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W1D4 - Monday
BW: 182.3
AM Workout
Sprint WO
1200m Warm Up
200m + 200m jog x 8
1600m Cool Down
Total Miles = 4.75 Miles
BW: 182.3
AM Workout
Sprint WO
1200m Warm Up
200m + 200m jog x 8
1600m Cool Down
Total Miles = 4.75 Miles
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W1D5 - Tuesday
BW: 181.8
AM Workout
BP
185 x 4@6
200 x 4@7
210 x 4@8
Paused HBS
135 x 6
155 x 6
175 x 6@6
185 x 6@6
195 x 6@7
DB Row
75s x 12 x 3Comment
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W1D6 - Wednesday
BW: 181.8
AM Workout
Easy Run
4.1 Miles / 34:14 (8:18 avg) @5Comment
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W1D7 - Thursday
BW: 179.3
PM Workout
Trail Run
5.85 Miles / 55:29 (9:29 avg)
End Of Week 1 Stats
Avg BW: 181.1 (-1.1lbs)
Waist: 32.8 (-0.2)
Cals: 2000 (Two days not tracking)
Total Miles: 21.5Comment
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W2D1 - Friday
BW: 179.3
AM Workout
HBS
215 x 4
230 x 4@6
240 x 4@7
250 x 4@8 x 3
Press
110 x 5
120 x 5@6
130 [email protected]; 8; 8.5
Good Morning
Bar x 8
65lbs x 8
85lbs x 8
95lbs x 8 x 2
Pull Ups
BW x 8 x 4
DB Curls
30s x 11; 10; 10
Push Ups
BW x 20 x 3Comment
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W2D2 - Saturday
BW: 179.3
AM Workout
Dead
275 x 4
315 x [email protected]
330 x [email protected]
340 x 4@8 x 3
DB BP
50s x 8
65s x 8@6
75s x 8@7
80s x 7@8 x 2
Lunges
45lbs x 12
65lbs x 12
85lbs x 12@7 x 2
Chins
BW x [email protected]; 9@8; 8@8
BB Curls
65lbs x 10; 10; 10Comment
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W2D3 - Sunday
AM Workout
Conditioning Run
1.75 Miles / Warm Up
800-1000m x 3
1.75 Miles / Cool Down
5 Total Miles
W2D4 - Monday
PM Workout
Easy Run
3.0 Miles / 25:21 (8:18 avg)@4Comment
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W2D5 - Tuesday
PM Workout
Paused HBS
175 x 6@6
195 x 6@7
205 x 6@8 x 2
BP
175 x 4
185 x 4@6
195 x 4@7
205 x 4@8
215 x 4@9
205 x 4 x 2
DB Rows
75s x 13; 13; 15
Leg Raises
12 x 3
Preacher Curls
75lbs x 13; 10
55lbs x 10
W2D6 - Wednesday
BW: 181.9
AM Workout
Conditioning Run
800m Warm Up
400m x 10 w/ 1:30 rest
800m Cool Down
4.5 Total MilesComment
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W2-3D7/1 - Thursday
AM Workout
HBS
215 x 4
235 x 4@6
245 x 4@7
255 x [email protected]
265 x 4@8 x 2 - Recent PR
Press
110 x 5
120 x 5@6
130 x 5@@8 x 2
125 x 5@7 x 2
Good Morning
Bar x 8
70lbs x 8
80lbs x 8
90lbs x 8 x 2
Pull Ups
BW x 9; 8; 7; 7; 8
Sitting Curls
25s x 14; 12; 9 + 4
Push Ups
BW x 25; 23; 20Comment
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W2-3D8/D2 - Friday
Tempo Run
5.17 Miles / 39:38 (7:40 pace) @7.5
W2-3D9/D3 - Saturday
Long Run
6.86 Miles / 67:55 (8:26 avg) @4
W2-3D10/D4 - Sunday
Easy Run
4.1 Miles / 32:53 (8:07 avg)@5
Hill Sprints
5 reps
W2-3D11/D5 - Monday
Conditioning Run
1 Mile Warm Up
1 Mile x 2 w/ 4 minute rest (6:38 and 6:30) @8
Push Ups
BW x 160 totalComment
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W2-3D6/12 - Tuesday
AM Workout
Planks
BW x 4 sets
W2-3D7/13 - Wednesday
AM Workout
Dead
275 x 4
315 x 4@6
325 x 4@7
335 x 4@8; @7; 7.5
DB BP
50s x 8
65s x 8@6
75s x 8@8 x 3
Reverse Lunges
35lbs x 10
45lbs x 10
70lbs x 10 x 2
Straight Bar Curls
70lbs x 12; 12; 10; 11Comment
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W2-3D7/14 - Thursday
BW: 181.8
AM Workout
Paused HBS
175 x 6@6
200 x 6@7
210 x 6@8 x 2
Bench
175 x 4
185 x 4@6
195 x 4@7
205 x [email protected]
215 x [email protected]
200 x 4 x 2
DB Rows
80s x 12; 11; 10Comment
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W4D1 - Friday
AM Workout
Ab Wheel
4 sets
Push Ups
4 Sets
PM Workout
Easy Run
4.25 Miles / ~33:00 (8:15 avg) @4
W4D2 - Saturday
BW: 179.3
Waist: 32.75
AM Workout
HBS
235 x 4@6
245 x 4@7
255 x 4@8 x 3
Press
95 x 5
115 x 5@6
125 x 5@7 x 4
Good Morning
Bar x 8
75lbs x 8
85lbs x 8
95lbs x 8 x 2
Neutral Grip Pull UPS
BW x 9; 9; 8; 8; 9
Preacher Curls
75lbs x 12; 8
55lbs x 10; 9 + 6Comment
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W4D3 - Sunday
AM Workout
Dead
315 x 4@6
330 x 4@7
345 x 4@8 x 3 - Recent PR
DB BP
55s x 8
65s x 8@6
75s x [email protected]; 9@8; 10@9
Reverse Lunges
Bar x 10
65lbs x 10@6
85lbs x 10@7 x 2
Curls
75lbs x 12; 12; 11
65lbs x 12
DB Ammo Press
35lbs x 35; 30; 35Comment
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W4D4 - Monday
BW: 181.9 - Surprised about this weigh in
AM Workout
Sprints
1200m Warm Up
200m + 200m jog x 2
400m x 6 (spits 1:24-1:20)
1600m Cool Down
Total Miles: 3.75 MilesComment
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