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  • AnonND
    replied
    W11D3 - Tuesday

    BW: 186.0

    AM Workout

    Easy Run
    6 Miles

    W11D4 - Wednesday

    PM Workout


    BP
    185 x [email protected]
    205 x [email protected]; [email protected]
    195 x 4 x 2

    Leg Press
    315 x 10 x 2

    Rows
    11; 13; 15; 12

    Dips
    BW x 15; 12; 9

    Ez Bar Curls
    75lbs x 15; 12; 11

    DB Ammo Can Press
    20s x 15; 12; 12

    W11D5 - Thursday

    AM Workout

    Easy Run
    4 Miles / 32:28 (8:07 avg) @4

    Leave a comment:


  • AnonND
    replied
    W11D2 - Monday

    BW: 189.0

    AM Workout

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

    IBP
    135 x 6
    145 x [email protected]
    155 x [email protected] x 2

    Leg Raises
    13; 11; 10

    DB Ammo Can Press
    20s x 30; 25; 20

    BSS
    BW x 10
    35lbs x 10 x 3

    BB Curls
    65lbs x 15; 12; 10; 10

    Leave a comment:


  • AnonND
    replied
    W10D2 - Sunday

    Easy Run
    6.2 Miles / 51:40

    W10D3 - Monday

    Easy Run
    3.0 Miles / 24:50

    W10D4 - Tuesday

    Easy Run
    3.2 Miles / 26:17

    W10D5 - Wednesday

    OFF

    W10D6 - Thursday

    OFF

    W10D7 - Friday

    Easy Run
    3.32 Miles / 26:20

    Pull Ups + Push Ups
    4 sets

    W10D8 - Saturday

    AM Workout

    Long Run
    12 Miles / 1:42:25 (8:32 avg)@6

    W11D1 - Sunday

    AM Workout

    HBS
    135 x 5 x 2
    185 x [email protected]
    205 x [email protected]
    215 x [email protected]
    225 x [email protected]

    Press
    115 x 4
    125 x [email protected]
    135 x [email protected] x 3

    SLDL
    235 x [email protected] x 2

    Chins
    BW x 15; 12; 8; 8; 7

    Push Ups
    BW x 17; 11; 8; 8

    DB Sitting Curls
    20s x 15; 12; 9; 8

    Leave a comment:


  • AnonND
    replied
    W10D1 - Saturday

    AM Workout

    HBS
    185 x 5
    205 x [email protected]
    225 x [email protected] x 3

    Press
    125 x [email protected]
    140 x [email protected] x 3

    SLDL
    225 x 8
    245 x 8
    265 x 8 x 2

    Chins
    BW x 12; 12; 9; 8; 7

    Deficit Push Ups
    BW x 17; 12; 10; 9

    Preacher Curls
    85lbs x 8
    65lbs x 9

    Standing DB Curls
    30s x 9 x 2

    Leave a comment:


  • AnonND
    replied
    W9D7 - Friday

    BW: 182.4

    AM Workout

    Long Run
    15 Miles / 2:08:00 (8:31 avg)@7

    Notes
    - Great weather / made it a lot easier
    - Legs start getting tired around mile 9
    - Used a gel "Gu" around mile 11; that seemed to help
    - Will probably need to bring a hydration source if going on longer runs or if hotter weather


    End of Week 9 Stats

    Avg BW: 184.6 (-1.6lbs)
    Waist: 33.25
    Cals: 1900
    Total Miles: 29 (+3.5 from last week)

    Notes
    - Left hip is starting to bother me more, need to watch weight and volume for lifting
    - Diet is going well, but about to travel a lot for the next two weeks
    - Goal is to hold onto 184 avg until travel is done

    Leave a comment:


  • AnonND
    replied
    W9D6 - Thursday

    BW: 184.2

    AM Workout

    Easy Run
    4.2 Miles / 35:36 (8:27 avg) @4

    Leave a comment:


  • AnonND
    replied
    W9D5 - Wednesday

    BW: 184.2

    AM Workout

    Front Squat
    135 x 5
    155 x [email protected]
    165 x [email protected]
    175 x [email protected]

    BP
    205 x [email protected]
    215 x [email protected]
    195 x 2; 3

    Cable Row
    140 x 16; 13; 12

    Dips
    BW x 17; 12; 10

    V Sit Ups
    13; 9; 7

    DB Ammo Can Press
    40lbs x 30; 25; 20

    BB Curls
    75lbs x 13; 11; 9

    Leave a comment:


  • AnonND
    replied
    W9D4 - Tuesday

    BW: 186.2
    Waist: 33.25

    AM Workout

    3 Mile Threshold Run
    2 Miles Warm Up / 8:46; 8:22
    1st Mile / 7:49
    2nd Mile / 7:32
    3rd Mile / 7:19
    1.25 Mile Cool Down / 8:11

    Notes
    - No rest in between miles; all the way through from warm up to cool down

    Leave a comment:


  • AnonND
    replied
    W9D3 - Monday

    BW: 186.2

    AM Workout

    Easy Run
    4.1 Miles / 36:35 (9:00 avg) @5

    Notes
    - Left hip has been achy
    - Felt slow today, very humid this morning

    PM Workout

    Chins
    BW x 10; 9; 8; 10

    Leg Raises
    8 x 4
    Last edited by AnonND; 09-13-2022, 11:27 AM.

    Leave a comment:


  • AnonND
    replied
    W9D2 - Sunday

    BW: 187.2

    AM Workout

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

    IBP
    135 x [email protected]
    145 x [email protected]
    155 x [email protected]

    DB Standing Ammo Can Press
    25s x 20; 20

    Bulgarian SS
    BW x 10
    32lbs x 10 x 2

    Leg Raises
    12; 10; 10

    BB Curls
    75lbs x 14; 12; 10
    65lbs x 12

    Turkish Get Ups
    15lbs x 3 (each side)

    Leave a comment:


  • AnonND
    replied
    W9D1 - Saturday

    BW: 186.2

    AM Workout

    HBS
    215 x [email protected]
    230 x [email protected]
    240 x [email protected]
    135 x 8

    Press
    125 x [email protected]
    135 x [email protected]
    145 x [email protected]

    SLDL
    225 x 8
    245 x 8
    265 x [email protected]

    Pull Ups
    BW x 12; 9; 9; 8; 7

    Deficit Push Ups
    BW x 14; 11; 10; 10

    Sitting DB Curls
    30s x 9; 8
    20s x 10; 10

    Leave a comment:


  • AnonND
    replied
    W8D6 - Thursday

    BW: 185.3

    AM Workout

    Easy Run
    4.15 Miles / 36:22 (8:36 avg)@4

    PM Workout

    Chins
    BW x 8 x 4

    Ammo Can Press
    30lbs x 30 x 4

    W8D7 - Friday

    BW: 187.2

    AM Workout

    Long Run
    13 Miles / 1:50:00 (8:35 avg) @7

    End of Week 8 Stats

    Avg BW: 186.2 (+1.6lbs)
    Waist: ??
    Avg Cals: 2000 (2 days of not tracking)
    Total Miles: 25.5 (+2 miles from last week)

    Notes
    - Legs feeling tired
    - Weight above average; think I am holding onto some weight from eating out last week
    - If weight does not move will have to lower cals again

    Leave a comment:


  • AnonND
    replied


    W8D5 - Wednesday

    BW: 186.2

    AM Workout

    HBS Paused
    135 x 8
    155 x [email protected]
    165 x [email protected] x 2

    BP
    175 x 4
    195 x [email protected]
    205 x [email protected]
    190 x 4 x 3

    Rows
    70lbs x 8
    95lbs x 12; 11; 9; 8

    Dips
    BW x 15; 13; 10

    Ab Wheel
    13 x 3

    Leave a comment:


  • AnonND
    replied
    W8D4 - Tuesday

    BW: 186.2

    AM Workout

    Track WO
    800m Warm Up
    3200m
    2400m
    1600m

    Pull Ups + Ammo Can Press + V Sit Ups Circuit
    BW x 10; 9; 7
    35lbs x 30; 25; 25
    BW x 10; 8; 7

    Leave a comment:


  • AnonND
    replied
    W8D3 - Monday

    BW: 187.5

    AM Workout

    Dead
    315 x [email protected]
    345 x [email protected]; @7; 7.5; 7.5

    DIBP
    65s x [email protected] x 2
    70s x [email protected]; @8; [email protected]

    Leg Up BP
    150 x 9
    135 x 12

    BB Lunges + Squats
    Bar x 12 + 6
    85lbs x 12 + 6 x 2

    Leg Raises
    BW x 12; 10; 9

    Sitting DB Curls
    30s x 12; 12; 10

    Leave a comment:

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