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  • W7D4 - Monday

    AM Workout

    Easy Run
    5.1 Miles / 43:39 (8:17 avg)@4

    PM Workout

    Planks
    2:40; 1:30; 1:40; 1:30

    Chins
    BW x 8, 8, 7, 7, 7, 7, 7 (51 total)
    Last edited by AnonND; 02-28-2022, 09:51 PM.

    Comment


    • W7D5 - Tuesday

      BW: 185.6

      AM Workout

      Dead
      315 x [email protected]
      340 x [email protected]
      360 x [email protected] (+ 5lbs from last week)
      340 x 3 x 2 (+ 2 sets from last week)

      Paused BP
      175 x [email protected]
      185 x [email protected]
      195 x [email protected]
      185 x 5 x 2 (+2 sets from last week)

      IDBP
      60s x [email protected]
      65s x [email protected]
      70s x [email protected]
      65s x [email protected]

      Ez Bar Curls + Db Curls
      65lbs x 15 + 4; 15 + 3; 12; 11

      Superset with Triceps
      BW x 19; 20; 20

      Back Exten.
      BW x 15; 10; 9; 8 (+ 1 sets from last week)

      Comment


      • W7D6 - Wednesday

        BW: 182.6

        AM Workout

        Track WO (Done on a treadmill 1% elevation)
        0.5 Mile Warm Up
        1 Mile repeats x 4 / 1:00 rest between sets
        0.5 Cool Down

        Splits
        7:24; 7:19; 7:13; 7:08

        Comment


        • W7D7 - Thursday

          BW: 183.3

          AM Workout

          Long Run
          8.0 Miles / 1:07:44 (8:26 avg) @4


          End of Week 7 Stats

          BW Avg: 183.8 (+0.8lbs) - Small sample this week, I think it will average out and set up a nice weight loss week next week
          Waist: 33.0
          Cals: 1825 (2 days of not tracking calories)
          Total Miles: 23 Miles (+3 from last week)

          Notes
          - Weight loss has been a yo-yo due to going out on weekends
          - Next two weeks I should be able to do a better job of compliance
          - Going to try to avg 20-25 miles per week of running for a few weeks before bumping it up again

          Comment


          • W8D1 - Friday

            BW: 183.9

            AM Workout

            HBS
            215 x 3
            230 x [email protected] (+5lbs)
            240 x [email protected] (+5lbs)
            250 x [email protected] (+5lbs)
            235 x 3 x 2 (+10lbs)

            Press
            105 x 4
            120 x 4
            130 x [email protected]; [email protected]; [email protected] (+5lbs)

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

            Lunges + BB Squats
            65lbs x 15 + 7; 16 + 5; 16 + 5 (+10lbs)

            DB Curls
            35s x 16; 12
            30s x 11; 12

            Superset with CG Push Ups
            BW x 13; 13; 10; 15

            Comment


            • W8D2 - Saturday

              BW: 182.6

              AM Workout

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

              BP
              215 x 1
              225 x [email protected]
              230 x [email protected]
              210 x [email protected] x 3
              195 x 5 x 2

              Chest Fly
              30lbs x 19; 16;12

              Chins
              BW x 5; 17; 8; 8

              BB Row
              135 x 7; 8

              Super set w/ V Sit UPS
              BW x 8; 8; 7; 7

              BB Curls
              65lbs 13; 13; 2 more sets

              Superset w/ Bench Dips
              BW x 20; 20

              W8D3 - Sunday

              BW: 181.5

              AM Workout

              Track WO
              1.75 Mile Warm Up
              400m + 400m jog x 7 w/ one rest between set 4 and 5
              1.75 Mile Cool Down

              Splits
              1:40 avg for 400m

              Notes
              - Legs felt very tired and sore from Friday and Saturday
              - I think I will do one or two more weeks of this current program before switching to Endurance Template

              Comment


              • W8D3 - Monday

                BW: 184.4

                AM Workout

                Easy Run
                4 Miles / 33:57 (8:30 avg) @4

                Notes
                - Legs feel heavy and tired, must be from last weeks high mileage
                - Will reduce mileage a little bit and just do one track WO this week

                PM Workout

                Planks
                3:25 (PR); 1:30; 1:30; 1:30
                Last edited by AnonND; 03-07-2022, 10:05 PM.

                Comment


                • W8D5 - Tuesday

                  BW: 182.6
                  Waist: 32.9

                  AM Workout

                  Dead
                  315 x [email protected]
                  345 x [email protected]
                  365 x [email protected] (+ 5lbs)
                  345 x 3 x 3 (+ 5lbs)

                  Paused BP
                  175 x [email protected]
                  185 x [email protected]
                  200 x [email protected] (+ 5lbs)
                  190 x 5 x 5 x 2 (+ 5lbs)

                  IBP
                  60s x [email protected]
                  65s x [email protected]; [email protected]; [email protected] - thick handles

                  Sitting Db Curls
                  32.5 x 11
                  25s x 12; 10; 8

                  Superset with CG Push Ups
                  BW x 15; 14; 12

                  Hamstring Curls
                  12; 10

                  Comment


                  • W8D6 - Wednesday

                    BW: 182.6

                    AM Workout

                    Threshold Run - On Treadmill 1% Incline
                    0.5 Mile Warm Up
                    2 Miles @ 7:35 pace
                    1 Mile @7:00 pace
                    0.5 Mile Cool Down

                    Comment


                    • W8D7 - Thursday

                      BW: 183.3

                      AM Workout

                      Long Run
                      8.1 Miles / 1:08:00 (8:24 avg)@4


                      End of Week 8 Stats

                      BW Avg: 183.25 (No change)
                      Waist: 32.9 (- 0.10)
                      Cals: 1825 (1 day of non compliance)
                      Total Miles: 21

                      Notes
                      - Was feeling really beat up this week, legs were heavy etc.
                      - Improved as week went a long and today I felt good for the long run
                      - Frustrated w/ the BW not going down

                      Comment


                      • W9D1 - Friday

                        PM Workout

                        Track WO
                        1 Mile Warm Up
                        1 Mile @ 7:25 x 2
                        800m x 2

                        Pull Ups
                        BW x 8; 8; 7; 6

                        W9D2 - Saturday

                        AM Workout

                        HBS
                        215 x 3
                        230 x [email protected]
                        245 x [email protected]
                        255 x [email protected]
                        240 x 3 x 3

                        Press
                        95 x 5
                        125 x 3
                        135 x [email protected]; [email protected]; [email protected]

                        SLDL
                        255 x [email protected]
                        275 x [email protected] x 2

                        Lunges
                        65lbs x 16 + 5
                        75lbs x 16 + 5

                        BB Curls
                        75lbs x 14; 12; 10; 10

                        Superset with CG Push Ups
                        BW x 15; 15; 12

                        Comment


                        • W9D3 - Sunday

                          AM Workout

                          Safety Bar Squat
                          155 x 8
                          175 x [email protected]
                          185 x [email protected] x 2

                          BP
                          225 x [email protected]
                          230 x [email protected]
                          215 x [email protected]
                          210 x [email protected] x 2
                          200 x 5 x 2

                          Cable Chest Fly
                          30s x 19; 15; 13

                          Chins
                          BW x 5; [email protected]; [email protected]; [email protected]

                          BB Rows
                          115lbs x 8; 10

                          Superset with Ab wheel
                          BW x 12 x 2

                          Sitting DB Curls
                          30s x 11; 9

                          Superset with Bench Dips
                          BW x 23; 19; 18

                          Standing curls
                          30s x 11; 10

                          Comment


                          • W9D4 - Monday

                            AM Workout

                            Easy Run
                            6.25 Miles / 54:49 (8:38 avg) @4

                            PM Workout

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

                            W9D5 - Tuesday

                            BW: 184.2

                            AM Workout

                            Dead
                            330 x [email protected]
                            350 x [email protected]
                            370 x [email protected]
                            350 x 3 x 3

                            Paused BP
                            175 x [email protected]
                            185 x [email protected]
                            200 x [email protected]
                            190 x 5 x 3

                            DB IBP
                            65s x [email protected]; [email protected]; [email protected]

                            Curls
                            75lbs x 13; 12; 11; 10

                            Superset with Bench Dips
                            BW x 16; 17; 19

                            Back Exten
                            BW x 12; 10; 10

                            Comment


                            • W9D6 - Wednesday

                              BW: 183.3

                              AM Workout

                              Track WO
                              0.75 Mile Warm Up
                              200m + 200m jog x 4 (1st set)
                              400m + 400m jog x 2 (2nd set)
                              800m + 800m jog x 1 (3rd set
                              400m + 400m jog (4th set)
                              200m + 200m jog x 2 (5th set)
                              0.75 Cool Down

                              - 1 min rest between 1st and 2nd and 3rd sets
                              - No rest between 3rd, 4th, and 5th set

                              Splits
                              2nd set - 1:27 / 1:35
                              3rd set - 3:03
                              4th set - 1:31; 1:32
                              5th set - 0:44; 0:42

                              5.5 Total Miles

                              Comment


                              • W9D7 - Thursday

                                BW: 183.3
                                Waist: 33.0

                                AM Workout

                                Long Run
                                9 Miles / 1:18:24 (8:42 avg)@5


                                End of Week 9 Stats

                                Avg BW: 183.6 (Really stuck here)
                                Waist: 33.0
                                Cals: 1825 (2 days of non compliance)
                                Total Miles: 24.75 (New high for week)

                                Comment

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