Warm Up
45 x 5
45 x 5
75 x 3
75 x 2
Work Sets
110 x 5
110 x 5
110 x 5
110 x 5
110 x 5
Overhead Press:
Warm Up
45 x 5
45 x 5
65 x 3
65 x 2
Work Sets
80 x 5
80 x 5
80 x 5
80 x 5
80 x 5
Deadlift:
Warm Up
95 x 5
95 x 5
125 x 3
125 x 2
Work Set
150 x 5
43 Minutes
After 5 weeks of StrongLifts5x5 I am finally getting to some struggling weights and not just working on my form. I lost alot of muscle mass in my legs during my 13 months of endurance running. I LOVE LIFTING and recently sharing my lifting time with Ellen is great.
No more Gallons of milk for me. I put on a solid 5 pounds of mass (and 6 pounds of fat) in 4 weeks and not I have a reason to run off the pounds. I am back to my Honeymoon weight but 4 pounds leaner (2% body fat). I am still 8 pounds of muscle from my long term goal and about 15 pounds of fat to shed to get to 10% body fat (my other goal). Do I lean out and then bulk again? 183-185 is my upper limits of comfy and 190 is my max I will ever let myself go. I think I can lean back out in 10-14 weeks. I like to stay lean from April to August so I guess fatty bulking it not an option until next fall. 4 pounds of muscle a year adds up in the long run. The BIG picture.
3 weeks until my next race (18k trail run) and I am nowhere near ready and that is exciting.
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