Wednesday 2/12
JN Hypertrophy W6D2
Leg Press + 15 Back Extensions
3x425, 4x3x450
Close Grip Bench
5 x 125, 5, 5 x 115
Assisted Pull Ups
12 x BW-70, 12, 12 x BW-80
SLRDL
3 x 12 x 60
SS
Leg Raises
3 x 10
OH Cable Tri Ext
3 x 12 x 30
Cable Curl
3 x 12 x 10
20 min Incline Treadmill walk, 3mph, 6-9% (increase every 3 minutes)
More sets at a higher weight on leg press. Missing higher reps on these already.
One more rep at 125 on close grip bench.
Progress. Slow and steady.
Thursday 2/13
Steady Run
10:00 jog + drills
4x
1 mile @ tempo pace (9:10-930/mi)
2:00 easy jog between
5:00 easy jog
Nice morning, kept pace well. Headlamp hates the cold and died about 1 mile in. Luckily, my route had enough streetlights to see. I need to get a new one. It doesnât make it through more than one run without a charge. Iâm sure the 18F morning wasnât helping.
Left calf is slightly upset from those hill reps. Didnât bug me while running, just a little cramping while going up stairs, standing up, etc.
Finding myself constantly stealing extra bites of food putting away leftovers, dishing up dinner and breakfast, etc. Need to nip that in the bud. I want to make it a point of not eating unless I am sitting down and focusing on the food.
I traded addictions with this, but I do find chewing gum can help. It keeps my mouth occupied, and it also tends to be an inconvenience in the realm of random snacking, as I either need to spit out the gum or find a place to put it to sneak a bite.
A particularly minty gum will also alter the flavor of food, similar to brushing your teeth beforehand, which makes things less palatable.
Perfect idea. Putting gum on the grocery list now.
This! If youâre not sitting on your butt - it doesnât go in your mouth. Make every bite mindful!
And like @T3hPwnisher said, gum!!
Friday 2/14
JN Hypertrophy W6D3
Bulgarian Split Squats
12, 12, 12 x 60
Seated DB Shoulder Press
3 x 10 x 30
DB Chest Supported Row
3 x 30 x 12
OH Tri Ext
3 x 12 x 35
SS
Banded Rear Delt Fly
3 x 15
Conditioning:
10 Minute AMRAP
10 Thrusters
15 Sumo Squats
25 KBS
40yd Carries
Made 3 Rounds in 10:20
Did this fasted, first thing in the morning. Hits different then. I definitely prefer afternoon lifting, but hubby and I are headed out for a little weekend trip after work. Always nice to start the morning with movement.
Kept carries a little lighter and walked further today. I wasnât feeling anything crazy heavy today.
Alternately, actually brush your teeth. I did this when trying to make weight for wrestling or BJJ back in HS/College. My Dentist father was thrilled lol
Iâve done this too! Wife did as well, haha. The inconvenience of it alone will make you think âdo I REALLY want that snack?â Thibs had a similar idea as well to do some bodyweight squats and push ups before you grab a snack. Not in the âearn itâ sense, but more in the âbarrier to entryâ sense. Especially works well in an office environment. Do I REALLY wanna bust out a set of burpees in the break room here to grab a tootsie roll?
This is a great idea too, esspecailly before meal prep for the week or after dinner. Both times I sneak in those bites, big time.
So great. We constantly have treats in the office I work in. They have one of the snack areas that gets a Costco run every few weeks and stays stocked. Its by the main entrance to our area of the office floor, and visible to everyone. Would definitely remove the temptation to grab a granola bar if I were dropping for some pushups in front of my coworkers.
Saturday 2/15
Long Run
11 miles, 1:57:04
This was done in my hometown, on a beautiful morning, after some chocolate pancakes. Pancakes kicked in around mile 5 or 6 and the rest of the run I was cruising. HR was holding whereâs itâs supposed to, even at the higher pace. Speed work and fueling for win.
Done on pavement, tried a few steps worth of a trail and it was too muddy after rain the day before.
I hate to admit that I miss that town. The air, Sun and dirt at feel better. Hubby and I had a serious conversation about moving back there. The pay scales a laughable vs the cost of living though. Ironically, I ran into an old boss and he said to get a hold of him if we move back.
Monday weigh-in
144, +2.8lbs
Continuing to not track calories. Judging by soreness and bloat, this weight jump is brought to you by Steak Rancheros from a taco truck and run recovery. Not tracking is causing less panic and stress around weight jumps. I like that.
Bought another pair of tiny pants.
My mom also through out a âyou look so rippedâ and âyou donât have an ounce of fat on youâ my way. So, the scale weight is whatever.
#WINNING 
Monday 2/17
JN Hypertrophy W7D1
Leverage Squat
8 x 200+machine, 10, 12 x 190+M
Bench
10, 10, 5 115
SA Lat Pull
12, 12 x 55, 8 x 70
Hip Thrust
8 x 180, 8, 8 x 205
Reverse Pec Deck
3 x 15 x 40
Cable Lat Raise
3 x 15 x 7
10 minutes - Incline treadmill, 10%, 2.5mph
Forced some weight increases on bench and lay pulls and just went for as many reps as I could.
Legs are perpetually tired at point, making squats and hip thrusts even harder.
Hubby and I were talking with a couple of the coaches at our gym. We have met them many times, and knew they competed (both are IFBB Pros) but I didnât know they also coach. We might be signing up for a few months of coaching to see what we think. It would be nice to have someone else plan my nutrition and program.
Tuesday 2/18
Interval Run
10:00 drills and easy jog
6-4-4-6 intervals @ 10k pace/~9/mi
2:00 recovery jog between
15:00 easy jog
These intervals are getting easier. My last long run was also at a higher pace. I donât want to speak too soon, but I might be getting faster.
Wednesday 2/19
JN Hypertrophy W7D2
Leg Press + 15 Back Extensions
3x425, 4, 5 x450
Close Grip Bench
5 x 125, 5, 5 x 115
Lat Pulldowns
12, 12 x 110, 12 x 120
Nordic Curls
2 x 10 x BW
SS
Leg Raises
3 x 10
OH Cable Tri Ext
3 x 12 x 40
Cable Curl
3 x 12 x 10
Did this a couple hours later in the day than usual. Absolutely crushed through it in 45 minutes. Minimal rests and just kept moving. Gym was the busiest I have ever seen it, though still not bad. Only had to sub assisted Pull ups for pull downs. Love my gym for that, never over crowded.
Thursday 2/20
Steady/Moderate run
5:00 - drills and easy run
4 x 2:30 hill reps, zone 4 HR, 3:00/jog back rec
20:00 Tempo, ~9:15/mi
15:00 easy jog
2:30 hills. Ouch. So much leg and lung burn.
That tempo was hard after.
Been in a training at work the last could of days. Having a hard time not snacking a ton. Something about free food makes me want to eat like and asshole. I keep reminding myself that itâs emotion and boredom driving it, not hunger. Itâs⊠Mostly working.
Friday 2/21
JN Hypertrophy W7D3
Circuit:
Bulgarian Split Squats
12, 12 x 60
Seated DB Shoulder Press
10, 10 x 30
DB Chest Supported Row
12, 12 x 30
Conditioning:
10 Minute AMRAP
10 Thrusters
15 Sumo Squats
25 KBS
25yd Carries
Made 3 Rounds in 11:00
This is definitely the hardest day to get going on. I can get up and run first thing in the morning, but I struggle getting the muscles and joints firing properly at 430. Hence why this day keeps getting shorter, I keep cutting fluff.
Off south again after work. Give me more desert please!
I feel like weâre all still products of Depression Era trauma, because that âclean plate clubâ thing still impacts us, and when we see food, we ascribe monetary value to it and we âdonât want to waste itâ.
My wife came up with a really brilliant reframe on this, because she struggled with it too. She looked at the food she was throwing away, calculated the cost of it, and thought to herself âI would pay someone MORE money than this is worth in order to lose the fat Iâd gain by eating this extra food. Iâm SAVING money by throwing it away.â
Because of that, I now no longer feel this need to eat the food just because itâs there. âŠhowever, I ALSO invested in a vacuum sealer, so I can seal our leftovers, freeze them and eat them later, so Iâm still a little damaged, haha.
Iâll try that one today!
I did do this too. Scored some Kalua pork, grilled chicken, chili and TBD for today. All in my freezer, for free. They were going to throw it away after allâŠ
Saturday 2/22
Long Run
Trail run, 1300ft elevation change
12.2 miles, 2:27
Fantastic morning. So good to be on a trail again. Itâs a lot more work, but even more fun. Iâm ready for spring, give me more of this 50F and sunny.