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
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W8D3 - Monday
BW: 184.9
AM Workout
Easy Run
5.2 Miles / 45:00 *(8:38 avg) @4
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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
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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
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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
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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
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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
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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
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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; 1:30Last edited by AnonND; 05-06-2022, 12:22 PM.
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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 MilesLast edited by AnonND; 05-05-2022, 11:43 AM.
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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
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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
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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
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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
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