DYELB: The Gainz Train

[SAWCE]

I just signed up for a Spartan Race half marathon, 21K of running with 30 strength challenges/obstacles (wall/rope climbs, carries, monkey bars, etc). Thinking about what to do to train for it. I'm pretty good on cardio but transitions from tough strength stuff back to running for that long might be tough.

We have a few parks nearby that have a bunch of bars and body weight stuff, I think I may start incorporating a run to each park and then hitting like a 15 minute strength circuit at each, it would total about 6-8 miles of running and 3-4 strength stops but could be adjusted longer or shorter.

Nice! One of my buddies and I used to always talk about doing one of those or a Tough Mudder. Keep us posted on the training. When is the event?

[D Griff]

I just signed up for a Spartan Race half marathon, 21K of running with 30 strength challenges/obstacles (wall/rope climbs, carries, monkey bars, etc). Thinking about what to do to train for it. I'm pretty good on cardio but transitions from tough strength stuff back to running for that long might be tough.

We have a few parks nearby that have a bunch of bars and body weight stuff, I think I may start incorporating a run to each park and then hitting like a 15 minute strength circuit at each, it would total about 6-8 miles of running and 3-4 strength stops but could be adjusted longer or shorter.

Nice! One of my buddies and I used to always talk about doing one of those or a Tough Mudder. Keep us posted on the training. When is the event?

It's November 18th. My buddy is really into it and kind of pressured me in. We did the 5K version a year or two ago and it was just honestly a bit short for my tastes. A few of the obstacles were pretty impossible for me but it wasn't really hard from a cardio/strength perspective, so I'm excited to try the longer event.

[SAWCE]

Here’s my training plan for those interested:

A1
Incline smith 11-15 RP
Star trac shoulder press 11-15 RP
Skull crusher 11-20 RP
Mag grip pull-down 11-15 RP
Deadlift 6-9 9-12 SS
Cable crunch 11-20 SS

B1
EZ bar curl 11-20 RP
Dumbbell hammer curl 10-20 RP
Donkey calf 10-12 SS
Seated ham curl 15-30 RP
Hack squat 6-10 SS 20 WM
Leg raises 11-20 SS

A2
Flat hammer 11-15 RP
Smith shoulder press 11-15 RP
Smith close grip bench 11-20 RP
T-bar row 10-12 SS
Nautilus pull-down 11-15 RP
Cable crunch 11-20 SS

B2
Preacher curl 11-20 RP
Rope hammer 10-20 RP
Standing calf 10-12 SS
Smith Stiff Leg Deadlift 15-30 RP
Pendulum squat 6-10 SS 20 WM
Leg raises 11-20 SS

A3
Incline star trac 11-15 RP
Cable side delt 11-20 RP
Dip 11-20 RP
Smith row 11-15 RP
Rack chin 11-20 RP
Cable crunch 11-20 SS

B3
Seated curl machine 11-20 RP
Reverse grip curl 10-20 RP
Seated calf 10-12 SS
Laying curl 15-30 RP
Squat press 6-10 SS 20 WM
Leg raises 11-20 SS

RP - rest/pause
SS - straight sets
WM - widowmaker

[SAWCE]

And my nutrition plan:

Training days
750c 50f 360p

M1
Eggs, whites, cheese, toast, berries
100c, 10f, 60p

M2
Turkey, rice (150g), veggies
125c, 2f, 60p

M3
Beef, rice (150g), pineapple (200g), veggies
150c, 8f, 60p

M4
Chicken, greens, rice (150g)
125c, 7f, 60p

Intra
25c

M5
Whey, rice (150g)
125c, 3f, 60p

M6
100c, 20f, 60p

Non-training days
350c 100f 360p

M1
Eggs, whites, berries, toast, butter
50c, 20f, 60p

M2
Turkey, rice (60g), veggies, avo oil
50c, 10f, 60p

M3
Beef, rice (60g), avocado
50c, 20f, 60p

M4
Chicken, rice (60g), greens
50c, 7f, 60p

M5
Whey, rice (60g), nuts
50c, 10f, 60p

M6
100c, 30f, 60p

The weight for the rice is uncooked. 60g = 1 cooked up. The higher fats in my dinner meal will allow for easier flexibility in eating with Michelle, and I can always swap them out for carbs as needed and warranted by the meals we come up with in a 2:1 carb:fat ratio.

[D Griff]

Nice dude, looks like a pretty solid and comprehensive plan! I have to look up a couple of those exercises ha ha.

I was going to do a group bike ride tonight. We had some crazy thunderstorms, so I went and lifted instead. Crazy how crowded the gym is at 7 PM, I never go at that time.

[SAWCE]

Nice dude, looks like a pretty solid and comprehensive plan! I have to look up a couple of those exercises ha ha.

I was going to do a group bike ride tonight. We had some crazy thunderstorms, so I went and lifted instead. Crazy how crowded the gym is at 7 PM, I never go at that time.

Dang mine is usually cleared out by then from the few times I’ve had to come that late. Crowd usually shows up from 4:30-6:00 then trickles down from there.

[SAWCE]

Took a run at 495 for deadlifts. Only got 4, was bummed for a second until I remembered that before I was hitting them first in my workout and today they were dead last this workout.. Did a back off set of 405x8 after.

I feel confident that in two weeks when I hit this A1 workout again that I’ll get at least a 5th rep if not a 6th, and at least 9 on the back off set.

[SAWCE]

Took a run at 495 for deadlifts. Only got 4, was bummed for a second until I remembered that before I was hitting them first in my workout and today they were dead last this workout.. Did a back off set of 405x8 after.

I feel confident that in two weeks when I hit this A1 workout again that I’ll get at least a 5th rep if not a 6th, and at least 9 on the back off set.

Pretty pumped, hit the 495x5 and 405x9 for my back off set. One more rep on the 495 and I’ll be in the range I’m supposed to be for those. Should get that next time I hit these in two weeks.

[golftdibrad1]

Nice.

My recovery is going well. Did some heavier work last week and felt good.

[SAWCE]

Nice.

My recovery is going well. Did some heavier work last week and felt good.

glad to hear it

[SAWCE]

Took a run at 495 for deadlifts. Only got 4, was bummed for a second until I remembered that before I was hitting them first in my workout and today they were dead last this workout.. Did a back off set of 405x8 after.

I feel confident that in two weeks when I hit this A1 workout again that I’ll get at least a 5th rep if not a 6th, and at least 9 on the back off set.

Pretty pumped, hit the 495x5 and 405x9 for my back off set. One more rep on the 495 and I’ll be in the range I’m supposed to be for those. Should get that next time I hit these in two weeks.

Got most of the way up with rep 6 today. Had much more control over the eccentrics and kept nice true pauses between reps and didn’t do touch-and-go reps except for after the first one. Back off set was 405x10

[golftdibrad1]

NICE

[SAWCE]

NICE

Felt pretty

[coogles]

NICE

[SAWCE]

NICE

[D Griff]

Beastly! Looked very clean too

I also love the 'accidental' right leg flash

[SAWCE]

Beastly! Looked very clean too

I also love the 'accidental' right leg flash

Haha somehow that always ends up happening with one leg during my deadlifts

[Desertbreh]

Pretty pumped, hit the 495x5 and 405x9 for my back off set. One more rep on the 495 and I’ll be in the range I’m supposed to be for those. Should get that next time I hit these in two weeks.

Got most of the way up with rep 6 today. Had much more control over the eccentrics and kept nice true pauses between reps and didn’t do touch-and-go reps except for after the first one. Back off set was 405x10

EPIC. 495 for 5+ is elite.

[SAWCE]

Got most of the way up with rep 6 today. Had much more control over the eccentrics and kept nice true pauses between reps and didn’t do touch-and-go reps except for after the first one. Back off set was 405x10

EPIC. 495 for 5+ is elite.

TY sir.

[SAWCE]

Took two weeks off of the gym. Had tennis elbow or something, and my knee/patellar tendon were still bugging. Feeling a bit better, and made it back in. Felt so good to be back. Finally hit a sixth rep with 495.

[golftdibrad1]

Took two weeks off of the gym. Had tennis elbow or something, and my knee/patellar tendon were still bugging. Feeling a bit better, and made it back in. Felt so good to be back. Finally hit a sixth rep with 495.

nice.

My training has not been going well. Trying to let some injuries heal while also still lifting, but I'm loosing alot of strength. Some stuff is better, some is worse.

I think I might just do a total reset and go through a NLP again for a month or two; or just switch up completely and do a hypertrophy program before. Dr. upped my TRT dose about a month ago and that helped some.

[D Griff]

Took two weeks off of the gym. Had tennis elbow or something, and my knee/patellar tendon were still bugging. Feeling a bit better, and made it back in. Felt so good to be back. Finally hit a sixth rep with 495.

Those arms

Also, you going to change your name to CX5bomber?

[D Griff]

Took two weeks off of the gym. Had tennis elbow or something, and my knee/patellar tendon were still bugging. Feeling a bit better, and made it back in. Felt so good to be back. Finally hit a sixth rep with 495.

nice.

My training has not been going well. Trying to let some injuries heal while also still lifting, but I'm loosing alot of strength. Some stuff is better, some is worse.

I think I might just do a total reset and go through a NLP again for a month or two; or just switch up completely and do a hypertrophy program before. Dr. upped my TRT dose about a month ago and that helped some.

Broken record here, but yes, change up your programming before you do irreparable damage to your body.

[SAWCE]

Took two weeks off of the gym. Had tennis elbow or something, and my knee/patellar tendon were still bugging. Feeling a bit better, and made it back in. Felt so good to be back. Finally hit a sixth rep with 495.

Those arms

Also, you going to change your name to CX5bomber?

Haha should probably be CuckBomber or something since I’m rolling in Michelle’s car. Never updated it after dumping the Jeep to reflect the Elantra. Maybe I’ll ditch the car prefix all together and go straight bodybuilding with it.

[D Griff]

495bomber