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So I pretty much hit my macros spot on, I'm sure it's not exact but close enough

Calories: 2614
Protein: 191
Carbs: 136
Fats: 151

Supposed to be 3103, 225, 139, 183

I'm assuming I'm higher since I can't find the exact foods n what not.and I can just do a protein shake with milk when I get home to hit it.

Ran 1 hr for a little over 5 miles

Was planning on doing more but I guess I got am exertional headache which is just throbbing and pressure but I don't feel like pushing it because I don't ever remember getting one.

Also started taking bcaa, green superfood and beet powder so that was a change and I haven't ran for an hour yet so going 20 minutes over what I usually do probably caused it

Squatting last week I widened my stance on the last set and I think that fucked my hip up sp I've been resting that.

Today I biked 6 miles
1.5 mile rub
Bike 6 miles
1.5 mile run

It was more casual than trying to break records but even at a slightly more than casual bike ride(16 to 17mph) my legs felt heavy.

I think I was doing 3:40 miles on the bike and the runs were like 16 minutes, it would take the first 5 minutes for my legs to feel normalish and didn't want to go to 6mph or so or else i would have fallen off haha.

Ima do some research and see what splits I should do

What I'm thinking is workout higher reps with weights, maybe go 85 percent for heavy sets then 15 rep sets after

Then idk have a main cardio exercise and a secondary light one like run 4 miles, bike 4 miles

Then the next day I'll bike 10 miles and run 1.5

Just so I can start early getting used to biking and running back to back. 

I squatted on Saturday and everything was good, did my hammy curls and stretched between and felt pain in my lower back.

So I'm not gonna do the powerlifting meet, it's not worth it.  I'm going to do the original plan which is the sprint triathlon.


So just gonna recover this week

Today: jog 45 minutes
Bike 30 minutes

I'll start swimming when the gym classes are done swimming (rec is attached to the school and the gym classes use the pool)

I guess certain goals would be

6 miles in 1 hour
Be able to bike (stationary) for 1.5 hours at idk 18mph
Then swim half mile without stopping.

I don't think those would be too much for idk a 2 month period maybe

This week

Usual chest day: worked up to 5x3@275

Back day
T bar row, db rows, lat pull down, low row, biceps
All 4 to 5 sets each for 10 reps or so

Shoulders today

Strict press up to 3x8@155
Seated db shoulder press: up to 70sx10
Side raise: 25 to 40x10
Machine side raise 3x10
High pulls 3x10
Hang cleans 2x10@135


Each day I ran for about a half hour, today was 20 mind, back and legs are sore

This week has been pretty spot on

Monday: typical chest day always
Tuesday: back day at work, ran 10 mins, low rows, lat pull downs, db row, biceps
Wednesday: shoulders: 3 clean 3 press-135/155/175x2 sets
Today: run 20 mins, lots of curls and extensions before work

Tomorrow is legs

Missed yesterday

Back day
T bar row up to 165x3x10
DB row: 4x10@70s
Lat pull downs, cable rows, bic3p curls,

Nothing too special, I ran 40 minutes that day

Today, shoulders at work
Seated Smith machine oh press
Up to "225"x3x5
Super set with dB side raise
Then I drop set on both
Oh press: 225 - 185 - 135
DB side raise: 40s to 20s 5lb increments
Db front raise 3x10

Triceps work on cables and some more trap work

Tomorrow is legs

Today just walked for an hour and stretched.

Tomorrow is chest and tris

The jogs have gotten fairly easy so I might do 40 mins