

                            Comment


                            • W1D6 - Thursday

                              BW: 179

                              AM Workout

                              Track WO
                              1600m Warm Up
                              800m x 6
                              1600m Cool Down

                              Comment


                              • W1D7 - Friday

                                BW: 179

                                AM Workout


                                Long Run
                                6.25 Miles / 51:35 (8:15 avg) @5

                                - Ran on the treadmill today at 1% incline


                                End of Week 1 Stats

                                Avg BW: 179.2 (+ 0.5lbs)
                                Waist: ??
                                Cals: ~2300
                                Miles Ran: 15.25

                                - Weight has stabilized around 179
                                - Will continue slow gain through next couple of months

                                Comment

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