Bench Press lots of sets of 12.

 

Weighted Pull Ups prs.

 

Progress on Dumbbell Bench Press.

 

DB bench progress.

 

Hammer Strength Rows feel good.

 

Making weighted Pull Up progress.

 

I've been trying my hardest at intermittent fasting for a little over a month now and it helped me drop about 9 pounds.

Today I started a couch-to-5k routine so I can start getting active again.

My best friend gets married in October so I've got until then to try and lose 25-35 more pounds.

 

Hired a coach (a first since the 90s when I was racing mountain bikes), and this coming Sunday I'm starting a 20-week program that will lead me to my first official marathon in 20 years in October. Aiming to qualify for the Boston Marathon; I need to do 3:18:00 or better for my group age (45-49). I did 3:31:42 last December solo, and judging by the 30K I did a few weeks ago (ran at about 4:50/K), I should already be well under 3h30.

In the past few weeks, I got new modern (post-2001) PBs on 1K (3:10 - down from 3:22), 5K (19:20 - down from 19:51) and half-marathon (1:31:54 - down from 1:34:43). Should be my year!

 

Doing Ring Dips.

 

DB Bench going well!

 

Deadlift 480 3x10 (belt)

 

My program so far...

WEEK 1
SUN: 22.1K
MON: off
TUE: 13.5K (intervals)
WED: 10.2K
THU: 10.3K (intervals)
FRI: 13.1K
SAT: 7.6K

Total: 76.8K

WEEK 2
SUN: 22.1K
MON: 6.0K
TUE: 15.6K (intervals)
WED: 7.5K
THU: 11.1K (intervals)
FRI: off
SAT: 7.1K

Total: 69.4K

WEEK 3
SUN: 7.6K + 22.3K
MON: 7.0K
TUE: 15.3K (intervals)
WED: 15.4K
THU: 13.1K (intervals)
FRI: 7.5K
SAT: 8.1K

Total: 96.6K

WEEK 4
SUN: 22.0K
MON: 10.5K
TUE: 15.3K (intervals)
WED: 10.2K
THU: 13.3K (intervals)
FRI: off
SAT: 11.0K

Total: 82.3K

WEEK 5
SUN: 24.5K
MON: 8.2K
TUE: 17.0K (intervals)
WED: 17.2K
THU: 15.7K (intervals)
FRI: off
SAT: 13.6K (intervals)

Total: 96.2K

 

Been lifting at home usually using Youtuber Anabolic aliens as a guide. Man, those 5 to 10 min upper body workouts are pretty intense since you got to squeeze so many reps within 5 mins. Mainly hiking with a meetup.com crew and working at the beach using the beach gym area at Ala Moana beach park. Also jogged 3.3 miles around my beach today with some leg raises at the beach gym thrown in.

 

Deadlift 485 for 12.

 

Deadlift 495 for 12.

 

DB Bench keeps going!

 

WEEK 6
SUN: 25.3K
MON: 15.1K
TUE: 15.2K (intervals)
WED: 10.1K
THU: 14.4K (intervals)
FRI: 6.1K
SAT: off

Total: 86.3K

WEEK 7
SUN: 25.1K
MON: 16.1K
TUE: 15.1K (intervals)
WED: 20.2K
THU: 16.1K (intervals)
FRI: 10.0K
SAT: 8.2K

Total: 110.8K

WEEK 8
SUN: 27.1K
MON: 11.3K
TUE: 15.1K (intervals)
WED: 10.2K
THU: 11.1K (intervals)
FRI: 11.2K
SAT: off

Total: 86.0K

WEEK 9
SUN: 27.1K
MON: 15.1K
TUE: 13.2K (intervals)
WED: 15.0K
THU: 10.0K (5K test: 18m56s - new PB)
FRI: 14.2K
SAT: 10.1K

Total: 104.5K

WEEK 10
SUN: 30.5K
MON: 7.0K
TUE: 15.1K (intervals)
WED: 16.2K
THU: 12.2K (intervals)
FRI: off
SAT: 10.4K (intervals)

Total: 90.4K

WEEK 11

SUN: 15.7K
MON: 29.1K
TUE: 15.2K
WED: 15.2K (intervals)
THU: 15.1K
FRI: 15.1K (intervals)
SAT: 3.0K (intervals)

Total: 108.4K

WEEK 12
SUN: 24.3K
MON: 10.3K
TUE: 16.4K (intervals)
WED: 10.1K
THU: 11.7K (intervals)
FRI: off
SAT: 8.7K (intervals)

Total: 81.5K

WEEK 13
SUN: 21.1K (half-marathon test: 1h30m00s - new PB)

 

The goal was 500 sit ups today. I managed just shy of that number.

 

A few days rest & gave it another go. Still short of 500 but edging closer.

 

Just wanted to throw it out here, anyone have any good recommendations for exercises to integrate into a core workout?

It is easily the weakest part of my body and I'm trying to both strengthen and tone it. I've tried youtube but it's a minefield of contradictory information that's left me more confused than motivated.

Also, I got a planet fitness membership and I hit the gym almost every day