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  • AnonND
    replied
    W8D4 - Tuesday

    BW: 182.4

    AM Workout

    Dead
    325 x [email protected]
    345 x [email protected] x 3

    DB BP
    65s x 8
    70s x [email protected]
    85s x [email protected]; 9; [email protected]

    Reverse Lunges
    BW x 10
    60lbs x 10 x 2

    DB curls
    35s x 15; 11
    30s x 12

    Superset with Push Ups
    BW x 20; 20; 18

    Leave a comment:


  • AnonND
    replied
    W8D3 - Monday

    BW: 184.9

    AM Workout

    Easy Run
    5.2 Miles / 45:00 *(8:38 avg) @4

    Leave a comment:


  • AnonND
    replied
    W8D2 - Sunday

    BW: 183.4

    AM Workout

    Track WO
    1600m Warm Up
    800m x 5 w/ 2:30 rest between sets

    Splits
    3:22; 3:19; 3:18; 3:17; 3:13

    Total Miles = 3.5

    BP
    215 x [email protected]
    225 x [email protected]
    205 x 2 x 4

    DB Row
    75s x 15; 13; 10; 8

    Planks
    2:15; 2:00; 2:00

    Db Standing Curls
    35s x 14; 12; 9

    Super set w/ Dips
    BW x 12; 12; 11

    Leave a comment:


  • AnonND
    replied
    W8D1 - Saturday

    BW: 181.4

    AM Workout

    HBS
    235 x [email protected]
    245 x [email protected] x 2

    IBP
    155 x [email protected]
    165 x [email protected]
    175 x [email protected] x 3

    Chins
    BW x 8; 10
    35lbs x 8; 8; 7

    Superset w/ Push Ups
    BW x 25; 20; 18

    Leg Curls Machine
    12; 12; 10

    Planks
    2:10: 2:00; 1:00

    DB SittingCurls
    30s x 14; 10; 8

    Leave a comment:


  • AnonND
    replied
    W7D4 - Tuesday

    PM Workout

    Run
    2.5 Miles @4

    Planks
    4 sets

    Chins
    BW x 10 x 4

    W7D5 - Wednesday

    AM Workout

    4 Miles @4

    Leave a comment:


  • AnonND
    replied
    W7D3 - Monday

    PM Workout

    Long Run
    7.8 Miles / 1:08:12 (8:44 avg)@4

    Leave a comment:


  • AnonND
    replied
    W7D2 - Sunday

    AM Workout

    Dead
    315 x 2
    335 x [email protected]
    355 x [email protected] x 2

    - Bar was bent, hard to hold. Had to use straps
    - Felt heavier today, not sure if bar or fatigue

    BP
    195 x 3
    215 x 1
    225 x [email protected]
    210 x 2 x 4

    DB Rows
    75s x 14; 13; 12

    Ab Wheel
    10; 10; 10

    Sitting DB Curls
    30s x 13; 10; 8; 9

    Dips
    BW x 12; 11; 11

    Calf Raises
    125 x 14; 12

    Leave a comment:


  • AnonND
    replied
    W7D1 - Saturday

    AM Workout

    HBS
    235 x [email protected]
    245 x [email protected]
    255 x [email protected] x 2

    IBP
    155 x [email protected]
    165 x [email protected]
    175 x [email protected] x 2

    Chins
    BW x 8
    35lbs x 7; 7; 6
    BW x 12

    Superset with Push Ups
    BW x 25; 20; 18; 15

    Back Exten
    BW x 12; 12; 12

    Planks
    2:10; 1:30; 1:10

    Preacher Curls
    75lbs x 12; 10

    Standing Ez Curls
    75lbs x 10; 8

    Leave a comment:


  • AnonND
    replied
    W6D7 - Friday

    BW: 182.7

    AM Workout

    Long Run
    8.10 Miles 1:10:16 (8:39 avg) @4


    End of Week 6 Stats

    Avg BW: 182.77 (-1.0lbs)
    Waist:
    Avg Cals: 1825 (complied 4 out 7 days)
    Total Miles: 19 Miles

    Leave a comment:


  • AnonND
    replied
    W6D5 - Wednesday

    Off

    W6D6 - Thursday


    BW: 180.5

    AM Workout

    Track WO
    800m Warm Up
    1600m / 2 min rest
    1200m / 2 min rest
    1600 / 2 min rest
    800m
    800m Cool Down

    Splits
    6:44
    4:44
    6:21
    3:18

    PM Workout

    Planks
    3:05; 1:30; 1:00; 1:30
    Last edited by AnonND; 05-06-2022, 12:22 PM.

    Leave a comment:


  • AnonND
    replied
    W6D4 - Tuesday

    BW: 182.7

    AM Workout

    Dead
    315 x 3
    335 x [email protected]
    355 x [email protected]
    365 x [email protected]

    DBBP
    65s x 8
    75s x [email protected]
    80s x [email protected] x 2

    Lunges
    50lbs x 12
    70lbs x [email protected] x 2

    DB Standing Curls
    35s x 15; 12
    25s x 12

    Dips
    BW x 15; 12; 12

    Calf Raises
    115 x 12; 10; 10

    Notes
    - Started to feel a strain in my lower left ab area a few days ago
    - Felt worse today after DL and Lunges
    - Slowing dissipating throughout the day after the gym

    PM Workout

    Easy Run
    3 Miles
    Last edited by AnonND; 05-05-2022, 11:43 AM.

    Leave a comment:


  • AnonND
    replied
    W6D3 - Monday

    BW: 185.2

    AM Workout


    Track WO
    0.5 Mile Warm Up
    1200 x 4 w/ 2:00 min rest
    0.5 Mile Cool Down

    Splits
    4:51; 4:44; 4:45; 4:50

    Leave a comment:


  • AnonND
    replied
    W6D2 - Sunday

    AM Workout

    SB Squat
    175lbs x [email protected]
    195lbs x [email protected]
    205lbs x [email protected]

    BP
    175 x 2
    205 x [email protected]
    215 x [email protected]
    225 x [email protected]

    DB Rows
    70sb x 15; 15; 3

    Planks
    1:30; 2:00; 1:30; 1:30

    Curls
    35s x 15; 12
    25s x 13; 14

    Push Ups
    BW x 25; 20; 20; 15

    Calf Raises
    115lbs x 11; 10; 10

    Leave a comment:


  • AnonND
    replied


    W6D1 - Saturday

    AM Workout

    HBS
    215 x 3
    235 x [email protected]
    245 x [email protected]
    255 x [email protected]

    IBP
    135 x 5
    155 x [email protected]
    175 x [email protected]
    185 x [email protected]

    Chins
    BW x 8
    25lbs x 10; 8; 8
    BW x 10

    Back Ext
    BW x 14; 10; 10

    Sitting Db Curls
    35s x 10; 8
    25s x 12

    Leg Exten
    110lbs x 12 x 2

    Leave a comment:


  • AnonND
    replied
    W5D7 - Friday

    BW: 183.7

    AM Workout

    Mid-Distance Run
    7.25 Miles / 1:02:00 (8:23 avg)@5

    Notes
    - Legs were tired today on the run


    End of Week 5 Stats

    Avg BW: 183.75 (+2.5lbs from 2 weeks ago low)
    Waist: 32.9 (+0.2 inches from 2 weeks ago low)
    Cals: 1825 (5 out of 7 days)
    Total Miles: 22.5

    Leave a comment:

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