AM workout
Bench 5x5x190
Squat 3x5x240
50 dips
50 chins
100 band pull aparts
50 banded curls
50 band push downs
15 Ab wheel
Had a few minutes left at the end & remembered I hadn’t done abs in…months maybe? So Ab wheel was tough after not doing it for so long. Definitely need to remember to keep it in the rotation. Weights moved well today and got a little extra volume in on accessory, so a very solid day overall
AM workout
2.08 mile run (18:53)
50 dips
50 chins
50 banded curls
50 band pushdowns
Ran the first mile in 9:18, then second in 8:55. Solid work today in a little less time than normal. Knocked out 20-10-5-5-5-5 when supersetting dips & chins, then 50 straight curls & pushdowns
AM workout
2x1.33 mile run/rest ~2 mins between runs
(11:35, 11:01)
100 barbell curls
100 heavy band pushdowns
Paces on the runs were ~8:50 & 8:15 respectively. Ran it on a very long gravel driveway/path. Felt a little slower than running on pavement like I usually do, but not too different. Ran the last .4 mile or so of the second run at or slightly below an 8:00 pace.
Decided no chins/dips for the day, so just went for “heavy” arms. Got a huge pump from it. Seems like the right call once in a while
AM workout
Press 5x5x135
Superset w/
Band pull aparts 5x20
Split squats 3x10
Ab wheel 3x5
Dips 5x10
Heavy band pushdowns 5x10
Chins 5x10
Heavy band curls 5x10
Good lift today. Got everything in that I wanted, & finished in under 45 minutes. Presses & pull aparts took about 8.5
AM workout
2.57 mile run (23:52)
25 Lu raises
This was probably the “easiest” run I’ve had. Felt like I could have picked up the pace at any moment I wanted, or went way longer. Definitely a good sign. Had about 3 minutes extra afterwords, so I hit one big set of Lu raises, my favorite trap exercise. Plan to is hit all my accessory this afternoon, as my wife wants to workout with me then
PM workout
50 dips
50 chins
50 band pull aparts
50 barbell curls
50 band pushdowns
15 Ab wheel
Just the essentials. And yes, I do consider curls & tricep extensions every single day “essentials”
AM workout
Press 5x110,130,145
Squat 5x195,225,255
80 dips
80 chins
100 band pull aparts
50 db curls
50 band pushdowns
5’s week on the press & squat with no supplemental, so the weights moved quick. It always feels…wrong having just 3 working sets & each moving so smoothly, but accumulating the reps over weeks and weeks adds up, & doing these two lifts 2x a week means I can’t go bonkers each day. I shortened rest periods pretty low to make them tougher though. Got a bit extra accessory in as well. Solid day today
2.07 mile run (15:59)
50 barbell curls
50 band pushdowns
Feel absolutely destroyed after the run. It was by far the hardest run I’ve done. I think I’m going to sign up for a 2 mile race in a couple weeks, so I wanted some sort of baseline 2 mile time at a hard effort. Finished that at 15:28, which I’m happy with for now
PM workout
4 rounds
1 mile airdyne
10 dips
10 chins
Then hit an extra 10 dips/chins for 50 total. Wife wanted to get a quick workout in this afternoon so I did this. Got in the dips & chins I missed this morning, & an easier cardio session. Feels good!
AM workout
Bench 5x5x190
Superset w/
Band pull aparts 5x20
Chins 5x10 superset w/
Banded curls 5x10
Dips 5x10 superset w/
Band pushdowns 5x10
Squats will happen over the weekend. I like what I’ve came up with for the bodyweight & arm combination. It’s been a good way to keep effort on all the movements super high while still getting a lot of sets in
Taking my first rest day since the beginning of June. I felt pretty wrecked after my run Wednesday, but didn’t seem out of the ordinary. Then felt bad getting up to workout yesterday morning, but again, that’s pretty much every day. But last night I started to tell I was getting sick. Hardly slept last night with congestion, a sore throat, & a headache. It’s not the worst I’ve ever felt by any stretch, but taking a day to recover should be in my best interest
Mowed the lawn today & that was it. Still recovering from sickness but I think I should be all set tomorrow
AM workout
1.42 mile run (12:00)
For still being sick, running at an 8:30 pace didn’t feel too bad. Going to do a little bit of lifting here soon
PM lifting
Press 5x10x95
50 chins
100 band pull aparts
Quick session to get back in the swing of things. Presses got super tough at the end after doing nowhere close to that amount of volume in a while
AM workout
3.04 mile run (29:52)
50 dips
50 chins
10 Ab wheel
Still super stuffed up, but took some cold medicine last night which might have helped. I fell asleep super early last night & slept like a rock until my alarm went off. Got a bit over 8 hours, which on a weeknight is almost unheard of for me now, although I feel like I could have slept a couple more
Got 30 minutes of easy running in, then some basic accessory. Made the best of the day & got a solid session in, though I’d love to be at 100% tomorrow
AM workout
Press 5x110,130,145
Squat 5x195,225,255
50 dips
50 chins
50 band pull aparts
50 banded curls
50 band pushdowns
Repeated the 5’s week, wanting to just check the box this week. Feeling about 80% of usual today. This week was the exact same weights as last, but it felt significantly heavier today. Oh well, it’ll come back in the next couple days I’m sure.
PM workout
1.43 mile run (12:04)
My wife wanted to workout this afternoon so I got a quick run in. Held an easy 8:24 pace
AM workout
2.08 mile run (20:25)
100 barbell curls
100 band pushdowns
Got some easy miles & heavy arms in. Always a good day
AM workout
Bench 5x5x190
Squat 3x5x225
25 unbroken chins straight into
75 band pushdowns
25 unbroken dips straight into
75 35lb barbell curls
Dialed the squat back from 240 to 225 for this workout. But I’ll be back at the normal 240 for next week. I’m really just trying to somewhat maintain my squat with all the running I’ve been doing. Bodyweight was 186 this morning, so I’m down a few pounds recently. Not sure where I want it to go, but I’m not too concerned right now. I’m not lifting with enough volume to justify gaining weight, but whether I maintain or lose doesn’t matter too much. I think I’m lifting enough to maintain muscle if I do end up losing some weight.
I wanted to hit a close to max rep set on chins, & got to 25. I think I maybe could have gotten another rep or two if I tried, but this was pretty close to max effort. 25 isn’t my highest ever, but I’m still happy with it for today. Got a big arm pump after that, which is consistently my favorite way to start the day
PM workout
Easy 15 minute airdyne
Hung out in the garage doing some easy bike while my wife got a quick workout in