Last Day Lifting - Beast on Sunday

This was my last day lifting at Stevens since I am moving and the Beast is on Sunday. Kept it light and to 3 sets of 10. Enough to stimulate muscles but easy recovery in 48 hours.

Looking forward to getting settled in Houston and finding a gym whereby I can hit the barbells again.

Next cycle starting next week are bodyweight exercises. Probably high reps for endurance and conditioning.

DBDL: 10@80, 10@80, 10@80

Pull Ups: 4, 4, 3
Dips: 5, 5, 5

Bench: 10@35, 10@35, 10@35

Row: 10@90, 10@90, 10@90

Thursday Run & Burpees

Not the greatest pace but got it in and felt good doing my burpees. They are more and more starting to become second nature again. Good, since I will probably be doing a lot of them on Sunday.

Week of Beast - Wednesday Lifting

Needed to get in a good pull day since I skipped it on Monday but otherwise looking to take it down a notch so that I am ready for Sunday's Beast.

DBDL: 10@80, 10@80, 10@80

Rows: 8@115, 7@115, 8@115, 9@115, 7@115

Bench 10@45, 10@45, 6@45

Pull: 4, 4, 2, 2, 3
Dips: 5, 5, 5, 5, 5

Beast Week Tuesday - Run & Burpees

I guess that I was wiped out after this weekend since after a sub par day I slept in and ached a bit this morning. I did add squats to my qorkout yesterday so maybe I have an excuse. I made yself go out for my run and burpees and ran very slowly, did wekk with the burpees but could not run all of the way back so I cut it short. 

Listening to my body and I think that I will be okay for Sunday.

Beast Week - Lifting Monday

I was sick this weekend and I think smartly did not push myself to get a run in on Sunday. Got to the gym today and really didn't have it but I pushed through. I was successful with squats and I think that I did well with presses even though I couldn't use the 2.5s and improvised with increments of 5 pounds.

Time: 1:05
Weight: 215

DBDL: 10@80, 10@85, 6@90, 5@90, 4@90

Press: 12@20, 8@25, 5@25, 4@25, 9@20

Squats: 10@30, 10@35, 10@40, 10@45, 10@50

Bench: 12@42.5, 8@45, 6@45, 6@45, 3@45

** Did a lot of pressing today so Wednesday I will prioritize pulling (rows and pull ups).

9 Days to Beast - Friday Lifting

My left hamstring/leg cramped up in the middle of the night and I overslept by an hour and 15 minutes. Got into the gym late and hit my dumbbell deadlifts (which I did my best on) and my pull/dip superset. Didn't have time for more and cut the workout short at 30 minutes.

I am justifying taking Wednesday and Saturday off and having a lighter day today by telling myself that I am scaling down coming up to the Beast so that I am rested. My planned upcoming week is a big day on Monday, light run with burpees on Tuesday, regular lifting day on Wednesday, run with burpees on Thursday, 1/2 volume light lifting on Friday, rest on Saturday and run Sunday.

We will see how this plan goes. I will be fine.

Time: 30 minutes

DBDL: 12@80, 10@85, 8@90, 5@95, 4@100

Pull: 3, 2, 4, 4, 2
Dips: 7, 7, 5, 5, 4

Thursday Run 2 Park with Burpees

Had a rest/travel day Wednesday so I can consider that part of a deload/back off couple of weeks before the Beast. Today I ran a good pace and was more easily able to knock out 5 sets of 10 burpees.

Tuesday Rice Village Run

On a trip to Houston ran the Rice Village track which is about 3 miles. Had to stop and walk once and I think that was due to heat and humidity. I will have to get used to that.

2 Weeks to the Beast - Monday Lift

After a weekend off and with the knowledge that I can't lift on Wednesday, I wanted to get in a good pressing and squat session in the power rack. That was not to be since the gym was packed. So, I did what I could and progressed from my lowered numbers from last week. Still making progress.

Time: 60 minutes

Weight: 222

DBDL: 12@75, 10@80, 8@85, 5@90, 3@95

Bench: 12@40, 10@42,5, 8@45, 5@47.5, 4@50

Row: 12@110, 10@115, 8@120, 5@125, 4@130

Pull: 3, 3, 4, 4, 3

Dips: 7, 7, 6, 7, 6

3 Weeks to Beast Lifting Friday - Light

Still wanted to take a step back and my shoulder is aching a little bit plus the gym was going to close at 8 am so I kinda cut back on maybe everything that I was supposed to do. I will be taking full days off on Saturday and Sunday and be ready to come back strong on Monday. And then with work schedule may not be back into the gym until Friday.

"Life has a way to schedule rest days."

Time: 35 minutes

DBDL: 12@70, 10@75, 8@80, 5@85, 3@90

Pull Ups: 4, 4, 3, 2, 2
Dips: 6, 6, 6, 6, 6

1 round Squat & Push Up Tabata

Run & Burpees Thursday

Did not want to do this and almost quit when running to the park but finished strong and glad that I got the work in. Did 5 solid sets of 10 burpees.

3 Weeks to Beast Lifting Wednesday - 1/2 Volume

Not sure if this is 1/2 volume or not but I have been a bit tired and feeling like I should take a step back in order to continue to make progress. Basically, I found my max from Monday and worked backwards so I started with lighter weights. I can build from here.

Time: 70 minutes

DBDL: 12@65, 10@70, 8@75, 5@80, 4@85

Rope Pulls: 3, 3, 3, 3, 3
Dips: 5, 5, 5, 5, 5

Bench: 12@37.5, 10@40, 8@42,5, 5@45, 4@47.5

Row: 12@105, 10@110, 8@115, 5@120, 4@125

Press: 12@15, 10@17.5, 8@20, 5@22.5, 4@25

**Got to the power rack at the end of the session so I did Press but I didn't Squat since this was supposed to be a 1/2 volume day and I am a bit pressed for time.

Tuesday Run & Burpees in the Rain

Good pace and I am getting my burpee form back. Was able to do 3 sets of 10 burpees and then about 15 in a row. 

My run pace is also improving to solid 9:30+ mile per minute.

3 Weeks to Beast - Lifting Monday

I was tired since my weekends are exhausting but I still go tin my work. No problems working with the lighter weights at the higher end of the rep ranges. I'd like to have a better showing on Wednesday. 

Time: 1 hour
Weight: 217

DBDL: 10@80, 7@85, 6@85, 8@85, 4@85

Pull Ups: 4, 4, 3, 3, 3
Dips: 6, 6, 6, 6, 4

Rows: 6@115, 10@115, 6@120, 6@120, 5@125

Bench: 12@45, 7@47.5, 7@47.5, 6@47.5, 5@47.5

Sunday Long Run - Thursday did Park & Burpees

Forgot to post it but on Thursday I ran to the park and did my 50 burpees. Forgot exactly how to detail my progress but I am getting better.

On Sunday I stretched out my run a little bit and got to 6 miles (6.3 to be exact). Since I can run further I try to include as many hills as I can into these shorter long runs. 

Next week I am being a dad all weekend so I will take off from long running. The following weekend I plan to do 7 will more hills and stairs. The weekend after is the NJ Beast. Good schedule.

4 Weeks to Beast Friday Lifting

The Power Rack became available at the end of my session and I was able to get in Presses and Squats. I am most proud that I did squats since my legs were feeling it but I finished strong and my last squat was my best. 

Time: 1:20

DBDL: 12@80, 10@85, 8@90, 5@95, 3@100

Rows: 12@110, 10@115, 8@120, 5@125, 3@130

Bench: 12@45, 10@47.5, 6@50, 5@50, 3@52.5

Press: 12@20, 8@22.5, 6@22.5, 5@22.5, 3@25

Squats: 10@25, 10@30, 10@35, 10@40, 10@45

4 Weeks to Beast - Wednesday Lifting

Very happy that one of the power lifters in the gym was not there so I was able to use the power rack to do squats and presses. The more he is not there, the better but i can deal with one day a week out of three.

Time: 55 minutes

Squats: 12@20, 10@25, 10@30, 10@35, 10@40

Presses: 12@22.5, 9@25, 7@25, 5@25, 3@27.5
*gotta earn higher weights by successfully completing lower weights at higher rep ranges

Pull Ups: 3, 4, 4, 3, 2 
*really felt like I did some solid pull ups and I feel like I made some progress today
Dips: 6, 6, 6, 6, 6 
* did 5 across the board on Monday so more progress

Tuesday Run & Burpees

I feel great. Even though I woke up late and aching, I got out and did my work. The results are phenomenal. 

First, I ran for the first time without my ankle support and I have no problems to report. I have healed. 

Second, I got through my first 2 sets of 10 burpees. I have to work on the back half of the 50 but I am making progress here.

Lastly, although time is not what I am aiming for, I comfortably ran my fastest pace in long time. 

4 Weeks to Beast Monday

Spent a good amount of time in the gym. Not great on the DB Deadlits, made a little progress on the Rows and Bench, Pull Ups and Dips are what they are (need to train these with frequency) and was glad I got in the conditioning work with a lighter weight kettlebell. 

I am doing well on my diet but my weight remains the same. Honestly, I am not the greatest on weekends but that is just going to have to be what it is. 

I have the NJ Beast in me. I can make this and do this. 

Time: 1:20
Weight: 221

DBDL: 12@80, 6@85, 8@85, 5@90, 3@95

Bench: 12@45, 10@47.5, 7@50, 5@50, 3@52.5

Row: 12@105, 10@110, 8@115, 5@120, 3@125

Pull Ups: 3, 2, 3, 3, 2
Dips: 5, 5, 5, 5, 5

20 Swings with #35 kettlebell then 10, 9, 8, etc Push Ups 

Sunday - 5 Mile Run

With my eyes set to a Dallas Ultra Beast in 2017 and BattleFrog XTreme starting in October and going through next year, I am adding a rough marathon training program to my regimen.

I am loosely following a marathon training program and trying to match the long runs. The first long run was for 5 miles. Since I can already comfortably do 5 miles, I added difficulty to it with hills and stairs. Next week I will work on doing 6 hard miles.  

5 Weeks to Beast Friday - Lifting

Would like to have spent more time in the gym but life gets in the way. Glad to have done what I did in the time I did it.

Time: 50 minutes

DBDL: 12@75, 10@80, 8@85, 5@90, 3@95 **next time I will reach 100 and that is the heaviest dumbbell. After that I will increase reps down the ladder.

Row: 12@100, 10@110, 8@115, 5@120, 3@130

Bench: 12@45, 10@50, 5@52.5, 4@52.5, 3@52.5

Pull: 5, 2, 2, 3, 3
Dip: 5, 5, 5, 4, 5