AM workout
3.39 mile run (31:10)
50 dips
50 chins
Today was a new longest distance running, & it felt solid. Nothing exceptional, but my pace was pretty consistent throughout while I tried to not look at my watch very much. Ran 9:14, 9:19, & 9:07 for the first three miles, then an 8:59 pace for the last portion. I’m going to a local group running 3 miles tomorrow as well, so that will put me around 15 miles for the week. Not a ton to big runners, but that will be the most I’ve ever ran in a week.
Knocked out 2 sets of 13 & 2 sets of 12 on dips & chins in under 7 minutes after the run.
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AM workout
Press 5x5x135
Ab wheel 5x3
Chins 5x10
Banded curls 5x10
Dips 5x10
Band pushdowns 5x10
Lu raises 5x10
Running got pushed to tomorrow. Schedule for today changed & time became limited so I knocked this out pretty quick
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Got a 3.47 mile trail run in this morning in a little over 33 minutes. Watch might have been a little messed up cause I would look down & randomly see a 12:30 pace, & other times see low 7’s when I’m pretty sure I wasn’t close to either of those. The trees must have something to do with it
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AM workout
2.89 miles run (27:39)
50 dips
50 chins
Sliced my thumb open pretty bad yesterday, which made the chins interesting. Hoping it heals in the next couple days. The run felt very good today, avg heart rate was right around 150. Solid work today
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AM workout
Press 5x120, 135, 155
Squat 5x210, 240, 270
50 dips
50 chins
15 Ab wheel
50 band pull aparts
50 band pushdowns
50 banded curls
Press & squat both moved decent for it being 3’s week. Didn’t exactly fly but wasn’t super slow either. Glad I haven’t lost more on my squat with the increased running I’ve been doing
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AM workout
2.63 mile run (23:25)
50 barbell curls
50 banded pushdowns
Run was a little harder than I planned, but I kept an extremely consistent 8:55 pace throughout.
About half of the kids at school have been absent the past two days, most of them having the flu. Really hoping I don’t catch that, haha
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AM workout
Bench 5x5x190
Squat 3x5x240
In 5 minutes accumulate
50 chins
64 diamond pushups
Had a bit slower start to the morning, so I abbreviated accessory into just 5 minutes. Bench moved pretty well & squats felt fine. Haven’t done push-ups in a long time, so they were a nice change of pace
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AM workout
4.01 mile run (36:20)
50 dips
50 chins
50 band pull aparts
Finished the accessory in 7 minutes
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AM workout
2.07 mile run (19:14)
50 dips
50 chins
15 Ab wheel
150 banded curls
150 banded pushdowns
Went light on the arms for super high reps. Was a huge burn from it being completely different from usual, which was awesome. Need to change it up like that a bit more often.
Easy run today after going for my longest run yesterday. Felt very solid today, held a bit under 9:20 pace easily, HR average was 150
AM workout
Press 5x5x135
5 rounds
10 chins
15 v-ups
15 band pull aparts
15 barbell curls
~2 min airdyne
V-ups we’re by far the hardest part of todays workout. My core was blown up after the first and second round. I guess that just means I need to include them a bit more often
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AM workout
2.87 mile run (27:53)
50 dips
50 chins
Completed the dips & chins in under 7 minutes. Went sets of 25-15-10 on dips, started the chins with 15-10 & then rest paused the last 25 after the last set of dips. Got a pretty solid pump
The run was just some good, easy miles. Tentatively planning a pretty hard run at the end of the week to see where I’m at
AM workout
Press 5x130,146,160
Squat 5x225,255,285
100 dips
100 chins
Press & squat were both heavy, but doable. Thinking about switching to 5x5 FSL next week, as I just finished two cycles of 1000% awesome. Would just be a nice change of pace, & it feels like I’m in maintenance mode on the lifts anyways as I focus on running. Will decide over the next few days. I’ve tried to keep upper body volume high with all the dips, chins, pull aparts, & arms, but it does still feel like I’ve gotten a hair softer physique wise
AM workout
2.94 mile run (29:34)
75 barbell curls
75 banded pushdowns
Haven’t had any crazy sessions lately, but just continuing to stack days on top of each other. I’ve liked having Wednesday workouts as just a run then arms. I can finish everything in 40 minutes, & it’s a nice break from the usual dips & pull-ups.
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AM workout
Bench 5x5x190
Squat 3x5x240
75 band pull aparts
75 dumbbell curls
75 band pushdowns
Quads started getting real tight on the squats. I guess I’m carrying a bit of fatigue from Tuesday, which is not a bad sign though. Bench moved very well. Thinking about what cycle is next, “bodybuild the upper, athlete the lower” came to mind from 5/3/1 forever. So I’m considering that, but also I’m not eating to grow, so BBB may not be too effective right now. I guess I’ll figure something out over the next few days
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3.12 mile run (28:35)
50 dips
50 chins
Ran the first two miles around a 9:40 pace, then a 7:55 for the third mile, & a slow jog until I got home. The third mile was definitely a moderately difficult pace to hold after two miles. Dips & pull-ups were good after a couple days of isolation for arms
4.52 mile run (41:46)
50 barbell curls
50 heavy band pushdowns
50 band pull aparts
New longest run I’ve done, & most was off road which is different & a bit tougher than running in my neighborhood. Got a couple good sized hills in there too which was nice. Definitely pretty spent now & ready for a lot of food today
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PM workout
5 mins ABC’s w/45 lb kbs
5 mins burpee chins
3 mins ABC’s
2 mins burpee chins
Got 22/31/9/13. Really died out towards the back half. Shoulders were blasted, just not use to this kind of volume. Great stuff today.
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AM workout
2.7 mile run (28:57)
50 dips
50 chins
75 band pull aparts
Kept my avg heart rate in the 140’s on the run, which is a first. I think I’m planning on taking a “deload” week this week, with the plan of doing different movements instead of the normal press, back squat, bench press. Did a lot of kb press yesterday, maybe a bunch of dips on bench day, & not sure for squats yet. But I plan to keep effort level similar, just not grinding away at the same exact movements. Running days will probably be similar to last week, but just keeping volume on the lower side
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AM workout
In 30 minutes:
(21-15-9-5) kb thrusters w/45 lbs & chins
2 mile airdyne
(21-15-9-5) kb thrusters w/45 lb & chins
2 mile airdyne
Burpees in remaining time
Finished 20 burpees after getting to them with about ~1:20 left. I think I’ve done this workout twice before, & got around 14-15 burpees each time. I was honestly expecting to get less, as I haven’t been using the kettlebells almost at all, & am not used to the high volume chins. But I guess with all the long running I’ve been doing, my engine was in such better shape that the rest didn’t matter. My shoulders & traps are fried from using the kettlebells today & sunday. Happy with today & how the (kind of) deload week has gone so far
AM workout
3.49 mile run (38:36)
100 curls
100 pushdowns
50 band pull aparts
Wednesday are definitely becoming my favorite workout of the week. Love the feeling of being done working out having gotten a long run in & then a sweet arm pump