It really was, I might trim this day down a bit. I think it’s getting into a diminished returns level, if not straight junk volume.
Happy cake day!
2 Likes
Happy cake day!!!
1 Like
Thursday 1/8
Tempo Run
10:00 Warm up
1 Mi @ 7:48/mi
2 mile rec
1 Mi @ 8:00/mi
5:00 Cool Down
Did this on a treadmill. It’s getting icy here in the PNW. I can dress for the cold, I’m not willing to risk a slip.
Treadmills are boring, but they are perfect for pace runs. No excuses, you just set it and try not to fly off the back of the machine. I didn’t. Yay!
Later:
531 BBB for Bodybuilding W1D4
Overhead Press
40 x5
50 x5
55 x3
60 x5
70 x5
80 x5+ (6)
Cable Row
10x70
4x10x85
Dips
5x10xBW-30
Rear Delt Fly
5x10x10
Preacher Curl
10x25
4x10x30
- Tabata Skiierg
- 15min Stairmill
Solid day, first week, done. Synopsis: I am. So. Sore. Feeling like a 2x4.
Felt great to be doing OHP again, I don’t know why I like it so much, but it’s always been a movement that has resonated with me.
Rows were nice, dips felt pretty good. Curls had me crazy pumped. Just a nice session.
Quick day, done with everything in less than an hour, perfect for the last session of the week.
10 Likes
Always a good place to start. Lol
1 Like
Wouldn’t want to end up a viral video from the gym security cameras 
2 Likes
I live in the high desert. Not red rock desert, but high desert. I am not sure I could live anywhere but the desert.
3 Likes
Same here, humidity and flatland aren’t what don’t for me. I’m still in the high desert, but more Pine forest than rock.
Saturday 1/10
Long Run
7.75 miles, 1:23.06
Half trail, half pavement. Ran the trails while they were frozen and switched to pavement when it warmed up enough to be soft, but before mud became an issue. Perfect timing.
First two miles were warming up my stuff legs. BBB hurts for days after.
Sunday 1/11
531 BBB for Bodybuilding W2D1
Squat
(Power Squat machine, weights are M+)
75 x5
95 x5
115 x3
135 x3
150 x3
170 x3+ (6)
Leg Press
2x10x160
10x170
2x10x180
Leg Curls
5x10x75
DB RDL
5x10x55s
Leg Extensions
4x10x90
10x100
Leg Raises
5x10
Guess what? I’m still sore from last week, the squat and leg press were half lifting, half ballistic stretching.
Adding more weight on sets I feel I am many reps away from failure. I’m sure the progression of this program will catch up to me too.
11 Likes
La Pine?
Lol.
1 Like
Monday 1/12
Interval Run
10:00 Warm up
3x8:00 min, 4:00 rec
5:00 cool down
Made as much of these as I could hills. Effort was there, HR was way up. Speed, however, had left the building. But this is about the effort anyway.
Later-
531 BBB for Bodybuilding W2D2
Incline Bench Press
45 x5
55 x5
65 x3
75 x3
90 x3
100 x3+ (6)
Row Machine
5x10x80
Wide Grip Lat Pulldown
5x10x95
Lateral Raise (Cable)
5x10x5
Overhead Tricep Extension
5x10x30
3 mile walk after dinner
Pretty good day. Bench dropped more than I thought it would only adding 5lbs from last week. That’s bench for you!
Rows and pulldowns were awesome, back was feeling powerful. I even got a “wow, you are pulling down 95lbs now, that’s amazing at your weight” from hubby. He says the nicest things!
Hubby needed to finish his steps, so we skipped cardio and opted for more walking. It was a balmy 40F January night, absolutely lovely. No way I was going to miss that for a stairmill. Cardio machines will be there when it’s snowing.
Tuesday 1/13
Recovery Run
6 miles, 1:01.05, Ave HR 134bpm
Fantastic morning, dry as a bone, no wind, 30F. Going way faster than I would have thought for recovery pace, breathing through my nose the whole time.
DOMS update: still sore.
11 Likes
Wednesday 1/15
531 BBB for Bodybuilding W2D3
RDL
Warm up sets
3x155
3x170
3+x205 (7)
Hip Thrust (Machine)
5x10xm+130
Leg Curls
5x10x75
Power Squat (Machine)
5x10xm+105
SM Reverse Lunge
5x10x62.5
Leg raises
5x10x10
Tried to walk up the stairs after this. I about fell on my face. It was hilarious. Not for me, but someone.
Weights are dialed. Last few reps of every set are slow, but not grinding. Feeling pretty good about this program.
Gaining update: I’m up a few pounds, photos are looking slightly softer. I’m getting fewer panicky feelings when my plate is empty. Still have the occasional "I must go find this (enter craving here) and eat the whole thing. Only a few weeks left of gain, I’m hoping my brain calms down about food before the mini-cut I have slated after this phase. I know, hope is not a plan.
9 Likes
Thursday 1/15
Tempo Run
10:00 Warm up
3.5mi @ 7:48/mi (actual, 7:49/mi)
5:00 Cool Down
Nailed it! Working hard, felt a bit heavy and slow, but I hit the pace. Honestly a bit surprised at that, but happy I did.
Later:
531 BBB for Bodybuilding W2D4
Overhead Press
Warm up sets
65 x3
75 x3
85 x3+ (5)
Cable Row
5x10x95
Dips
5x10xBW-25
Rear Delt Fly
5x10x10
Preacher Curl
5x10x35
Tabata Skiierg
Good day, gravity was heavy at first, but lightened up as the session went on.
I have had DOMS for almost this entire program so far. BBB and sore indeed.
10 Likes
Saturday 1/17
Long Run w/ Pace
4 Miles easy
2 miles @ 8:00/mi (7:57/mi actual)
3 miles easy
2 miles @ 8:00/mi (8:04/mi actual)
11.25mi total, 1:51.40
Done on frozen trails, started just before the sun came up and while it was nice and foggy. It was spectacular. I ran most of the course my May half marathon will follow. Trails are in great shape. It’s January, these trees should have snow on them, not moss. But hey, I’m not strapped to a treadmill and it’s out of my control. Therefore, I will keeping enjoying every moment I get on this lovely dirt.
Hit the paces too, on trail. It feels like marginally controlled chaos stumbling through the forest at that pace.
11 Likes
Sunday 1/18
531 BBB for Bodybuilding W3D1
Squat
(Power Squat machine, weights are M+)
Warm up sets
145 x5
160 x3
180 x1+ (8)
Leg Press (I was posting weight added to the machine, this is total weight now)
5x10x285
Leg Curls
5x10x80
DB RDL
5x10x60s
Leg Extensions
5x10x95
Leg Raises
5x10
I’m not sure what magic recovery pill I took, but I need to figure it out. I had a couple good nights of sleep. Tried a new bakery sourdough. Who knows, but it showed.
Legs were feeling peppy. Last few reps of the sets slowed down, but I was able to accelerate the concentric consistently. Great session.
Non-lifting thing I am excited about: After a couple months of searching, many tours and being disappointed in rentals, I finally found a house to put a deposit on. We’ll be moving next month! This will be the first house I have rented. No more sharing walls or floors! Which also means, hubby and I will have a garage, and not one, but two extra bedrooms! I have, naturally, started pursuing Marketplace for gym equipment.
12 Likes
Beautiful!
And congratulations on the new place!
1 Like
Awesome news on the new gaff, can’t wait to see what interesting gym purchases you find
1 Like
@EmilyQ thanks! So excited.
@simo74 it’s pretty weird to be looking for real, Instead of dreaming. I probably won’t do a full gym, as I love the one I go to, but a few more things at home are absolutely in the works!
1 Like
Time to buy some strongman stuff… there is usually a sandbag or two for sale.
2 Likes
Monday 1/19
Pyramid Hill Intervals
10:00 Warm up
1, 2, 3, 4, 3, 2, 1
W/ equal rec time
5:00 cool down
Total - 5.5mi, 56:12
Had the day off, so I didn’t have to run around at 4am. Unfortunately, there was ice fog and the streets had more ice than I was willing to mess with. So… this was done on a treadmill. Made it super easy to have consistent hills though. And I never had to waste interval time running back down. Treadmills have some advantages.
Later
531 BBB for Bodybuilding W3D2
Incline Bench Press
Warm up sets
85 x5
95 x3
105 x1+ (5)
Row Machine
5x10x85
Wide Grip Lat Pulldown
5x10x100
Lateral Raise (Cable)
5x10x7.5
Overhead Tricep Extension
5x10x30
Conditioning, 5 Rounds:
100m Skierg
10 plate ground to OH
Good day, hard enough to hurt, but I could still use my arms after.
That conditioning finisher was way harder than it sounded in my head.
Tuesday 1/20
Recovery Run
5.5 mi, 59:58
Back to back treadmill days. More ice fog and 21F this morning. Can’t say I wasn’t happy about not having to layer for that temperature. Running in cold, weather, etc. builds toughness and all.. but sometimes I just want to zone out on a treadmill and not worry about getting hit by a car or having my headlamp die during a run.
10 Likes