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  • W2D3 - Monday

    BW: 186.2

    AM Workout

    Dead
    315 x 5@6
    325 x 5@7
    335 x [email protected]

    BP - Paused
    135 x 8
    145 x 8@6
    155 x 8@7
    165 x [email protected]

    Machine Shoulder Press
    80 x 11;
    90 x 8@9
    70 x 12; 11

    Lat Pull Downs
    110 x 16; 13

    Shrugs
    135 x 12; 12

    Curls
    75 x 12; 10
    65 x 11

    French Press
    44 x 18; 12

    Comment




    • W1D4 - Tuesday

      BW: 185.5

      AM Workout

      Ammo Can Press
      30 x 100; 60; 50

      Chins
      BW x 13; 10; 8; 8; 7

      PM Workout

      Track WO
      900m Warm Up
      900m w/ 3:00 min rest x 3

      W1D5 - Wednesday

      BW: 185.5

      AM Workout

      BP
      175 x 5
      195 x 5@7
      205 x 5@8

      Lunges
      45 x 10; 12
      65 x 12
      75 x 12

      Row
      70 x 12
      90 x 12
      100 x 10
      80 x 12

      Paused Deficit Push Ups
      BW x 16; 12

      Db Sitting Curls
      30s x 12; 9

      BB Curls
      65 x 9; 10

      Comment


      • W1D6 - Thursday

        BW: 184.9

        Easy Run
        2 Miles @4

        W1D7 - Friday

        BW: 184.9

        Circuit WO

        End of Week 1 Stats

        BW Age: 185.4 (no change)
        Waist: 33.6 (-0.4)
        Cals: 2150 avg
        Miles Ran: 7 miles

        Comment


        • W2D1 - Saturday

          BW: 183.5

          AM Workout

          Easy Run
          4.2 Miles @4

          W2D2 - Sunday

          AM Workout

          HBS
          205 x 5@6
          225 x 5@7
          240 x [email protected]
          225 x 5 x 2

          Press
          95 x 8@6
          105 x 8@7
          115 x 7@8 x 3

          GM
          65 x 10@6
          95 x 10@8 x 2

          Leg Exten
          110 x 15; 12
          100 x 12

          BB Curls
          70 x 15; 13; 11

          Tricep Pushdown
          44 x 16; 12; 9

          Leg Raises
          10; 8; 8

          Comment


          • W2D3 - Monday

            BW: 184.9

            AM Workout

            Dead
            315 x 5@6
            325 x 5@7
            335 x [email protected]
            315 x 5 x 2

            Paused BP
            135 x 8@6
            145 x 8@6
            155 x 8@7
            165 x 8@8 x 2

            Machine Press
            80 x 10@9
            60 x 11; 10

            Chins
            BW x 7; 12; 8; 8

            Shrugs
            135 x 14; 14

            Sitting Db Curls
            20s x 15; 12; 10

            Comment


            • W2D4 - Tuesday

              BW: 182.3

              AM Workout

              Easy Run
              4.2 Miles / 36:13 (8:36 avg)@5

              Planks
              1:45; 1:10; 1:08

              Comment


              • W2D5 - Wednesday

                BW: 182.3

                AM Workout

                BP
                175 x 5
                195 x 3
                205 x [email protected]
                195 x 5 x 3

                Lunges
                Bar x 15 x 2
                65 x 15
                75 x 15
                65 x 15

                Chins
                BW x 8
                25lbs x 9; 8

                Deficit Push Ups - No Pause
                BW x 17; 12; 11

                BB Curls
                75 x 14; 10

                Sitting DB Curls
                25s x 8; 9

                Comment


                • W3D1 - Thursday

                  BW: 183.0

                  AM Workout

                  HBS
                  215 x 5@6
                  230 x 5@7
                  245 x 5@8
                  225 x 5@7 x 2

                  Press
                  110 x 9@8; 8@8; [email protected]

                  GM
                  75 x 10@6
                  95 x 10@7 x 2

                  Leg Exten
                  115 x 15; 11
                  100 x 13

                  Ez Pracher Curls
                  75 x 11; 9

                  Ez Curls
                  2 sets

                  W3D2 - Friday

                  Easy Run
                  3 Miles

                  Comment


                  • W3D3 - Saturday

                    Easy Run
                    3.2 Miles

                    Neutral Grip Pull Ups
                    BW x 10; 10; 9; 8

                    Super set w/ Leg Raises
                    10; 10; 8; 8

                    W3D4 - Sunday

                    Planks
                    2:10; 1:15; 1:15; 1:10

                    Burpees
                    10 x 5

                    Leg Raises
                    3 sets

                    W3D5 - Monday

                    AM Workout

                    Paused RDL
                    225 x 5
                    245 x 5@6
                    265 x 5@7
                    275 x 5@8

                    Paused BP
                    155 x 5
                    170 x 8@7; 8@8; 8@8

                    Seated Smith Machine Press
                    85 x 10
                    65 x 12; 13

                    Neutral Grip Pull Ups
                    BW x 6; 12; 8; 8

                    BB Curls
                    75lbs x 12; 9

                    Comment


                    • W3D5 - Wednesday

                      BW: 187.0

                      AM Workout

                      BP
                      175 x 5
                      195 x 3
                      210 x [email protected] - On verge of recent PR
                      195 x 5 x 4

                      Lunges
                      45 x 15
                      65 x 15
                      75 x 14@8
                      85 x 14@9
                      65 x 15

                      Chins
                      BW x 6
                      25 x 9; 7; 7

                      Deficit Push Ups
                      BW x 18; 13; 9

                      DB Sitting Curls
                      30s x 11; 8

                      Standing DB Curls
                      30s x 9; 8

                      Comment


                      • W3D6 - Thursday

                        BW: 185.5

                        AM Workout

                        Easy Run
                        3.2 Miles / 28:04 (8:49 avg)@5

                        Notes
                        - Legs felt heavy

                        PM Workout

                        Planks
                        2:20; 1:30; 1:30

                        Ab Wheel
                        15 x 2

                        Pull Ups
                        BW x 9; 8; 7
                        Last edited by AnonND; 12-29-2022, 09:26 PM.

                        Comment


                        • W4D1 - Friday

                          BW: 187.5

                          AM Workout

                          HBS
                          215 x 5@6
                          230 x 5@7
                          245 x 5@8
                          230 x 5 x 3

                          Press
                          115 x 8@8; 7@8
                          110 x [email protected]

                          GM
                          100 x 10@7 x 2

                          Leg Exten
                          120 x 15; 12; 11

                          Preacher Ez Bar Curl
                          65 x 11; 9

                          Standing Ez Bar Curl - Myo Reps
                          65 x 12; 5; 5; 4; 5; 4

                          Comment


                          • W4D2 - Saturday

                            BW: 187.0

                            AM Workout

                            Easy Run
                            4.2 Miles @4

                            Pull Ups
                            BW x 11; 9; 8

                            W4D3 - Sunday

                            PM Workout

                            Track WO
                            900m Warm Up
                            1200m w/ 3:00 rest x 2
                            900m w/ 2:00 rest x 2

                            Splits
                            3:56; 3:50
                            3:14; 3:16

                            Comment


                            • W4D4 - Monday

                              AM Workout

                              Dead
                              275 x 5
                              305 x 5@6
                              325 x 3
                              335 x [email protected]
                              305 x 5 x 3

                              Paused BP
                              155 x 5
                              175 x 8@8; [email protected]; [email protected]

                              DB Press
                              50s x 10@8
                              40s x 11; 10
                              35s x 11

                              Chins
                              BW x 6; 13; 8; 9

                              Shrugs
                              165 x 13; 10

                              Ez Bar Curls
                              85 x 8
                              65 x 10; 8; 9

                              Calf Raises
                              105 x 10 x 2

                              Comment


                              • W4D4 - Tuesday

                                BW: 186.4

                                Easy Run
                                3.1 Miles / 26:13 (8:28 avg)@4

                                Planks
                                2:25; 1:05; 1:15

                                Comment

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