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Have2stop Fitness Log

Discussion in 'Fitness' started by Deleted Account, Jan 29, 2022.

  1. I’ve been working out for awhile but thought it’d be good to keep my log here. I set a goal to run 300 miles by Feb 2nd several months back. I’m about 8 miles away from it. I ran 7 miles 2 days ago and am extremely sore today. Also slept very poorly. I don’t think running 8 miles in the next 5 days will be impossible. My fastest recent 5K is 25:25, a bit over 8 min mile pace.

    I don’t have any particular goals I’m shooting for currently with regards to weight training. I’m mainly just trying to cover each of the muscle groups each week. The exception is often legs due to how it affects my running goal.

    I suppose I should start by taking measurements which I’ll try to post later today. I don’t know how much I can bench, deadlift, or squat since I normally don’t try to max out. I typically bench between 150 and 180 lbs, up to 3 sets of 10. Most I’ve ever benched is 205 lbs, but I think I could do a bit more. I don’t have anyone to spot me so always afraid to do more. I squat about the same weight, same reps. Im currently only able to do 4-5 pull ups. But I’ve gotten up to 12 in the past.

    I’m 6’3” 230 lbs. Body fat percentage is probably just under 20%. I’d like to lose about 20 lbs but maintain the muscle, which is always difficult. I think if I lose 20 lbs I’ll be more capable of meeting my running goals. I’d really love to run under a 21:00 5K, maybe by the end of the year.
     
    jw2021 likes this.
  2. Waste: 42 :(
    Chest:46.5
    Biceps. L: 15.5, R: 16
    Shoulders: 48.5
    Thighs: 26.5
     
    jw2021 likes this.
  3. Today will be running along with biceps and triceps. I apologize as I don’t always know the proper terminology for these exercises. But since I’m doing this only for myself, all that is important is that I understand.
    Jump rope to warm up.
    4 sets
    Reverse declined hammer curls, 30 lbs
    50 crunches
    Run 1 mile (9 min/mile pace)
    Completed. 8:10 mile pace
    12 reps for each set

    3 sets
    Declined regular dumbbell curls, 30 lbs
    50 crunches
    Run 1 mile (9 min/mile pace)
    1st set, 6 reps at 30 lbs
    2nd, 8 reps at 25 lbs
    3rd, 7 reps at 25 lbs
    8:35 min/mile pace

    3 sets
    Regular sitting dumbbell curls, max
    50 crunches
    Run 1 mile (fast as possible)
    5 reps of 35 lbs
    5 reps of 30 lbs
    5 reps of 30 lbs
    8:23 min/mile pace

    20 pull ups (few sets as possible)
    1st: 5; 2nd: 4; 3rd: 3; 4th: 2; 5th: 3; 6th: 3

    3 sets
    50 lb tricep push downs
    1st: 16; 2nd: 12; 3rd: 10
     
    Last edited by a moderator: Jan 30, 2022
    jw2021 likes this.
  4. Planning my work out for today. Want to focus on shoulders.

    Light run, 2-3 miles
    3x
    -Alternating forward and lateral arm raises (10 lbs)
    -45 lb per arm Shrugs
    -Band pull aparts
    -Rotator cuff band pulls
    -OH press 30 lbs each arm
    -Body weight rows
    Completed 2 sets and ran out of time.

    Pull ups with 100% forward grip.

    Didn’t work out today but will tomorrow. I did run a light 1.5 miles.
     
    Last edited by a moderator: Feb 2, 2022
    jw2021 likes this.
  5. 2 mile run in 20 minutes

    3x
    50 lbs tricep cable push downs
    15, 12, 8 reps
    3x
    10 reps of 135 lbs bench press
    Did 10, 12, and 8 reps
    3x
    10+ Dips
    Couldn’t do dips, arms were dead
     
    Last edited by a moderator: Feb 3, 2022
    jw2021 likes this.
  6. Haven’t recorded much here lately. I attempted to do some sprint training last week and it kicked this old man’s butt.

    Today I did
    Bench press
    Dead lifts
    Abs
    Barbell curls
    Tricep push downs
    Pull ups

    About 3-5 sets of each at normal weights, approx. 10 reps to failure
     
    jw2021 likes this.
  7. 3 Sets of:
    10 dips
    3-5 pull ups
    OH press 45 lb dumbbells
    Body weight rows

    1 mile run ramp up in 8:45

    4 sets of:
    50 crunches
    25 push ups
     
    jw2021 likes this.

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