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  • AnonND
    Senior Member
    • Nov 2017
    • 1575

    W1D7 - PB I

    BW: 176
    Avg BW: 176.8
    Waist: 32.5
    Total miles: 9 miles

    Comment

    • AnonND
      Senior Member
      • Nov 2017
      • 1575

      W2D1 - Saturday

      AM Workout


      HBS
      195 x 6@6 - belt
      205 x 6@7
      215 x [email protected], 8 (+10lbs)

      Press
      95 x 6@7
      105 x 6@7- belt
      115 x 6@8, 8.5 (+ 1 set)

      NHC - 3-0-0
      BW x 5 x 3

      Curls
      65lbs x 13, 12, 14 (+ 3 reps)

      Tris
      44 x 13 x 3 (+3 reps)

      Single calf raise
      BW x 10 x 3

      PM Workout

      5 Mile Run
      ~45:00@6
      Last edited by AnonND; 06-15-2020, 09:43 AM.

      Comment

      • AnonND
        Senior Member
        • Nov 2017
        • 1575

        W2D2 - Sunday

        BW: 178

        Bench
        155 x 6@6
        175 x 6@7
        185 x 6@8; 8.5, 9

        Lunges
        BW x 10
        50 x 10@6
        80 x 10@8 x 3

        BB Row - Myo reps
        115 x 8
        125 x 15; 5 x 5

        Dumbbell Curls
        35s x 12
        25s x 12, 13

        Tris
        44 x 13, 13, 10

        Comment

        • AnonND
          Senior Member
          • Nov 2017
          • 1575

          W2D3 - Monday

          3 Mile Run
          ~25:00@6

          Pull Ups - AMRAP 7 minutes
          BW x 45 reps

          Comment

          • AnonND
            Senior Member
            • Nov 2017
            • 1575

            W2D4 - Tuesday

            Run
            3 miles / 25:20@6

            Chins
            BW x ~40-45 reps

            Abs
            3 sets

            Comment

            • AnonND
              Senior Member
              • Nov 2017
              • 1575

              W2D5 - Wednesday

              BW: 178.2
              Waist: 32.7 (+0.2)

              Deadlift
              305 x 6@7
              315 x [email protected], 8

              Paused Bench
              155 x 7.5
              165 x 6@8
              155 x [email protected]; 8


              Incline Dumbell Bench
              55s x 13@9 (+2)
              45s x12@8, 9 (+1)

              Comment

              • AnonND
                Senior Member
                • Nov 2017
                • 1575

                W2D6 - Thursday

                Off

                W2D7 - Friday

                BW: 178

                Run
                2.5 miles@7 / did not time

                Pull Ups
                BW x 8 x 3
                BW x 7 x 3

                Abs
                6 sets


                Total Miles Ran: 13.5
                BW Avg: 178
                Waist: 32.7
                Last edited by AnonND; 06-20-2020, 05:25 PM.

                Comment

                • AnonND
                  Senior Member
                  • Nov 2017
                  • 1575

                  W3D1 - Saturday


                  AM Workout

                  Squat
                  175 x 6
                  205 x 6@7 - Belt
                  220 x 6@8 x 3 (+5lbs + 1 set)

                  Press
                  105 x 6@7 - belt
                  110 x 6@8, 8, 8 (-5lbs)

                  NHC
                  BW x 5, 4, 4

                  Curls
                  65lbs x 13, 13, 12, 12

                  Tris
                  50lbs x 16, 12, 10, 10

                  PM Workout

                  Run
                  2 miles / 16:15@6 - Recovery run
                  Last edited by AnonND; 06-21-2020, 06:14 PM.

                  Comment

                  • AnonND
                    Senior Member
                    • Nov 2017
                    • 1575

                    W3D2 - Sunday

                    Run
                    1 mile Warm up
                    600m x 4 / 2:26-2:20 with 2:00 rest

                    Chins
                    BW x 50 reps

                    V Sit Ups
                    6 sets

                    Comment

                    • AnonND
                      Senior Member
                      • Nov 2017
                      • 1575

                      W3D3 - Monday

                      BW: 176
                      Waist: 32.6

                      Leg Press
                      200 x 10
                      290 x 10
                      340 x 10@7
                      390 x 10@8, 8, 8


                      Bench
                      165 x 6@6
                      175 x [email protected]
                      185 x 6@9 - Overshot
                      175 x 6@8, 8

                      BB Row - Myo Reps
                      135 x 12, 5, 5, 5, 4, 4

                      Curls
                      65lbs x 11, 11, 10, 12

                      Tris
                      50 x 15, 13, 10, 10

                      Single Leg Calves
                      BW x 10, 8, 7

                      Comment

                      • AnonND
                        Senior Member
                        • Nov 2017
                        • 1575

                        W3D4 - Tuesday

                        Run
                        ~5miles / ~40 minutes @6

                        W3D5 - Wednesday

                        Deadlift
                        275 x 6@6
                        305 x 6@7
                        320 x 6@8 x 3 (+5lbs)

                        Bench
                        155 x 8@7
                        160 x 8@8 x 3

                        Incline Dumbell Bench
                        65 x 9
                        50 x 11, 10

                        Weighted Chins
                        BW x 10
                        Bw + 25 x 6, 5, 6

                        Curls
                        55lbs x 15, 13, 11

                        Tris
                        44s x 16, 13, 13

                        Comment

                        • AnonND
                          Senior Member
                          • Nov 2017
                          • 1575

                          W4D1 - Monday

                          BW: 178.6 (+1.6lbs)
                          Waist: 32.8 (+.20)

                          AM Workout

                          HBS
                          210 x 6@7 (+5lbs)
                          225 x 6@8, 8, 8.5 (+5lbs)

                          Press
                          105 x 6@7
                          110 x [email protected], 8
                          105 x 6@7

                          RDL
                          135 x 10@7 x 3

                          Ez Bar Curls
                          85 x 12, 12, 10, 12

                          Tris
                          50 x 16, 12, 11

                          Calf Raises
                          75lbs x 12 x 2
                          50lbs x 12

                          PM Workout

                          Run
                          ~21 minutes @6
                          Last edited by AnonND; 06-30-2020, 12:20 AM.

                          Comment

                          • AnonND
                            Senior Member
                            • Nov 2017
                            • 1575

                            W4D2 - Tuesday

                            BW: 178.6
                            Waist: 33.0 inch (+0.25)

                            Sprint Workout
                            1 mile warm up
                            600m x 4 / 2:15; 2:14; 2:12; 2:11 - 2:30 rest

                            Comment

                            • AnonND
                              Senior Member
                              • Nov 2017
                              • 1575

                              W4D3 - Wednesday

                              BW: 178.6
                              Waist: 33.0 inch

                              Bench
                              155 x 6@6
                              170 x 6@7, 7
                              180 x 6@8, 8, 8

                              Leg Press
                              315 x 10@7
                              385 x [email protected], 8, 8

                              Barbell Row - Myo Reps
                              135 x 14; 5, 5, 5, 4, 4

                              Ex Bar Curl
                              85lbs x 13,13,12,12

                              Tris
                              50 x 17,13,11

                              Calf Raises
                              55lbs x 16, 15, 14

                              Comment

                              • AnonND
                                Senior Member
                                • Nov 2017
                                • 1575

                                W4D4 - Thursday

                                BW: 177.6
                                Waist: 33.0

                                Run
                                ~4.5 miles / 36:00@7

                                Chins
                                BW x 10, 10, 9, 8, 8, 7, 7, 7, 5, 5 (76 total reps)

                                V Sit Ups
                                8, 7, 7, 7, 5, 4,

                                Comment

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