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  • W4D7 - Thursday

    BW: 182.2

    AM Workout

    Easy Run
    4.1 Miles / 33:09 (8:06 avg)@4

    - Felt fast and easy today
    - Hip did bother me sleeping last night and I felt it during the run

    Comment


    • End of Week 4 Stats

      Avg BW: 183.3 (-0.3lbs)
      Waist: 33.1 (-0.20)
      Cals: 1900 (1 day of non compliance)
      Total Miles: 19 (+2 more miles than the avg for the last couple of weeks)

      Comment


      • W5D1 - Friday

        PM Workout

        HBS
        175 x 5
        195 x 5
        215 x [email protected] - belt
        195 x 5 x 3 - belt

        Press
        95 x [email protected]
        105 x [email protected] x 3

        RDL
        135 x 10
        165 x 10
        175 x 10
        185 x 10

        Leg Exten
        10-12 x 4 sets

        W5D2 - Saturday

        AM Workout


        Planks
        3 sets

        Chins + Push Ups
        3 sets

        DB Curls
        3 sets


        PM Workout

        Track WO
        1.75 Mile Warm Up
        800-1000m x 4 (+1 from last week)
        1.5 Mile Cool Down

        Splits
        3:34; 3:27; 3:26; 3:24

        W5D3 - Sunday

        AM Workout


        Leg Press
        365 x [email protected]
        405 x [email protected]
        435 x [email protected]
        405 x 10

        BP
        175 x 5
        195 x [email protected]
        205 x [email protected]
        215 x [email protected]
        200 x 5 x 4

        DB Row
        70s x 12
        75s x 12; 12

        Dips
        BW x 16; 11; 11

        Curls straight bar
        85lbs x 10; 8; 6 + 55lbs x 7; 6

        Comment


        • W5D4 - Monday

          AM Workout

          Easy Run
          5.1 Miles / 43:53 (8:31 avg) @5

          - Felt heavy today

          Comment


          • W5D5 - Tuesday

            BW: 184.8

            AM Workout

            Dead
            275 x 5
            305 x [email protected]
            330 x [email protected]
            300 x 5 x 3

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

            DBBP
            75s x [email protected]
            55s x 12; 12; 14

            DB Curls
            35s x 15; 12
            30s x 12; 12

            Back Exten
            BW x 13; 12; 10

            Comment


            • W5D6 - Wednesday

              BW: 184.8

              AM Workout

              Easy Run
              4.1 Miles / 34:02 (8:10 avg) @4

              - Felt great today

              PM Workout

              Planks
              2:30; 1:30;

              Chins
              BW x 10; 9; 8; 7; 7; 7
              Last edited by AnonND; 02-16-2022, 08:48 PM.

              Comment


              • W5D7 - Thursday

                BW: 182.5

                AM Workout

                Long Run
                7.16 Miles / 57:44 (8:04 avg) @5

                End of Week 5 Stats

                Avg BW: 184 (+0.7lbs)
                Waist: NA
                Cals: 1900 (1 day of non compliance)
                Total Miles: 21 (+2 from last week)

                Notes
                - I think BW avg will be lower at the end of this week, carrying over some water weight from SuperBowl night
                - Despite that, BW loss has been incredibly stubborn compared to the last few years when I have put my calories this low
                - Going to put my calories at 1800 next week and try to fast on weekend for meals that we eat out

                Comment


                • W6D1 - Low Stress Week

                  BW: 182.6

                  AM Workout

                  HBS
                  205 x 3
                  225 x [email protected]
                  235 x [email protected]

                  Press
                  105 x [email protected]
                  115 x [email protected]
                  125 x [email protected]

                  SLDL
                  235 x 8
                  265 x [email protected]

                  Lunges
                  45lbs x 12 + 10 air squats; 14 + 10 air squats; 16 + 10 air squats

                  DB Curls superset with CG Push Ups
                  35s x 15/15; 12/15; 9/15
                  25s x 15 /15

                  Comment


                  • W6D2 - Saturday

                    AM Workout

                    Front Squat
                    115 x 8
                    135 x [email protected]
                    145 x [email protected]

                    BP
                    205 x 3
                    215 x [email protected]
                    225 x [email protected]
                    215 x [email protected]

                    Cable chest fly
                    27lbs x 19; 16; 12

                    Chins
                    BW x 15; 8; 8

                    Pendlay Row
                    135 x 7; 7

                    Bar Curls
                    65lbs x 16; 14; 12; 12

                    Superset with Bench Dip
                    BW x 12; 12; 15; 15

                    Comment


                    • W6D3 - Sunday

                      AM Workout

                      Track WO
                      1.75 Mile Warm Up
                      800-1000m x 3
                      400m x 2
                      1.75 Mile Cool Down

                      Splits
                      3:35; 3:33; 3:23

                      Total Miles
                      ~5.5 Miles

                      Comment


                      • W6D4 - Monday

                        BW: 185.6

                        AM Workout

                        Dead
                        275 x 5
                        315 x 3
                        335 x [email protected]
                        355 x [email protected]

                        Paused BP
                        155 x 5
                        175 x [email protected]
                        185 x [email protected]
                        190 x [email protected]

                        IDBP
                        60s x [email protected]
                        65s x [email protected]
                        65s x [email protected]

                        DB Curls
                        35s x 15; 12; 10
                        30s x 12

                        Super set with lying triceps extension
                        50lbs x 12; 10; 10; 10

                        Back Exten
                        BW x 14; 12; 11

                        PM Workout

                        Planks
                        3:10 (PR); 1:45; 1:45; 1:30

                        Ab Wheel
                        BW x 10 x 3
                        Last edited by AnonND; 02-22-2022, 12:08 PM.

                        Comment


                        • W6D5 - Tuesday

                          BW: 182.6

                          AM Workout

                          Long Run
                          7.15 Miles / 58:44 (8:11 avg)@4

                          - Felt really good

                          Comment


                          • W6D6 - Wednesday

                            BW: 182.6
                            Waist: 33.0

                            PM Workout

                            Pull Ups
                            5-8 reps x 3-4 sets

                            Push Ups
                            BW x 10-20 reps x 3-4 sets

                            W6D7 - Thursday

                            BW: 181.5

                            PM Workout

                            Easy Run
                            5.15 Miles / 42:02 (8:08 avg) @5


                            End of Week 6 Stats

                            Avg BW: 183.0 (-1.0lbs)
                            Waist: 33.0
                            Cals: 1825 (1 day of non compliance / eating out)
                            Total Miles: 17.5 Miles
                            Last edited by AnonND; 02-24-2022, 07:14 PM.

                            Comment


                            • W7D1 - Friday

                              BW: 182.6

                              AM Workout

                              HBS
                              215 x 3
                              225 x [email protected]
                              235 x [email protected]
                              245 x [email protected]
                              225 x 3 x 2

                              Press
                              105 x [email protected]
                              115 x [email protected]
                              125 x [email protected]; 9
                              125 x [email protected]

                              SLDL
                              225 x 8
                              275 x [email protected] x 2

                              Lunges
                              50lbs x 14 + 10 BW Squats; 14 + 10 BW Squats; 15 + 10 BW Squats

                              Bar Curls
                              75lbs x 12; 12
                              65lbs x 12; 15

                              Superset with Bench dips
                              BW x 17; 17; 17; 15

                              Comment


                              • W7D2 - Saturday

                                AM Workout

                                Front Squat
                                135 x [email protected]
                                145 x [email protected] x 2

                                BP
                                215 x [email protected]
                                230 x [email protected]
                                215 x [email protected]
                                205 x [email protected]
                                195 x [email protected] x 2

                                DB Row
                                75s x 10; 15; 12

                                Cable Chest Fly
                                27lbs x 20; 14; 14

                                DB Curls
                                32.5 x 12; 9
                                25s x 12; 15

                                W7D3 - Sunday

                                AM Workout

                                Track WO
                                1.75 Mile Warm Up
                                800m w/ 800m jog x 2
                                800m
                                400m x 2
                                1.0 Miles Cool Down

                                Splits
                                3:34; 3:34; 3:22
                                1:26; 1:26

                                Total Miles
                                5.75 Miles

                                Comment

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