Purple PR Eater log

[Sirimiti]

Sunday, Oct. 13:

~DL - 185/180/175 (1×1), 170/165/160 (1×3), 155/150 (1×5), 145 (5×5)
~Hip Thrusts - 110 (5×8)
~Cable Crunch - 15kg (3×12) / Goblet Split Squats - 50 (2×12)

I started feeling a bit lightheaded near the end so I cut it off after 2 sets of split squats. I think it's because it was in the morning and I didn't eat enough before.


Monday, Oct. 14:

~BP - 110 (1×1), 105 (1×2), 100 (1×3), 95 (1×5), 90 (1×5), 85 (3×5) / DB Rows - 55 (7×5)
~OP - 50 (5×8) / SPD - 40kg (5×8)
~LTE - 30 (4×10) / BB Curls - 30 (5×8)
~Treadmill intervals - 5×15s (16kph, 30s rest)


Wednesday, Oct. 16:

~FSQ - 110 (3×3!), 110 (3×3), 90/85/80/75/70/65 (1×5)
~Cable Crunch - 35 (3×12)
~Leg Press - 210 (5×8) / GHR - Off floor (5×10)
~Back Extension - 15 (4×10)

I was also going to go for a run but it was super windy so I just walked the same distance.

[acciosnacks]

Nice work! C25k is hard, I'm impressed!

Merci!

I had some trepidation regarding the program when I started because I had read that many people found it beyond their abilities. I decided to just repeat certain days or weeks if needed, but it went rather smoothly. I think the 9 week progression would be too rapid for someone truly starting from couch potato.

I had the goal of 5 km before it gets too cold outside so I arranged my schedule to focus a bit more on running. Lifting came after running and I made sure to reduce leg day volume. Goal achieved! Now it's getting a bit nippy out so I'm moving it back inside with some treadmill intervals and shorter duration stuff.

Repeating days is a great way to mitigate all that running fatigue, truly. Congrats on reaching your goal!

[Sirimiti]

Friday, Oct. 18:

~BP - 95 (5×5), 85 (3×7) / DB Rows - 55 (5×6), 50 (3×6)
~DB OP - 25 (2×8), OP - 50 (2×8) / SPD - 40kg (4×8)
~LTE - 30 (3×10) / BB Curls - 30 (3×10) / Lateral Raises - 10 (3×10)
~Treadmill intervals - 6×15s


Saturday, Oct. 19:

~DL - 185 (3×1), 170 (3×3), 155 (3×5)
~Hip Thrusts - 110 (3×10)

Bleh. I wasn't feeling good today. I felt lightheaded earlier while doing my groceries so I wasn't going too hard at the gym.


Sunday, Oct. 20:

Just a long walk today: 1.5 hours

[Sirimiti]

Monday, Oct. 21:

~OP - 65 (10×5)
~SPD - 45kg (10×5) / Lateral Raises - 10 (5×10)
~DB BP - 30 (5×8) / DBR - 50 (5×8)
~Treadmill Intervals - 6×15s


Thursday, Oct. 24:

~FSQ - 110 (1×1), 115 (1×1!), 95 (3×3), 85 (3×5) / Hanging Knee Raises - 5×10
~Split Squats - 55 (1×10), 65 (4×8)
~RDL - 95 (5×10)

[Sirimiti]

Saturday, Oct. 26:

~BP - 105 (3×1), 100 (3×3), 95 (5×5) / DB Rows - 55 (3×7, 3×6)
~SPD - 50kg (2×5), 55kg (3×3), 50kg (3×5) / OP - 50 (4×8)
~LTE - 30 (3×12) / BB Curls - 30 (3×10)
~Treadmill intervals - 10×10s (16kph, 20s rest)


Sunday, Oct. 27:

~DL - 185 (3×1), 175 (3×3), 165 (2×5), 155 (2×5)
~Cable Crunch - 17.5kg (3×8)
~Leg Press - 220 (1×10), 230 (4×8) / GHR - Off floor (5×10)

[Sirimiti]

Wednesday, Oct. 30:

~OP - 75 (3×3), 70 (3×3), 65 (4×5) / CU - BW (6×1) / Hanging Knee Raises - BW (4×10)
~SPD - 55kg (2×3), 50kg (3×5), 45kg (1×8) / Lateral Raises - 10 (4×10)
~DB BP - 30 (3×8) / BB Curls - 30 (3×8)
~ 10 min inclined walk on treadmill

Yay I can do chin-ups again. I can't do them over a certain bodyweight. I weighed myself today (Nov. 2) and I am 135 lbs. I think last year I had to be 133 before I could start doing chins so it means I am stronger. Cool.


Thursday, Oct. 31:

~FSQ - 105/100/95/90 (1×5), 85 (3×5)
~Split Squats - 65 (2×8)
~RDL - 115 (5×8)
~Leg Press - 180 (3×10) wide stance

I stopped the split squats early because of a sharp pain in my right quad. An "uh oh" kind of pain. I was having trouble controlling the eccentric so that's probably what caused the pain. Leg press was ok with my feet placed as wide as possible.

[Sirimiti]

Monday, Nov. 4:

~DL - 185 (3×1), 175 (3×3), 165 (3×3)
~BP - 105 (3×3), 95 (3×5) / DB Rows - 55 (3×5), 50 (3×5)
~Leg Press - 230 (3×8) / DB OP - 25 (3×8)
~Treadmill - 6×15s intervals


Wednesday, Nov. 6:

~FSQ - 95 (5×3) with power clean from floor with a few more PCs at the end (2,2,1,1)
~OP - 75 (3×1), 70 (3×3), 65 (3×5) / CU - BW (2,1,1,1) / Hanging Knee Raises - BW (5×10)
~DB BP - 30 (3×8) / DB Split Squats - 60 (3×10) right quad pain again
~Hip Thrusts - 140 (3×8) / BB Curls - 30 (3×10)


Friday, Nov. 8:

~DL - 165/155/145 (2×5)
~BP - 95/90/85 (2×5) / DB Rows - 55 (5×5)
~Leg Press - 230 (3×10)

[Sirimiti]

Sunday, Nov. 10: AMBW 135 lbs

~SQ - 135 (5×5)
~OP - 70 (2×5), 65 (3×5) / CU - 5×1
~Hip Thrusts - 140 (3×8)
~SPD - 45kg (3×8) / Cable Crunch- 38.5kg (3×8)
~Treadmill - 10 minute inclined walk


Wednesday, Nov. 13:

~DL - 195 (1×1), 190 (1×1), 185 (3×1), 175 (3×3)
~BP - 105 (3×3), 100 (3×3) / DB Rows - 55 (3×6)

[Sirimiti]

Friday, Nov. 15:

~PC+FSQ - 110 (1×1), 105 (1×1), 100 (1×1), 95 (3×2), 85 (3×3)
~Push Press - 90 (3×1!), 85 (5×3) / CU - 2,2,1,1,1
~SPD - 50kg (3×5) / Cable Crunch - 38.5kg (3×10)
~Treadmill - 6×15s intervals (30s rest)


Sunday, Nov. 17: AMBW 134 lbs

~DL - 155 (5×5)
~BP - 90 (5×5) / DB Rows - 55 (5×5)
~Leg Press - 230 (3×8)

[Sirimiti]

Wednesday, Nov. 20:

~SQ - 155 (3×1), 145 (1×2), 135 (1×3) / CU - 3,2,2,1,1,1
~OP - 75 (3×2), 70 (3×3)
~Split Squat - 75 (3×8) / Hanging Knee Raises - 3×10
~Facepulls - 15 (3×10)


Friday, Nov. 22:

~FSQ - 95 (5×5) / CU - 3×2
~DB BP - 30 (3×8) / GHR - 3×10
~Cable Crunch - 38.5kg (3×10) / DB Rows - 50 (5×8)


Sunday, Nov. 24: AMBW 132 lbs

~DL - 155 (5×5)
~OP - 65 (5×5) / SPD - 50kg (5×5)
~Leg Press - 230 (3×8) / Hanging Knee Raises - 3×10
~Treadmill 10 min inclined walk