My boy got a bonus race today. He got to run at sectionals and their team took first place! Next week is state!
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11/2
5/3/1 The Triumvirate Week 3
Training max 50 lb.
Warm up
Ball throws 8# 3 x 10
Fire hydrants 3 x 10
Military press
75% x 5
85% x 3
95% x 7
Seated DB Press
10# 5 x 15
Pull-up 4
Negatives 10
Day one of week three. I managed to count correctly on all sets and I did my warm up properly as well. Go me. My shoulders were shot by the end of this workout. I’m very glad that I started super light. Hopefully that will allow me several cycles before I have to reset. Today felt good and I’m enjoying the press which says quite a bit as this is my least favorite lift.
It is genuinely cold this morning and so I feel like today is a great day for chili for dinner. Today will be a good day. 
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That is every day 2 times a day for me
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I love chili. It turned out pretty yummy. Being that I didn’t want to cash out my 401k to buy ground beef, we used ground turkey. It was a little different than the beef but still good.
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11/3
2.5 mile run. Average pace 10:08. Best pace 9:33. Average heart rate 149. Max heart rate 169.
I had planned this to be a slow (for me) pace for 3 miles. About 100 meters out of my front door I ran into my 15 year old who was running in the opposite direction. He made a U turn and joined me for my first 2 miles. This was a slow pace for him. Unfortunately his slow pace is my nearly dying pace. So my last 1/2 mile was more than enough to call it quits. Lol. I will try for distance Wednesday or Friday.
Even with my near death experience I absolutely loved running with my boy. We talked about nutrition and recovery and his plans for lifting and running throughout the wrestling season. I hope he sticks with it all. It would be wonderful to see him thrive. I think he has the potential to be an exceptional athlete if he can get out of his own head.
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Speed work is best done with someone faster. Nice hack!
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11/4
143.6 lbs.
5/3/1 The Triumvirate Week 3
Training max 165 lb.
Warm up throws and fire hydrant kicks.
Trap bar Deadlift
75% x 5
85% x 3
95% x 8
Good mornings
50lb. 5 x 12
Sit-ups+ 5lb.
5 x 15
Well, I felt weak on this from the word go. Even the warm up sets felt extra heavy today. Got it done with all prescribed lifts met. Guess that’s the best I can ask for today.
Had my annual checkup with my PCP yesterday. He was very pleased with my weight loss. We had our annual debate about cholesterol meds. (He is in the pro, I am firmly in the con). So I will have my blood work done this week so that we can again agree to disagree on my need for meds. My blood pressure is that of nearly a corpse, so that’s good.
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Ha, I could have written this entire thing. Congratulations on your death-like good health!
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I had this debate with my doctor too, but given the genetic potential for high cholesterol and the benefits from a very small dose, he has managed to change my mind.
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Have you found good results?
I have been taking 5mg of Rosuvastatin-WGR for a few months. I have seen good results in both good and bad cholesterol levels. I probably could have got slightly improved results with just diet but my Dr wanted the bad cholesterol to be as low as possible.
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Gotcha. Glad to hear it is working for you. Mine is genetic as well. It is high and will remain high regardless of diet. But a good diet makes it less high. Lol.
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11/06/25
142.8 lbs.
5/3/1 The Triumvirate Week 3
Training max 85
Ball throws and fire hydrant kicks
Warm up set
Bench Press
75% x 5
85% x 3
95% x 10
DB incline Bench Press
5 x 15 20#
DB Row
5 x 10 20#
Today felt much better than Tuesday. I felt fairly strong throughout the whole session. My appetite went wild this weekend, but that seems to be back to normal again.
Tomorrow morning I am aiming for a 3 mile run. Thanksgiving is coming quickly and I think I could end up with a descent race time. We will see. My son is downstairs lifting currently. So far he is sticking with his plan. We will see how it goes. 
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11/8/25
5/3/1 The Triumvirate Week 3
Training max 125
Ball throws, fire hydrant kicks
Warm up sets
Squat
75% x 5
85% x 3
95% x 8
Step ups
5 x 15 each leg
Leg curl
20# 5 x 10
Felt good today. Squats are hard.
I massively under ate yesterday. I was busy all day and eating got put to the back burner. So I was pretty ravenous when I woke up. I had some breakfast tacos after my session and I can tell you that breakfast tacos bring joy to my life. Tomorrow will start my deload week. Not sure if I am happy or sad for that. Either way I’m moving forward. Hopefully making some progress.
Side note: I had multiple moments last night where I really wanted a cookie or some tortellini. Just kept telling myself that one wouldn’t hurt. Talked myself out of it and had an apple with peanut butter instead. I’m very glad that I abstained.
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That’s quite the jump from a cookie to tortellini 
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Well, we had a pasta dinner for 30 kids last night. There was only pasta, bread and dessert. Lol
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Personally, I would have gone straight for the tortellini 
Not gonna lie. It was a struggle.
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11/9/25
5/3/1 The Triumvirate Week 4
Military press deload. Nothing exciting here.
I’ve hit a weird point. My size 8 jeans need a belt to stay up but my size 6 are just a tiny bit too tight. Annoying. We are currently getting our first snow of the season. It’s quite peaceful to watch.
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