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  • W6D3 - Monday

    Easy Run
    4.3 Miles / 37:09

    W6D4 - Tuesday

    Easy Run
    4.8 Miles / 43:21

    W6D5 - Wednesday

    Easy Run
    3.1 Miles / 28:10

    Pull Ups + Push Ups
    5 sets

    W6D6 - Thursday

    Long Run
    6.5 Miles / 55:53
    End of Week 6 Stats

    Total Miles: 18.8

    W7D1 - Saturday

    PM Workout

    HBS
    185 x 4
    215 x [email protected]
    225 x [email protected] x 4

    Press
    120 x [email protected]
    130 x [email protected] x 3

    RDL
    235 x [email protected] x 2

    Chin Ups
    BW x 12; 12; 9; 8

    Deficit Push Ups
    BW x 15; 12; 10

    Db Standing Curls
    30s x 15; 12; 9

    Ab Wheel
    10 x 3

    Comment


    • W7D2 - Sunday

      AM Workout

      Dead
      315 x [email protected]
      335 x [email protected]
      345 x [email protected] x 3

      IDBP
      60s x [email protected]
      65s x [email protected]
      70s x [email protected]; 7.5; [email protected]

      Leg Up BP
      145 x 11
      135 x 11

      BB Lunges + Squats
      Bar x 10 + 5
      85lbs x 10 + 5 x 2

      Hanging Leg Raises
      10; 11; 8

      BB Curls
      75lbs x 12; 11
      65lbs x 11; 9

      Comment


      • W7D3 - Monday

        BW: 185.5

        AM Workout

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

        Splits
        3:12; 3:13; 3:16; 3:15

        Comment


        • W7D4 - Tuesday

          BW: 183.9
          Waist: 33.1

          PM Workout

          Easy Run
          4.1 Miles / 34:30 (8:12 avg)@5

          W7D5 - Wednesday

          BW: 183.9

          AM Workout

          Paused HBS
          135 x 8
          155 x [email protected] x 2

          BP
          175 x 4
          190 x [email protected]
          200 x [email protected]
          190 x 4 x 2

          Rows
          70lbs x 10
          90lbs x 12; 12; 10

          Dips
          BW x 13; 10; 9

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

          DB Ammo Can Press
          20s x 20; 15; 15

          Ab Wheel
          12 x 3

          Comment


          • W7D6 - Thursday

            BW: 185.5

            AM Workout

            Easy Run
            5 Miles / 43:13 (8:33 avg) @4

            Comment


            • W7D7 - Friday

              BW: 184.5

              AM Workout

              Long Run
              10.6 Miles / 1:30:54 (8:31avg) @5

              Notes
              - Diet: Salad the night before / Clif bar an hour before run with cup of coffee
              - Stomach felt fine through the ten miles
              - Legs started getting tired around mile 8


              End of Week 7 Stats

              BW: 184.6 (-2.3lbs from two weeks)
              Waist: 33.1 (-0.4)
              Cals: 2000 (1 day of not tracking)
              Total Miles: 23.6 (+5.6 from last week)

              Comment


              • W8D1 - Saturday

                AM Workout

                Easy Run
                3 Miles

                W8D2 - Sunday

                PM Workout


                HBS
                185 x 4
                215 x [email protected]
                225 x [email protected]
                235 x [email protected] x 3

                Press
                120 x [email protected]
                130 x [email protected] x 4

                RDL
                185 x 8
                215 x 8
                235 x 9 x 2

                Chins
                BW x 12; 10; 10; 7; 7

                Deficit Push Ups
                BW x 11; 10; 9; 9

                BB Curls
                65lbs x 15; 10; 9; 8

                Comment


                • W8D3 - Monday

                  BW: 187.5

                  AM Workout

                  Dead
                  315 x [email protected]
                  345 x [email protected]; @7; 7.5; 7.5

                  DIBP
                  65s x [email protected] x 2
                  70s x [email protected]; @8; [email protected]

                  Leg Up BP
                  150 x 9
                  135 x 12

                  BB Lunges + Squats
                  Bar x 12 + 6
                  85lbs x 12 + 6 x 2

                  Leg Raises
                  BW x 12; 10; 9

                  Sitting DB Curls
                  30s x 12; 12; 10

                  Comment


                  • W8D4 - Tuesday

                    BW: 186.2

                    AM Workout

                    Track WO
                    800m Warm Up
                    3200m
                    2400m
                    1600m

                    Pull Ups + Ammo Can Press + V Sit Ups Circuit
                    BW x 10; 9; 7
                    35lbs x 30; 25; 25
                    BW x 10; 8; 7

                    Comment




                    • W8D5 - Wednesday

                      BW: 186.2

                      AM Workout

                      HBS Paused
                      135 x 8
                      155 x [email protected]
                      165 x [email protected] x 2

                      BP
                      175 x 4
                      195 x [email protected]
                      205 x [email protected]
                      190 x 4 x 3

                      Rows
                      70lbs x 8
                      95lbs x 12; 11; 9; 8

                      Dips
                      BW x 15; 13; 10

                      Ab Wheel
                      13 x 3

                      Comment


                      • W8D6 - Thursday

                        BW: 185.3

                        AM Workout

                        Easy Run
                        4.15 Miles / 36:22 (8:36 avg)@4

                        PM Workout

                        Chins
                        BW x 8 x 4

                        Ammo Can Press
                        30lbs x 30 x 4

                        W8D7 - Friday

                        BW: 187.2

                        AM Workout

                        Long Run
                        13 Miles / 1:50:00 (8:35 avg) @7

                        End of Week 8 Stats

                        Avg BW: 186.2 (+1.6lbs)
                        Waist: ??
                        Avg Cals: 2000 (2 days of not tracking)
                        Total Miles: 25.5 (+2 miles from last week)

                        Notes
                        - Legs feeling tired
                        - Weight above average; think I am holding onto some weight from eating out last week
                        - If weight does not move will have to lower cals again

                        Comment


                        • W9D1 - Saturday

                          BW: 186.2

                          AM Workout

                          HBS
                          215 x [email protected]
                          230 x [email protected]
                          240 x [email protected]
                          135 x 8

                          Press
                          125 x [email protected]
                          135 x [email protected]
                          145 x [email protected]

                          SLDL
                          225 x 8
                          245 x 8
                          265 x [email protected]

                          Pull Ups
                          BW x 12; 9; 9; 8; 7

                          Deficit Push Ups
                          BW x 14; 11; 10; 10

                          Sitting DB Curls
                          30s x 9; 8
                          20s x 10; 10

                          Comment


                          • W9D2 - Sunday

                            BW: 187.2

                            AM Workout

                            Dead
                            315 x [email protected]
                            335 x [email protected]
                            355 x [email protected]

                            IBP
                            135 x [email protected]
                            145 x [email protected]
                            155 x [email protected]

                            DB Standing Ammo Can Press
                            25s x 20; 20

                            Bulgarian SS
                            BW x 10
                            32lbs x 10 x 2

                            Leg Raises
                            12; 10; 10

                            BB Curls
                            75lbs x 14; 12; 10
                            65lbs x 12

                            Turkish Get Ups
                            15lbs x 3 (each side)

                            Comment


                            • W9D3 - Monday

                              BW: 186.2

                              AM Workout

                              Easy Run
                              4.1 Miles / 36:35 (9:00 avg) @5

                              Notes
                              - Left hip has been achy
                              - Felt slow today, very humid this morning

                              PM Workout

                              Chins
                              BW x 10; 9; 8; 10

                              Leg Raises
                              8 x 4
                              Last edited by AnonND; 09-13-2022, 12:27 PM.

                              Comment


                              • W9D4 - Tuesday

                                BW: 186.2
                                Waist: 33.25

                                AM Workout

                                3 Mile Threshold Run
                                2 Miles Warm Up / 8:46; 8:22
                                1st Mile / 7:49
                                2nd Mile / 7:32
                                3rd Mile / 7:19
                                1.25 Mile Cool Down / 8:11

                                Notes
                                - No rest in between miles; all the way through from warm up to cool down

                                Comment

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