5/27/2025
Lift
Off - insanely sore from yesterday. Great workout.
Cardio
6 mile run
5/27/2025
Lift
Off - insanely sore from yesterday. Great workout.
Cardio
6 mile run
5/28/2025
BW 187.4
Lift
Chin ups x15 x13 x13 / Close Grip Bench 3x10 @ 185
Tricep Pushdowns (bar) 140x13 155x9 155x9
Hammer Curls 45x9 45x7 45x7
OH Cable Extensions 110x11 110x10 110x10
Preacher Curls +30x7 +30x6 +30x6
Cardio
5 mile run
Solid day. Morning run then a nice lift on the lunch break! That’s the formula for this summer.
5/29/2025
BW 186.6
Lift
Leg Curls 140x8 140x8 + partials on both
Leg Ext 210x10 210x10 + partials on both
RDL 3x10 @ 225
Hack Squats 3x15 @ 2pl per side
Decline Sit-ups x3 sets
Leg Lifts x3 sets
Cardio
Just walking today
Good workout. Ready for some more volume and weight after a bit of a break. Next leg day is all out.
On another note…going to run John Meadows Gamma Bomb program. Have been running a bro split and this will add some structure to it rather than simply winging it on my own. Had some solid results last time I ran a Meadows program.
Have been eating around maintenance for awhile and I think continuing this with some hard lifting and the running I’ve been doing I can maybe recomp a bit. Then heading into weight gain come fall.
NICE!!!
Gamma might require more food!!!
Dude that’s what I can’t wait for haha! I’m eating a ton right now and not gaining weight. Even more on deck!
5/30/2025
BW 186.0
Gamma Bomb W1D1
Incline DB Press 75x8 80x8 85x8 drop 60xFail drop 40xFail
Flat BB Bench 195x6 195x6 195x6
Flat Hammer Strength 2plx14x8x6. Cluster set 45s between each
Flye Machine 3x10 @ 1 plate. Didn’t love this machine but pec deck was taken
Side Delts DB 3x25 @ 20lbs. Not sure if it was ±25 reps but did a ton
Reverse Pec Deck 3x25 @ 60lbs
Front Raises 3x25 @ 40lbs
Cardio
6 mile run. 60 mins, avg HR 144
5/31/2025
BW 185.1
Lift
Off - not enough time in the day today with plans and family. At it tomorrow morning.
Cardio
5k run (3.1mi) in 24:47. Really proud of this run. Sub 8 minute mile pace was the goal and hit it. Fun to see progress because I know for a fact I couldn’t do this 6 months ago!
Not an elite runner or an elite lifter but so much room to get better at both still. Really hitting a nice stride lately.
6/1/2025
No weigh in today. Went off the reservation for the Knicks game last night. Wings and a few beers…
Gamma Bomb W1D2
One Arm Row Machine 3plx8 3plx8 3plx8 drop 2pl drop 1pl. This is a sweet plate loaded machine that mimics a meadows row.
TBar Row 2.5plx12 3plx10 3.5plx9
DB Row 105x12 105x12 105x10
UH Pulldowns 2plx10 2plx10 2plx10
Cardio
3.5 mi run. 138 average HR.
6/2/2025
BW 187
Gamma Bomb W1D3
Hammer Curls 40x10 40x9 40x8 60s rest
BB Curl 80x10 80x10 80x8. 60s rest and fully paused at bottom
Preacher Curls +25x3x8
Single Handle Pushdowns 65x12 65x10 65x10
Dip Machine 2.5plx3x8
OH Cable Ext 110x10 110x9 110x9
Donkey Calf Raises + leg lifts x3 sets
Cardio
5.2 mile run
Few notes from today…
Solid leg day. Volume increases every week so looking forward to that.
6/3/2025
BW 186.4
Gamma Bomb W1D4
Leg Curls 140x9 140x9 140x8
Hack Squats 3plx8 3.5plx8 4plx8
Belt Squats cluster set 45s rest between 1plx20x16x15. Serious pump after this
RDL 225x12 225x12 225x12
Cardio
Unlikely to run today but will update if I do.
Do you have a running program you’re following or are you just kinda going by feel? I think we have very similar goals.
@BrandonCrawford Funny you say that I meant to comment the other day about your endurance work! No real set program but a few of my friends are legit elite runners so they’ve helped me quite a bit.
I basically worked my mileage up to around 30 miles per week with small increases and have been around there for 2 months now. These were all easy runs. Going to slowly increase from here now, but I’m seeing a ton of gains at my current mileage.
Now I set up my week with 1-2 speed workouts and a longer run. Nothing crazy for the long run, just 6-8 miles. I fill the rest of my weekly mileage with super slow and easy runs. Ive found running 5-6 days per week, even if it’s shorter distances per day, to be more beneficial especially in getting my legs used to the miles and building the habit.
You got any specific endurance goals? I’m just trying to get a little more versatile and well rounded as an athlete, but could see myself doing some races one day.
For sure-
6 minute mile
20 minute 5k
45 minute 10k
I also wanna ruck a marathon distance, but that’s more of a “just don’t die” thing rather than a time goal.
Honestly I could see myself becoming more of a “runner who lifts” rather than a “lifter who runs” over time. I dig being outdoors and I think my genetics are more predisposed to the slow twitch stuff.
There are programs in the TB Green Protocol book that have you running up to 6 days a week and even some 2 a days, but he’s big on starting a cycle with 4 days of lifting and not much running, and then tapering down to 2 or even 0 days of lifting (and just doing strength endurance) when you are doing a ton of my mileage. I think my problem is I wanna do everything all the time haha.
Anyway, good work in here. I’m definitely following along.
Felt sick yesterday evening and should have taken the hint from my body. I lifted this morning, actually had a decent lift, and ended up feeling like crap all day. Anyway, week one of Gamma Bomb finished and it is fun so far!
6/4/2025
BW 187.0
Gamma Bomb W1D5
All exercises were 60s rest, made it interesting with picking weights
Flat DB Bench 85x8 85x7 75x8
Incline Hammer Strength 2.5pl10 2pl+10x12 2pl+10x12
Pec Deck 165x10 165x10 165x10
Cable Row 155x8 175x8 195x8
One Arm Pulldown (Hammer Strength) 2plx10 2plx10 2plx9
Chin-Ups BWx3x12
Reverse Peck Deck 3x15 @ 65 / Side DB Raise 3x15 @ 20
Cardio
None today. Will be playing some catchup later in the week.
6/5/2025
BW 186.4
Cardio
4.8mi trail run
No lift today. Legs still super sore from Tuesday.
Another day down with some good work done. Going to eat a ton at dinner and dessert to celebrate my wife’s birthday. Then big day of activity tomorrow. Life is good!
Gym is crowded on Fridays so made some adjustments as I had to get to work by 9.
6/6/2025
BW 185.7
Gamma Bomb W2D1
One Arm Row Hammer Strength 2.5plx10 2.5plx10 3plx8 3plx8
TBar Row 2plx10 2.5plx10 3plx10 3.5plx8
Pull-up Wide 3x10
Lat Pulldown 3x10 @ 175
Superset x4: donkey calf raises, leg lifts, dead hangs
Cardio
4 mile run in 34:34
6/7/2025
BW 188. Fancy Chinese food and some cupcakes last night. Big bloat. Felt it on my run. Monster day today to make up for it.
Lost a lot of strength on push exercises since dropping some weight I’ve noticed. No difference on other exercises really though.
Gamma Bomb W2D2
Flat Bench 195x7 195x7 195x7
Flat DB Bench 85x8 90x8 95x8
Hammer Strength Incline @ 2 plates, cluster set 45s rest btw x14x11x6x4
Pec Deck 4x8 @ 180
Reverse Peck Deck 3x15 @ 80
Side DB Raise 3x15 @ 25
Seated DB OHP 60x8 65x8 70x8. Funny enough felt stronger on these than flat pressing
Cardio
7.8mi run in the pouring rain. Honestly was amazing and felt like a kid out there.
Adding in pump check too:
Looking good fella
@aholding88 thank you brother
Good arm workout today. Dealing with some bad foot pain so going to keep off it for a few days and not run until later in the week. Hate not doing what I planned but long game is more important now.
I think I’ll get a second pair of running shoes and rotate through them every other run. Seems to be what runners suggest.
6/9/2025
BW no weigh in
Gamma Bomb W2D3
V Bar Pushdowns 165x10 165x10 165x9
Dip Machine 1.5plx12 1.5plx12 1.5plx10
Skullcrusher Machine 75x10 85x10 95x10. cool machine that basically has an EZ Curl bar to press overhead.
Hammer Curls 45x10 45x10 45x8
EZBar Curls 80x10 80x10 80x10
Seated DB Curls 30x12 30x12 30x12
Cardio
None