10/15/2022
SBS Hypertrophy W2 D1
Cambered M BP 3x9 1x12 135lbs
CGBP 3x11 1x12 115lbs
3" deficit Flexion rows 12-11-10 145lbs
Cambered W BP 3x11 1x10 115lbs
Weighted Neutral Chins 4x4 1x8 (165lbs BW-35lbs added)
Lyon's Log
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SeptentrionaliLyon
- Posts: 577
- Joined: Sat Aug 14, 2021 5:49 pm
Re: Lyon's Log
“Life’s barely long enough to get good at one thing. So be careful what you get good at.”Rust Cohle
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SeptentrionaliLyon
- Posts: 577
- Joined: Sat Aug 14, 2021 5:49 pm
Re: Lyon's Log
10/16/2022
TB Velocity W1 D2
TPO3-5
1-mile warmup 3 miles TPO pace @ Avg 7:50min/mile pace W/ Avg HR 155bpm 1 mile cool down.
Total time: 41 minutes. Total distance: 5 miles. Avg Hr across all 147bpm
TB Velocity W1 D2
TPO3-5
1-mile warmup 3 miles TPO pace @ Avg 7:50min/mile pace W/ Avg HR 155bpm 1 mile cool down.
Total time: 41 minutes. Total distance: 5 miles. Avg Hr across all 147bpm
“Life’s barely long enough to get good at one thing. So be careful what you get good at.”Rust Cohle
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SeptentrionaliLyon
- Posts: 577
- Joined: Sat Aug 14, 2021 5:49 pm
Re: Lyon's Log
10/17/2022
1:30pm
SBS Hypertrophy W2 D2
Con DL 4x4 1x11 280lbs
SSB SQ 3x6 1x13 160lbs
Weighted Neutral Chins 3x9 1x11 (165lbs BW-20lbs added)
TB Velocity W1 D3
LSS-3 3 miles @ Avg 9:42min/mi pace Avg HR 142bpm
Total time: 29:33
its been snowing and sleeting pretty steady over the past few days but even so running has been quite comfortable in shorts and a long sleeve.
1:30pm
SBS Hypertrophy W2 D2
Con DL 4x4 1x11 280lbs
SSB SQ 3x6 1x13 160lbs
Weighted Neutral Chins 3x9 1x11 (165lbs BW-20lbs added)
TB Velocity W1 D3
LSS-3 3 miles @ Avg 9:42min/mi pace Avg HR 142bpm
Total time: 29:33
its been snowing and sleeting pretty steady over the past few days but even so running has been quite comfortable in shorts and a long sleeve.
Last edited by SeptentrionaliLyon on Fri Oct 21, 2022 12:50 am, edited 1 time in total.
“Life’s barely long enough to get good at one thing. So be careful what you get good at.”Rust Cohle
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SeptentrionaliLyon
- Posts: 577
- Joined: Sat Aug 14, 2021 5:49 pm
Re: Lyon's Log
10/20/2022
8:30am
SBS Hypertrophy W2D3
Cambered M Pin Press 3x9 1x9 85lbs
Cambered M BP 3x11 1x15 120lbs
Cambered N Incline BP 3x11 1x14 110lbs
Weighted Neutral Chins 4x4 1x8 (165lbs BW+30lbs added)
1:10pm
TB Velocity W1 D4
LR-8
8 miles in 1:22:32
Avg Pace: 10:18min/mi. Avg HR: 149bpm.
I was actually on single-track mtb trails today
8:30am
SBS Hypertrophy W2D3
Cambered M Pin Press 3x9 1x9 85lbs
Cambered M BP 3x11 1x15 120lbs
Cambered N Incline BP 3x11 1x14 110lbs
Weighted Neutral Chins 4x4 1x8 (165lbs BW+30lbs added)
1:10pm
TB Velocity W1 D4
LR-8
8 miles in 1:22:32
Avg Pace: 10:18min/mi. Avg HR: 149bpm.
I was actually on single-track mtb trails today
“Life’s barely long enough to get good at one thing. So be careful what you get good at.”Rust Cohle
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SeptentrionaliLyon
- Posts: 577
- Joined: Sat Aug 14, 2021 5:49 pm
Re: Lyon's Log
10/23/2022
SBS Hypertrophy W2 D4
Weighted Neutral Chins 3x9 1x11 (165lbs BW-25lbs added)
Highbar SQ 4x4 1x10 185lbs
SLDL 4x6 1x6 190lbs
Hammer curls 55lbs 13-17-18
SBS Hypertrophy W2 D4
Weighted Neutral Chins 3x9 1x11 (165lbs BW-25lbs added)
Highbar SQ 4x4 1x10 185lbs
SLDL 4x6 1x6 190lbs
Hammer curls 55lbs 13-17-18
“Life’s barely long enough to get good at one thing. So be careful what you get good at.”Rust Cohle
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SeptentrionaliLyon
- Posts: 577
- Joined: Sat Aug 14, 2021 5:49 pm
Re: Lyon's Log
10/24/2022
AM
SBS Hypertrophy W3D1
Cambered M BP 3x8 1x11 140lbs
Weighted Neutral Chins 4x3 1x6 (165lbs BW-45lbs added)
Cambered W BP 3x10 1x12 115lbs
3" Deficit BB Row 10-9-9 155lbs
CGBP 3x10 1x12 115lbs
Upright rows 16-10-10-8-6 75lbs
PM
TB Velocity W2D1
LSS-6
6.05mi @ 58:33minutes
Avg Pace 9:41min/mi
Avg HR 146bpm
AM
SBS Hypertrophy W3D1
Cambered M BP 3x8 1x11 140lbs
Weighted Neutral Chins 4x3 1x6 (165lbs BW-45lbs added)
Cambered W BP 3x10 1x12 115lbs
3" Deficit BB Row 10-9-9 155lbs
CGBP 3x10 1x12 115lbs
Upright rows 16-10-10-8-6 75lbs
PM
TB Velocity W2D1
LSS-6
6.05mi @ 58:33minutes
Avg Pace 9:41min/mi
Avg HR 146bpm
“Life’s barely long enough to get good at one thing. So be careful what you get good at.”Rust Cohle
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SeptentrionaliLyon
- Posts: 577
- Joined: Sat Aug 14, 2021 5:49 pm
Re: Lyon's Log
10/25/2022
TB Velocity W2D2
CHR-35 minutes.
3.13miles. Avg HR 149bpm.
35minutes uphill time. 1:05 total time
The hill I was running was only .15 miles long but fairly steep so i ended up making 23 trips all in all. I jogged or ran down the hill every time.
Continuous hill runs are pretty fun overall and I have very little soreness.
TB Velocity W2D2
CHR-35 minutes.
3.13miles. Avg HR 149bpm.
35minutes uphill time. 1:05 total time
The hill I was running was only .15 miles long but fairly steep so i ended up making 23 trips all in all. I jogged or ran down the hill every time.
Continuous hill runs are pretty fun overall and I have very little soreness.
“Life’s barely long enough to get good at one thing. So be careful what you get good at.”Rust Cohle
-
SeptentrionaliLyon
- Posts: 577
- Joined: Sat Aug 14, 2021 5:49 pm
Re: Lyon's Log
10/26/2022
SBS Hypertrophy W3D2
Con DL 4x3 1x11 300lbs
SSB SQ 4x5 1x10 175lbs
Weighted Neutral Chins 3x8 1x8 (165lbs BW-25lbs added)
Upright Rows 75lbs 18-12-10-10
Lateral Raises 15lbs 14-10
SBS Hypertrophy W3D2
Con DL 4x3 1x11 300lbs
SSB SQ 4x5 1x10 175lbs
Weighted Neutral Chins 3x8 1x8 (165lbs BW-25lbs added)
Upright Rows 75lbs 18-12-10-10
Lateral Raises 15lbs 14-10
“Life’s barely long enough to get good at one thing. So be careful what you get good at.”Rust Cohle
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SeptentrionaliLyon
- Posts: 577
- Joined: Sat Aug 14, 2021 5:49 pm
Re: Lyon's Log
10/27/2022
TB Velocity W2D3
LSS-3
3 miles covered in 28:07minutes
Avg Pace 9:09min/mi
Avg HR 139bpm
TB Velocity W2D3
LSS-3
3 miles covered in 28:07minutes
Avg Pace 9:09min/mi
Avg HR 139bpm
“Life’s barely long enough to get good at one thing. So be careful what you get good at.”Rust Cohle
-
SeptentrionaliLyon
- Posts: 577
- Joined: Sat Aug 14, 2021 5:49 pm
Re: Lyon's Log
10/28/2022
TB Velocity W2 D4
LR-9
9 miles covered in 1:29:53.
Avg Pace: 9:59min/mi
Avg HR: 145bpm
Trails were single track mtb trails
TB Velocity W2 D4
LR-9
9 miles covered in 1:29:53.
Avg Pace: 9:59min/mi
Avg HR: 145bpm
Trails were single track mtb trails
“Life’s barely long enough to get good at one thing. So be careful what you get good at.”Rust Cohle