Workouts and Progress Pic for 9/20-9/27

9/20

Supps: BM, Multi, Fish Oil

Yesterday's Run: 4.51 miles in 44:20. Slow as shit, even with a jogging stroller. Not happy.

Today:

Jog: 2.43 miles in 17 minutes on treadmill

Incline BB: 135 x10, 185 x 8, 205 x 7, 215 x 6, 225 x 3
BW Pullups: 5 sets of 5 slow as hell, held at top for a 2 count
Superset:
Chins: BW x 8 x 4
Dips: BW x 12 x 4
Superset:
Cable OH Presses: 40 each x 12, 50 x 12, 60 x 10, 80 x 8
Cable DB Curls: 40 x 15 x 4
Superset:
Concentration Curls: 25 x 12 x 3
DB OH Extension: 65 x 10 x 3

Pushups to failure: 3 sets

Swim: 17 minutes, 975 meters


This is a deload cardio week. Cutting cardio minutes way back. Will make all of them count by sprinting as much as possible. 1 month till my next race.

9/21

Workout:

Bike: 60:29---19.06 miles

9/22

Supps: BM, Multi, Fish Oil

Workout:

Jog: 2.19 miles in 19 minutes

Wide Grip Lat Pulldowns: 80 x 15, 130 x 5, 150 x 5, 170 x 5, 190 x 5
DB Bench: 80s x 10 x 5
Giant Set:
Standing DB OH Presses: 55 x 10 x 4
Incline Curls: 30 x 8 x 4
Close Grip Pushups: BW x 15 x 4
Giant Set:
Tri Pushdowns Rope: 80 x 10 x 4
Cable Curls: 80 x 12 x 4
Chins: BW x 5 x 4

Swimming: 1700 m in about 26 minutes.

9/23

Supps: BM, Multi, Fish Oil

Workout:

Elliptical: 30 minutes of intervals
Abz Circuit: 15 minutes
Treadmill: 30 minutes walking at a 4.2 pace on a 15 incline

Really needed an off day today and the fact my daughter slept straight through last night made it so much harder to get up and get moving. Decided to hit abs and some active recovery.

9/24

Yesterday afternoon: Jog with my daughters in jogging stroller 4.83 miles in 44 minutes.

Today:

Supps: BM, Multi, Fish Oil

Workout:

Smith Machine OH Presses: 90 x 15, 140 x 5, 160 x 5, 180 x 5, 185 x 5
TBar rows: 45 x 15, 90 x 5, 115 x 5, 140 x 5, 150 x 5
BB Bench: 135 x 15, 185 x 5, 205 x 5, 225 x 5, 245 x 4.5 (fail)

Spinning: 45 minutes

Superset:
Cable DB Curls: 40 x 10, 50 x 10, 70 x 8
Dips: BW x 10 x 3
Superset:
Tri Pushdowns: 80 x 12 x 3
Cable High Pulley Curls: 70 x 10 x 3

Swimming: 30 minutes

I'm fried. Looking forward to an off day tomorrow

9/27

4.2 miles in 37 minutes



So I thought I'd throw up some progress pics.

Here is me in March:




Here is me now: