W8D7 - Friday
BW: 182.4
Long Run
9 Miles / 1:15:00 (8:18 AVG) @5
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W8D5 - Wednesday
BW: 183.4
SBS
155 x 8
185 x [email protected]
205 x [email protected]
215 x [email protected]
205 x [email protected]
BP
205 x [email protected]
220 x [email protected]; [email protected]; [email protected] - May be a recent PR
205 x [email protected]; [email protected]
Chins
BW x 8
35 x [email protected]; [email protected]; [email protected]
Dips
BW x 17; 10; 8
DB Standing Curls
30s x 16; 12; 8; 8
Planks
3:10; 1:30; 1:15; 1:15Last edited by AnonND; 02-02-2023, 09:13 PM.
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W8D4 - Tuesday
BW: 184.2
Track WO
1600m Warm Up
1600m x 2 w/ 1 min rest
1600m Cool Down
Splits
6:39; 6:35
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W8D2 - Sunday
BW: 185.6
Dead
315 x 3
335 x [email protected]
355 x [email protected]
370 x [email protected]
345 x 3 x 3
DBBP
75s x [email protected]
80s x [email protected]
85s x [email protected]
80s x 5; 6
Machine Chest Press
180 x [email protected]; [email protected]
140 x [email protected]
Pull Ups
BW x 12; 8; 7
Back Flys
15s x 15; 14; 11
DB Sitting Curls
30s x 12; 8
20s x 10; 10
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W7D7 - Friday
184.4
Long Run
8.1 Miles / 1:06:46 (8:11 avg) @4
- Felt really good on this run
End of Week 7 Stats
Avg BW: 184.7
Waist: 33.4
Total Miles: 20.5
W8D1 - Saturday
BW: 183.4
HBS
225 x [email protected]
245 x [email protected]
260 x [email protected]
240 x 3 x 3
Press
130 x [email protected]; [email protected]; [email protected]
120 x [email protected]
Back Ext
BW x 6; 8; 8; 7
Leg Exten
120 x 14
110 x 12
100 x 13
90 x 14
Chins
BW x 8; 15; 9; 7
Preacher Curls
60 x 10; 7; 6 + 45 x 7
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W7D5 - Wednesday
BW: 185.6
Safety Squat
115 x 8
155 x 8
175 x [email protected]
195 x [email protected]
205 x [email protected]
BP
205 x 2
215 x [email protected]; [email protected]; [email protected]
200 x [email protected]; [email protected]
BB Rows
135 x 13
125 x 12; 12; 8
Dips
BW x 17; 10; 8
Ez Preacher Curls
65 x 13; 8
Ez Normal Curl
65 x 10; 11
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W7D4 - Tuesday
Planks
2:50; 1:45; 1:15; 1:15
Track WO
800m Warm Up
400m + 400m jog x 5
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W7D2 - Sunday
BW: 185.0
Dead
315 x 3
335 x [email protected]
355 x [email protected]
365 x [email protected]
345 x 3 x 2
DBBP
70s x 5
80s x [email protected]
85s x [email protected]
80s x [email protected]; [email protected]
Machine chest Press
140 x [email protected]; [email protected]
Pull Ups
BW x 12; 9; 7
Back Lat Fly
15s x 17; 15
BB Curls
75 x 10
65 x 11; 12
Tricep Pushdown
49 x 16; 44 x 12
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W7D1 - Saturday
BW: 184.4
HBS
215 x 3
235 x 3
245 x 3
255 x [email protected]
245 x 3 x 2
Press
95 x 6
115 x 3
125 x [email protected]; [email protected]; [email protected]
Back Exten
BW x [email protected]; [email protected]; [email protected]
Leg Exten
120 x 13
110 x 12
100 x 13
90 x 12
Chins
BW x 6; 15; 10; 7; 7
DB Sitting Curls
25s x 12; 12; 10; 9
Leg Raises
10; 10; 8
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W6D7 - Friday
BW: 185.9
Long Run
7.3 Miles / 1:01:28 (8:24) @4
- Run felt good
End of Week 6 Stats
Avg BW: 185.9
Waist: 33.5
Totals Miles: 19.5
Notes
- Training felt good this week, all the runs went well
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W6D6 - Thursday
BW: 184.4
Waist: 33.5
Easy Run
3.15 Miles / 26:06 (8:17 avg) @4
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