Seriously though,gymnasts have thick triceps. Very strong with there bodyweight too/aesthetic.
They do make me hard. They make my arms hard coz I’m busy flexing, trying to get my guns as big as theirs!
2 Likes
This morning, nearly 136 … Looking even leaner than the last photo, but still not crazy shredded yet. Got some “artery” or something appearing under my right arm.
Also at the time of this post, ~137 lb. at 2:30 PM. Nuts. Bout to eat a huge spinach salad tho with orange chicken.
Went to the Flanigan’s Rockin Rib Run 10k today, but just to spectate & absorb some eliteness.
Got some really cool shots & witnessed a world record … Kevin Castille got a 10km road world record in the 45-49 age group, hit 29:51 (4:49 pace). Guy who won it hit 29:21 (4:44 pace)
Castille almost didn’t make it… He was completely destroyed. Legs were collapsing. Here he is afterwards:
https://www.instagram.com/p/BbrWfznhFaH/?taken-by=andrewdarqui
Here’s a few more clips.
When I first got there… I actually love this shot:
https://www.instagram.com/p/BbrPwOehk71/?taken-by=andrewdarqui
The initial pack @ ~0.5 mi:
https://www.instagram.com/p/Bbryd6ohSWS/?taken-by=andrewdarqui
The pack dwindled down to 4 @ ~2.5 mi:
https://www.instagram.com/p/BbrwcSoBwpA/?taken-by=andrewdarqui
The pack dwindled down to 2 @ ~5 mi:
https://www.instagram.com/p/BbrxD5Hh39R/?taken-by=andrewdarqui
And finally, Tommy Curtin winning it out in the end, on his way to a 29:21 (4:44 pace):
https://www.instagram.com/p/BbratEHh0lR/?taken-by=andrewdarqui
Check these times for the top 5 male/female athletes … This is a FAST race for South Florida:
https://www.instagram.com/p/BbrZl0HBUHz/?taken-by=andrewdarqui
peace!!
Yea gymnast bodies are impressive too 
Thanks alot man!
Got 2 more 5k’s in the near future, but these are way faster than the race I just did. 15:XX-16:XX for the #1 guy, and #2/#3 aren’t usually too far off. So my goal in these upcoming 5k’s on the 23rd & 25th are simply to dig deep and hang for 2 miles. Hanging for 2 miles would be quite an accomplishment AND would result in an enormous 2 mile PR. Then in mile 3 I just try and survive.
Feeling VERY strong right now. Just did:
- 3-sec paused dead hang neutral grip pullups: BW x 10
- full dips: BW x 12
- standing single leg raises: x 45 (before I felt tired PR)
- standing single leg abductions: x 45 (before I felt tired PR)
- standing single leg RDL’s: x 20
Today has been a bad “nutrition day”, not by what i’ve eaten, but what I haven’t eaten (haven’t eaten my big salad+chicken meal that was scheduled for 1 PM, now 3 PM). So very happy to feel so “strong” in those exercises and PR those single leg exercises.
Really need to start focusing on finally hanging with some collegiate dudes for 2 miles. These two races will be that test. Guys who win these 2 races are usually current or former collegiate (D1 etc). For perspective, last year I was able to hang with them for 1 mile and I was not as fast or as good of shape i’m in now. So it’s time to step that up to 2 miles, a bit of a gut check coming up.
peace!!
3 Likes
That was some good work on the race. Well done.
1 Like
Thanks alot man!
Real quick post. I feel pretty good. Racing in a very fast 5k tomorrow morning, a turkey trot - those are usually very fast if you have one nearby. Winning times are usually in the 15-16 minute range around here. Anyway, my strategy is just the hardest two miles of my life. That’s it. Also, i’m 99.9% certain i’m going to try and stay in front. So if anyone tries to come up along side or pass, i’m going to surge. I mean we’ll see how long that lasts but, I enjoyed doing it last race and I think I could have done it for longer.
That’s basically the Marshawn Lynch approach to distance running. Run through a motherfucker face. I just need to keep doing that & improving it, over, and over, and over, and over and over and over and over, and over, and over again.
pc!
2 Likes
Just to clog your shit up here, I ran a 5K once in training to run a 10K, the Jingle Bell Trot in DC, which was awesome.
My buddy finished in like 16 minutes or so. It was an out and back and I hooked up with this dude who was running the pace I wanted to hit. He saw a woman he knew returning, so she was way ahead of me, had made it to the turn around and was headed back.
He told me, “That’s Fay. She’s 72.”
I think I finished in 31. Woohoo.
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haha!! That happened to me in a 5k I did for school once (grade for a college Ex Phys class), 70+ year old guy came flying by me early on, turns out he finished with like a 20:0X. It’s a bit eye opening.
It’s also awesome to think that this is the kind of sport/activity that you can do into such an old age, and still be competitive with it if you remain healthy.
There’s 70+ year old guys running sub 3 hour marathons and such. It’s incredible. The longevity of the sport is definitely appealing. I never saw such longevity with dunking or boxing, for example. It’s refreshing to know that if I could be “whooping” on young folks, into my older age, if all things go well.
There’s some local guy around here who is a top grand master runner, 59 years old dropping 16:XX 5k’s. Dude is in incredible shape. That’s some serious motivation & inspiration right there.
FWIW, there seems to be some solid longevity in Powerlifting and “Physique” too. But i’ve seen some incredible physiques on “older dudes”, and there’s tons of old dudes out there crushing it in PL, age group or not. Just inspirational & motivational to see people hit those years and perform so impressively.
peace man!
2 Likes
Quick recap of yesterday’s race. Body felt amazing, lots of power, loose, strong etc… Stomach however, was wrecked. During my warmups I started feeling it in the area where I get issues, and I knew at that point I was in for some trouble. Cramping in warmups is never a good sign HEH. Anyway, tried to do my strategy. Unfortunately I couldn’t finish even the first mile strong, had to start shutting it down like 0.8 miles in. First mile was 5:28, should have been 5:0X-5:1X. Next two miles were shutdown pace 6:2X-6:3X. Still finished with a 19:17 lmao, but nowhere near the top 3 etc. Top 3 guys all ran 16:2X-16:4X.
The craziest thing about my stomach though, was how it responded the rest of the day. It didn’t get better, it got much worse. A completely “dead” feeling for the rest of the day and some insane bloating. Among the worst its ever been. I felt many times like I was going to “throw up” and just had this feeling of “i’m going to have a heart attack”. Feels alot better today, but still feel “meh”, still feel like i’m going to throw up a bit.
Have another 5k race tomorrow with basically the same strategy. Though, i’m going to try a different nutritional strategy. Going to eat very light today and just drink coffee tomorrow morning. That’s it. Want my stomach to feel flat and semi-hungry, giving me a bit more aggression via the hunger and “flat” in the hopes that there’s no bloating going on. I don’t feel too strong today at all, so tomorrow might really suck. But I imagine when I get to the race i’ll kind of be annoyed & fired up as if I just had a “bad dunk session” a few days earlier. Sometimes the next session can get pretty good, due to the extra aggression.
Someone took a few clips, here’s basically a quarter mile into the race. I did my surge strategy until my stomach started causing me to shut it down, so at least happy with that. Constantly surging to stay out in front is kind of interesting, it’s extremely aggressive AND feels like a counter punching style. Also, no reason to “overtake the banana guy” (LMFAO) because everyone could tell he wasn’t serious. It was funny though, cracked me up a bit. hah.
https://www.instagram.com/p/Bb2ba1JhQQ1/?taken-by=andrewdarqui
https://www.instagram.com/p/Bb2aeJzBBX7/?taken-by=andrewdarqui
peace!!
edit: Also, I think I may run “shirtless”, lmao. I’ve never done a race without a jersey/shirt, but I do love running without a shirt (though I don’t do it often). Not sure why this is a thing worth mentioning, but doing so regardless. So I may just use regular shorts and no shirt. 8|
3 Likes
Just a quick example of something I mentioned in @planetcybertron’s journal.
This is a quick before/after photo of the same 5k race, 2015 (~160 lb) vs 2016 (~148 lb):
https://www.instagram.com/p/BOacsOnA4V1/?taken-by=andrewdarqui
To me personally, I think I look “fat” in both photos, especially the one on the left. The one on the left, is after going from very lean ~145 lb during dunking, to completely detraining for several years, hitting 207 lb, then coming back down to ~160. The one on the right is after going down from ~160 to ~148.
Point being, even though I made those body composition improvements, it didn’t seem too impressive to me (often times thinking that I didn’t really look much different), especially in regards to an “elite runner physique”, ie: I just look like a normal runner guy in the photo on the right.
However, now at sub 140, I really “look and feel” like an actual dedicated runner, someone who “competes”. Now the times just need to follow as I put everything together. But I don’t look in the mirror anymore and think that my build looks inefficient etc - too much fat. I still have fat on stubborn areas like @planetcybertron even mentioned, but that’ll come off very slowly over time until i’m just a spiderweb as flipcollar mentioned in another post.
Also, here’s the one from 2017 @ 137 lb. I think I look way different now, especially in the arms/neck etc. but obviously different angles & lighting etc. I have a closer photo but it’s worse, kind blurry and it looks like my dick is sticking out - sun/shade on my compressions looks insane. I guess it’s kinda cool because it makes me look like i’m packing heat.
EDIT: made a timeline of it, but did it quick, couldn’t get everything to size properly, hence the 6 photos lmao.
This next race i’m doing tomorrow takes solid photos, and i’m probably going to stick to the shirtless idea. So I should get some nice “physique shots” from someone else, lmao.
peace!!
4 Likes
Awesome log man, really enjoying it and learning a lot.
I know easier said then done, but you need to forget the image issues. You not only look like a seasoned runner, you are a seasoned runner. You’re competing well and seem to be really enjoying yourself. Win!
I never realized how fast I was until I hit the track. 10 years of squatting heavy built the strength I needed. Literally everyone I’ve raced in 100, 200 and 400 I’ve smoked. Now that I’m focusing and tracking my times (up to 2 mile), the gains have come quick. Really enjoying the ride.
Following!
4 Likes
Yo man! Thanks alot!
And ya I agree with you on the “image issues”, especially related to running. I’m mostly approaching that from the perspective of trying to get crazy lean, though I seem to have mixed it a bit with “looking like a runner”, where these body fat & body weight levels seem to be more prevalent at the most elite level. Most runners aren’t “Mo Farah Lean”. But when it comes to say, the Olympics for example, there’s definitely a different level. So when I mention “looking like a runner”, i’m kind of approaching it from that angle. Trying to just shed any “inefficiency” when it comes to my physical architecture, than sharpen it via training.
That’s pretty sick on your speed gains, brought up those lagging muscle groups & improved your ability to recruit those MU’s, then you are able to realize it on the track. Feeling & being “fast” is pretty awesome. I felt like a monster when I hit ~18.6 mph one time lmfao!! Felt like Bolt. Actually tweaked my hamstring doing that too, just wanted to see how fast I could go while putting forth 100% max effort. Was trying to work my way into the 20+mph club hah. I don’t try and get anywhere near those speeds anymore, middle distance life & it feels safer for me not to push those speeds.
You race friends/random people/in a group, at the track, or you actually do some meets? I want to do meets eventually, 1500m for sure! Meets seem really fun, especially because you get to spike up on the track. Fast.
That’s great that you are enjoying it! There’s so much to improve in the sprint/run life, it’s pretty dope. Like you can improve your two mile & PR it, sacrifice some speed in your 1 mile, deload a bit and focus more on mile, then PR mile, then go back to 2 mile and PR that again with a stronger 1 mile base etc. Lots of give & take PR’s available among the various distances/segments of a distance, much of which end up feeding each other, just need some specific tweaking/care to realize that sometimes.
Btw curious, why are you focusing on your 2 mile capability right now? <= 400 is that sprint life, 2 mile is definitely that middle distance life (>= 800m). So just curious why you bumped it up?
peace man!!
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That 400 was just some friends/coworkers. We all got to talking smack on who would win the 400, then decided to take it to the track. No, I don’t do meets. I’m just a beginner runner with no real aspirations at this time to take my running further than a 14:00 2 mile, 6:00 mile and :59 400M. Those are goals (alongside strength training goals) that I want to do anytime without it being a max by the end of 2018. I’m very close on the running goals, but have some ways to go on the weightlifting goals.
Honestly there’s no real method in my run training whether I run one of my goal events or practice legs. Ive been getting away without major structure so far, so figured I’d try to just enjoy the flexibility as long as I could. I do time and track everything to make sure I’m improving though. My lifting is so structured I’m not sure I could handle having to do that with my running lol.
Speaking of training, how do you set your run training up? Similar to lifting where you have blocks dedicated to a particular discipline?
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Did they think they could beat you because “you’re a lifter dude”? hah. Also I see you already knocked off the 2 mile goal. Sub 60 is really good, most people don’t realize how hard a 59s is. I’ve never gone sub 60, I think my PR since getting back into running & having watch data etc, is 61s, hah. I know of a 13:5X 5k’r (online, El Coyote Loco) who claims he’s never gone sub 60 either - he definitely needs more speed work though. You’ve probably got some really good 200m/400m gains in the future. These 1 & 2 mile goals are definitely going to help with the 400m, just a bit of aerobic base building that you can rely on when you get focused on 400m again. Base building sucks for an explosive dude. Less explosive people love base building. I’m kind of in the middle.
Also as far as running/sprinting goes, just imagine you are basically becoming Henry Aikines:
100m guy, but surely could drop an insane 200m and 400m at a pretty massive build. He is enormous and he can move some serious weight. Dude is beastly. IMHO, he sacrifices a bit of performance to maintain (or build upon) his physique - because he also probably makes more money by being so fast AND so huge, markets himself well.
Your goals as you listed them, align with someone who is more explosive in the sprint distances, and less aerobic driven - but still need some aerobic work for health & base building. So that’s pretty cool.
As for my training, ya I like to break things into phases but always in the form of a conjugate, where one quality might get more attention but other qualities are still accounted for & not neglected. I too take a very flexible approach, I don’t like being locked in to “set in stone programs”, I actually hate it. One way for me to burn out quick is to lock myself into some kind of “masterful program” (lol), with everything written out in detail. I love the science of s&c, but I also love the “art” of it way more. I used to care alot about everything, even down to the cellular level and such. Now I try not to care about that stuff. I just zoom out and look at things from a large perspective.
So, for a more specific example: the last 5 months or so, since coming back off of a detraining period (stupid injury I caused myself, forced myself to rest ~6 months or so), i’ve just been “base building” with speed sessions throughout the week and occasional races. The whole goal of this block was to 1) shed fat 2) build my work capacity up through tons of miles 3) constantly apply alot of stress - but more so from a total volume perspective than an intensity perspective 4) push myself according to some strategy in races. However, as of last week, i’m now shifting into more of a “peaking phase”, where I dramatically cut my running volume, substitute back in walking for slow running, focus on very high quality speed sessions, and go all out in races (three 1 mile races coming up, then a final 5k). The whole goal now is to just recover, stay light, and take the refrigerator that’s strapped to my Bugatti off, so I can just fly.
FWIW, that approach is similar to what I found effective with dunking. I’m applying some of the same principles I learn through that experience, to running. So far, so good IMHO. I train radically different than most people I know, but it seems to really be working.
I have mile races coming up on 12/2, 12/6, and 12/13, with my last race of 2017 coming on 12/17 - a 5k. Honestly, i’m looking to PR massively in 1 out of 3 of those mile races, and on my 5k.
My mile race PR goals are: 1 mile under 5:00 (4:55 or so), 1 km under 3 minutes (2:55 or so), 800m under 2:20. For the 5k, i’d like to PR my 2 miles (under 11 minutes) and my overall 5k time to an official sub 18.
Those are some pretty lofty goals TBH, but I should be pretty close. Yesterday’s “speed walking PR” and today’s “hard relaxed speed” session definitely have me thinking it’s possible.
Peaking time!!
peace!!
2 Likes
So quick recap from the last week.
Biggest lesson learned, which I thought I learned last year at basically the EXACT SAME TIME (fml), is: when you are feeling great, do not hold back, push hard and empty the tank.
Last year around the same time, I had a 5k where I PR’d massively (18:22 official, 18:16 watch), but I held back the last mile because I didn’t want to completely drain myself for the Turkey Trot 5k which was ~5 days later. Then in the turkey trot, I was dead, but still hit 18:29. So I told myself, man when I feel as good as I did on that 18:22 day, don’t hold back, take what the moment (and your body) gives you.
Fast forward to last week: I hit my 18:05 official (17:51 watch) 5k. The goal there was a hard 2 miles, and then shut it down but try and maintain sub 6 pace for the third. I achieved that, but, I should have pushed harder because I felt incredible. I should have aborted that plan at the time, and shifted into “empty the tank” mode. Because my plan was created with the Turkey Trot 5k in mind once again. And once again, I had issues in that race (19:17 official). FWIW, I felt very fast and I think I could have set another massive PR had I not had stomach issues during that first mile, which shut me down. But it comes back to that point about, if everything is clicking, just go for it, don’t hesitate and think about some magical performance that in reality may not happen.
That’s one example of how my mindset differs completely with dunking. When I was dunking, if out of nowhere I felt incredible & I could just feel myself ready to hit my best jumps ever, it was game on. Immediate flip of the switch mentally, and 100% full attack mode until I was toast. With running & races, this idea about the future sometimes holds me back and I really need to make sure to avoid that from now on. I’m not in that “stage” yet, I have some serious improvements I need to make. So if in training, or during some unimportant race, out of nowhere I feel ready to PR etc, just go for it. Something i’ll keep in mind.
TLDR: continue listening to my body but also, if my body is firing on all cylinders, don’t hold back based on some dreams of some magical performance in X race etc - take advantage of it and push the limits then and there.
Back to last week. I mentioned that nutritional experiment: eat light the day before, only drink coffee the morning of. That was an incredible failure. That turned out to be one of the most difficult 5k races of my life, and I hit 19:29. I just had no energy and my stomach felt like it was going to die… literally die. After the race, I was hunched over quite a bit, not from fatigue, but because my stomach was wrecked. Alot of that wreckage was from what happened on Thursday, but how I ate on Friday/Saturday morning didn’t help it any. I was bound to self destruct but, I assisted it through that experiment. LMFAO. All good though, at the time of this post, stomach is recovered and I was flying today.
Anyway, said i’d run shirtless… but, fastening the bib to my shorts was not working. Everything felt wrecked. So just decided to wear this new jersey I got which looks pretty slick IMHO, hah.
Got third overall. A few photos (man that jersey is slick, fits nice):
https://www.instagram.com/p/Bb7t7-fhGxN/?taken-by=andrewdarqui
https://www.instagram.com/p/Bb7vXI3hRz2/?taken-by=andrewdarqui
https://www.instagram.com/p/Bb785gLhhN6/?taken-by=andrewdarqui
^^ That’s me and the 2nd place guy. That guy beat me at another 5k earlier this year, he’s pretty fast. But, to make things more embarrassing, at ~2 miles he passed me while pushing a stroller. So I got beat by a guy pushing a stroller. Top 2 guys ran 18:XX, I ran 19:29. I was ahead of them for 1.5 (1st guy) and ~2 (2nd guy). Shows you how much I fell off, from 5.30 first mile to ~7:XX third mile. I thought I was going to die. lmfao.
peace!
1 Like
Ok so enough about the failure posts. Last few days have been back on the success train.
Last night, I was just doing a recovery walk, and my walking speed was insane. So I decided to turn it into a “progression walk” and realized I had some “PR power” in me, and went for it on my last split.
FIRST TIME EVER GOING SUB-12 AND GOING OVER 5 MPH FOR A WALKING MILE
PR’d by 30s… enormous. To put it into perspective, i’ve been trying to go sub-12, off and on, for over a year… Sometimes during dedicated phases, sometimes just at random. So, very excited about this “performance”. To me it indicates serious efficiency improvements.
Pasting from something else:
workout: recovery walk turned into progression walk & 1-mi PR attempt: MASSIVE WALKING PR: 1 mile in 11:39 (5.14 mph) - previous PR = 12:09 (4.94mph), -30s
- 6.3 mi Run Activity on November 27, 2017 by Andrew D. on Strava
- https://www.endomondo.com/users/26420622/workouts/1037888842
WTF. mind blown.
everything says 11:40, but my watch at the mile split said 11:39 and strava says 11:39 … it was 11:39, annoying.
I’ve tried to go sub-12 many times, sometimes during dedicated walking phases, sometimes out of nowhere… Never been able to crack that barrier (and hence the 5 mph barrier) … and then just smashed it with a -30s PR, +0.2 mph. crazy.
Same shoes as last time, basically the same area.
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And one more today, just to give an idea of the “recovery/peaking” process. I was absolutely flying today. Stomach feels great also.
Pasting:
workout: peaking time (hopefully): hard relaxed speed, calves/feet sore from speed walking: 1110m @ 3:26 (5:04 min/mi, 2nd best 1km @ 3:07), 630m @ 1:48.6 (4:39 min/mi), 515m @ 1:27 (4:35 min/mi)
- 7.1 mi Run Activity on November 28, 2017 by Andrew D. on Strava
- 137 lb after workout … didn’t sweat much either, so emptied out alot after waking up
great session. speed walking mile PR last night wrecked me a bit, but still had lots of power as expected. warming up was rough though, feet/calves were making me feel heavy. once I “turned it on” though, speed was there. Hips were opening up bigtime. Forgot to wear my footpod, wanted to see the stride length data.
Next speed session like this will be on thursday most likely. Then a 1 mile race on Saturday, yay.
such a solid session… That 1km split has me at 5:01, and this was “relaxed speed”, not dipping into every fiber and flooring it to hit a time/pace. Very happy.
Also, the last two intervals have me very excited. To hit those after my first 1km, has me very confident I can hang with a ~4:29 miler for 1km. I really think I can. I won’t be able to hold it for the full mile (yet), but still, if I can hold that for a km, that’d be insane PR city for 800, 1k, and mile.
also, wore my NB MRC5000v2’s… Feet are so tender/sore that, my XC flats didn’t feel supportive enough, so wore these which have some alien substance in them, makes them feel like “jogger shoes” but they are only 3.5 oz. Insanity. I’ve been meaning to try them out again recently, so that’s why I pulled the trigger on this… and I just might wear them for my mile races coming up.
I can’t believe those shoes are 3.5 oz it’s insane. Compare that to my saucony endorphin racer v2’s, which are advertised as 4 oz and weigh in at 5 oz, and it’s just insane. Because these NB MRC5000v2’s feel stronger & faster than my endorphins, and they are 1.5 oz lighter. That’s serious.
The good thing: the ones I wore today are already broken in, even though they look new… ~200 miles.
The even “gooder” thing: I have a brand new pair in the box, never opened…
Ok sorry for the post flood.
Anyway, those last few posts, the 1-mile PR and my 2nd best 1k, have me excited. Seem to be on track for these next 4 races. Just need to focus entirely on quality now, not quantity. Fatigue feels like it’s been reduced dramatically already, strength/power feel like they are rising etc.
I’ve slept in the last 3 days, that’s helped considerably I think. I’ve also reduced my training from generally 2x/day (running) to every other day running (speed) with recovery walking sessions mixed in.
The basic plan is:
Tuesday (Today): (speed, walk)
Wednesday: (walk, walk)
Thursday: (speed, walk)
Friday: (walk, _)
Saturday: (1 mile race, light run)
Sunday: (walk, _)
Monday: (speed, walk)
Tuesday: (walk, _)
Wednesday: (walk, 1 mile race)
Thursday: (walk, _)
Friday: (walk, speed)
Saturday: (walk, walk)
Sunday: (walk, speed)
Monday: (walk, walk)
Tuesday: (walk, _)
Wednesday: (walk, 1 mile race)
Thursday: (walk, _)
Friday: (speed, walk)
Saturday: (walk, _)
Sunday: (5k race, _)
DELOAD!
where (x,y) = (morning,evening)
where (_, x) = just one evening session
where (x, _) = just one morning session
where walk could be anywhere from slow to fast, but mostly moderate, and never fast the day before a race - can cause too many aches.
Also, you can see I like to time my speed sessions with the upcoming race. So if it’s an evening race, I try to shift my speed sessions into the evening. Even if it’s just a few sessions like that, I feel it helps get my body more ready to perform at that time.
Lots of walking too… i’ve done more than enough running recently, and my speed sessions still total 7-10 miles or so, with the warmup/cooldown stuff and the jog rest in between. So still getting in plenty of running. Just don’t want any “junk running” at this point.
Finally, all of that is subject to change. But that’s the general structure for the training schedule.
EDIT: I’ve stepped up my bodyweight exercises too the last 3 days. Going to just throw this kind of stuff in as much as I want. I was planning on doing this in January, but with the big reduction in run volume, I feel great. So doing more bodyweight stuff just feels fine/normal. Here’s an example session from today:
03:00 PM: workout: bw
- 3-5sec paused dead hang ng pullups: BW x 10
- full dips: BW x 10
- 3-5sec paused dead hang wide grip pullups: BW x 6
- full pushups: BW x 20
- 3sec paused dead hang chinups: BW x 6
- dip holds at the top: BW x F
- standing single leg raises: x 25
- standing single leg abductions: x 25
- standing double leg calf raises, pause at the top: BW x 40
- standing single leg rdl’s: x 20
- standing single leg calf raises: BW x 20
- single leg squat variation: BW x 20
- double leg glute bridge: x 50
- single leg glute bridge: x 20
peace!
1 Like
This made me lol - I have the sense of humor of a child.
Have you put any thought into competing in other kinds of endurance sports? A friend of mine did an ultra earlier this year, I think it was about 35 miles of hiking trails if remember correctly. Him and I are going to do a half-Ironman in August.
1 Like