ajpaul24 training log

[ajpaul24]

January 17th, 2020
Week 2, Day 5

MS
Pullups 5x4 @ 35#
Dips 5x5 @ 40#
One Legged Zercher 5x4 @ 25#

January 18, 2020
Week 2 Day 6

60:00 E ~6.6 miles

[ajpaul24]

Missed posting last few days

Sunday (1/19) - GoWod (spent the day priming and painting laundry room so moved quite a bit)

Monday (1/20) - MS
4x3 WPU @ 40#
4x3 Dips @ 45#
4x3 1-Legged Squats @25#

Being so used to high volume calisthenics, this approach has been different but have really noticed a few things:

1) I'm not consistently sore and feel tons better throughout the day
2) Loving the simplicity behind everything including just banging out a long run every other day. Once I am ready to move to Green I feel like the easing into volume will help prevent potential overuse injuries

Again my main goal is injury proofing my body before preparing for the Chicago Marathon and I believe this will be a solid approach.

[ajpaul24]

Tuesday Jan 21

5k tempo run Average 8:25 w/ surges anywhere between 7:30 and 6:40 per mile total time with W/U & C/D was 26:32

Wednesday Jan 22 - MS
4x3 WPU @ 40#
4x3 Dips @ 45#
4x3 1-Legged Squats @25#

Plank and Shank 2:00/per
10:00 GoWod - upper body focus

[ajpaul24]

Thursday January 23, 2020

3.5 mile run

Friday January 24, 2020
MS
Pullups 4x3 @ 40#
Dips 4x3 @ 45#
One Legged Squats 4x3 @ 25#

Finisher- AirDyne Tabata 20/10 x 8

Saturday January 25, 2020

HIC - BOO

[ajpaul24]

Week 4, Day 1

MS
Pullups 5x5 @ 35#
Dips 5x5 @ 40#
One Legged Zercher 5x4 @ 25#

100 pushups - 50,30,20

[ajpaul24]

January 28th, 2020

40:00 run
GoWod Mobility

Ate like crap tonight. Worth it.

[ajpaul24]

Wednesday 29th

MS 75%
WPU - 35# 5x5
Weighted Dips - 40# 5x5
One Legged Squats - 25# 5x5

10 DB Swings x 10 (40#)
Every round 1 burpee...2....3...10

100 dB swings & 55 burpees ~9:30

Thursday 30th

4 mile run 34:00

[ajpaul24]

Week 4 Day 5

MS 75%
WPU - 35# 5x5
Weighted Dips - 40# 5x5
One Legged Squats - 25# 5x5

Plank & Shank x 3 (60 sec plank / 45 sec reverse plank)

GoWod Mobility : 10:00

[ajpaul24]

Been keeping up with the workouts through this last week. Had to travel yesterday so just did my usual travel workout (high volume pushups, squats and leg lifts - takes about 20:00-30:00 and I get about 300 reps each in) and had minor surgery this morning so will be on a bit of a hiatus for ~2 weeks. Will plan to stay as active as possible but limit any strength training until cleared.

Will likely just restart a new block and refocus.

[ajpaul24]

As mentioned - had minor surgery yesterday which I'm sure most guys on this forum have had once the family is complete.

Going to take it easy the rest of the week, maybe do some walking and stretching and see how I feel Monday to do some light pushups and pull-ups.

Then plan on getting back to it. Diet will need to be on point the next few weeks!