Monday September 13 – 141.2 lbs

Easy run – 45:03, 7.17km
Swim – 15 mins

1832 cal/124 carb/83 fat/174 protein/35 fibre

Comfortable easy pace.

two buddies of mine went on a 5 day ocean fishing trip off South Australia for tuna and had a Great White jump out of the water and take an 8ish ft tuna off their line as they were pulling it in.

the thing they both said (apart from how badly it shook the boat they were on) was how broad & deep they are. They're generally 14-15 foot long, which of course is big enough to fully tighten your sphincter but he said it was the depth and breadth of a small car...like 5 foot high and 5 foot wide. Just massively powerful beasts. All the talk of people punching sharks and escaping is variance/utter nonsense. if those dudes want you, they're gonna rip you apart

tbh, once you're out in the ocean, you're at the mercy of a lot of them. I was body surfing on the same waves as a pod of dolphins a few years ago and apart from the exhilaration of it...it was actually pretty intimidating too. those dudes are big and super quick and you quickly realise that if they want to mess with you, there's nothing you can do about it.

We are basically pathetic little aliens when in the Ocean. Seeing a great white jump taking a large fish would be incredible. I'd probably crap my pants though.

Body surfing with dolphins would be amazing but I totally hear you on the intimidation. I went swimming with dolphins once (in a semi-controlled environment) and while it was great and they were playful, if they decided we would be better as dead play toys they could make it happen quite quickly.

Tuesday September 14 – 139.7 lbs
5/3/1 God is a Beast Anchor C8W2D2 – Bench TM 140

Bench – 10x45lbs, 8x65, 3x90, 3x105, 3x120, 3x100, 3x110, 4x125
DB Rows – 2x12x60lbs

OHP – 8x45, 5x5x70
NG Chins – 4x8

Swim – 15 mins

1964 cal/208 carb/86 fat/124 protein/43 fibre

Wednesday September 15 – 137.9 lbs
5/3/1 God is a Beast Anchor C8W2D1 – Squat TM 220

Squat – 10xbw, 10x45lbs, 5x95, 5x125, 3x155, 3x165, 3x185, 3x155, 3x175, 3x200, 5x5x155
Ab Wheel – 5x20

1799 cal/153 carb/77 fat/151 protein/39 fibre

Thursday September 16 – 137.8 lbs

Intervals run – 46:11, 8.24km, 0.5km warm up, 4 x 1km with 800m recovery jog, 0.5km cool down
Swim – 15 mins x 2

2109 cal/223 carb/88 fat/137 protein/38 fibre

Swam for a few minutes on Wednesday but I was pretty tight for time. Run felt pretty good today. Did not push the running intervals very hard. Heading out for a couple nights of canoe camping Friday.

Friday September 17 – 138.0 lbs
5/3/1 God is a Beast Anchor C8W2D3 – DL (block pulls) TM 235

RDL – 10x45lbs, 8x95
DL – 5x95lbs, 5x125, 3x155, 3x175, 3x200, 3x165, 3x190, 3x210, 5x5x165
Hanging Knee Raises – 5x15

Calf raises – 3x20x125lbs

Swim – 15 mins

Paddling canoe – 2:45

2091 cal/205 carb/100 fat/117 protein/34 fibre

Saturday September 18

Hike – 1:24:21, 2.06 miles
Paddling canoe – 30 mins

3303 cal/266 carb/162 fat/183 protein/24 fibre

Sunday September 19

Paddling canoe – 2 hours
Easy run – 45:03, 7.17km

3748 cal/404 carb/157 fat/213 protein/46 fibre

September 13 – September 19 Daily Averages: 138.9 lbs/15.1% bf/2407 cal/226 carb/108 fat/157 protein/6:16 sleep

Cal counts are +/-800cal or so. Good long paddle on Friday into the wind. Much easier coming back on Sunday. Couple great nights camping out on a beautiful lake.

Monday September 20 – 140.0 lbs
5/3/1 God is a Beast Anchor C8W2D4 – OHP TM 100

OHP – 8x45, 3x65, 3x75, 3x85, 3x70, 3x80, 3x90
NG Chins – 12, 12
Facepulls – 2x15x45lbs

Bench – 5x5x100lbs
Pullups – 3x8

2423 cal/239 carb/118 fat/131 protein/42 fibre

Fairly sluggish workout. Push pressed the heavier sets.

Tuesday September 21 – 140.7 lbs
5/3/1 God is a Beast Anchor C8W3D1 – Squat TM 220

Squat – 10xbw, 10x45lbs, 5x95, 5x125, 3x155, 3x175, 3x200, 3x175, 3x200, 2x220, 5x5x165
Ab Wheel – 5x20

Calf raises – 3x20x125lbs

2464 cal/208 carb/113 fat/183 protein/54 fibre

This squat session felt much better than the last week of the last cycle which was at the same weight. I managed a quarter squat effort for a single at 220 last time and felt like I left at least one in the tank yesterday while being pretty close to depth.

From a dive 2 years ago in Portland harbour:


I'm the diver who faiied to clip off my torch during the ascent. Danny, the dolphin in question, harassed us for the duration of the dive, which was about 40 minutes. It seems he was feeling amorous, and wasn't that good at species identification.

Nice! So cool

With my experience, they were moving way too fast and the waves were too big for me to get close enough to touch them like that and tbh, I didn’t want to because they are so intimidating.

But that must have been so cool with the big fella just approaching and chilling with you

Wednesday September 22 – 140.4 lbs
5/3/1 God is a Beast Anchor C8W3D2 – Bench TM 140

Bench – 10x45lbs, 8x65, 3x100, 3x110, 3x125, 3x110, 3x125, 1x140
DB Rows – 2x12x60lbs

OHP – 8x45, 5x5x75
NG Chins – 4x8

1820 cal/166 carb/62 fat/166 protein/39 fibre

Had trouble with the last rep just off the chest but moved fine once it finally got going. There was no second rep to be found though.

I think that I am signing up for a half marathon next May so trying to sort out how I will get ready for that while continuing to lift four days a week. My gut reaction is to stick with 3 days a week of running with an easy run, long run and some sort of speedwork run whether it be intervals, tempo or something similar. I could probably add another easy run in there on one of my upper days if I had to but with zero full rest days as it is I may try to avoid that.

Super cool vid and experience!!

Thursday September 23 – 139.7 lbs

Intervals run – 52:01, 9.24km, 1km warm up, 4 x 1km with 800m recovery jog, 1km cool down
Swim – 15 mins

2716 cal/232 carb/143 fat/159 protein/42 fibre

Was aiming to hit each interval somewhere near my 5k pace of 4:49 per km. Was under on one, just over on a couple and over by quite a bit on the last.

Friday September 24 – 139.7 lbs
5/3/1 God is a Beast Anchor C8W3D3 – DL (block pulls) TM 235

RDL – 10x45lbs, 8x95
DL – 5x95lbs, 5x125, 3x165, 3x190, 3x210, 3x190, 3x210, 3x235, 5x5x175
Hanging Knee Raises – 5x15

Calf raises – 3x20x125lbs

Swim – 15 mins

2313 cal/248 carb/91 fat/149 protein/25 fibre

Some discomfort in my low back on the right side and some tightness in my left hamstring before this workout even started. Lifted through it and low back wasn't really loving it. More stretching required.

Saturday September 25 – 140.7 lbs

Long run – 12.2k, 1:08:24
Swim – 20 mins

2882 cal/325 carb/106 fat/191 protein/42 fibre

Ran faster than intended but felt great.

Sunday September 26 – 140.9 lbs
5/3/1 God is a Beast Anchor C8W3D4 – OHP TM 100

OHP – 8x45, 3x70, 3x80, 2x90, 3x80, 2x90, Fx100
NG Chins – 12, 12
Facepulls – 3x15x45lbs

Bench – 5x5x105lbs
Pullups – 3x8

2107 cal/162 carb/95 fat/168 protein/31 fibre

September 20 – September 26 Daily Averages: 140.3 lbs/15.5% bf/2389 cal/226 carb/104 fat/164 protein/8:20 sleep

Missed reps all over the place. Only hit 2 out of 3 on the 90lb sets and bailed on 100. Doing a deload this week and resetting everything back several steps. Crushed the sleep this week.

Monday September 27 – 140.4 lbs

Easy run – 40:14, 6.59km
Swim – 15 mins

2470 cal/197 carb/121 fat/172 protein/38 fibre

Nice easy run on my legs but my average heart rate was still in the mid 160's. Feels a bit like I would have to run slower than I walk to keep my heart rate down.

Welcome to team high max HR! It comprises of Monte, you, and me as of now.

I am finally upgrading my fitbit so I am curious to see if my heart rate data changes much. I suspect I will continue to be a member of this elite club though.

I’ve found the Fitbit consistent and accurate for RHR but wholly inaccurate for heart rate while exercising

I have always assumed the reading it gives me is higher than actual but mainly because I wish it to be true. Until my heart explodes I suppose it doesn't matter too much. Now have the Versa 3 and will see if the newer tech changes anything at all.

Tuesday September 28 – 138.6 lbs
5/3/1 – Bench Intensity Deload

Bench – 10x45lbs, 8x65, 3x75, 3x85, 3x95, 3x110, 2x120, 1x135, 3x10x75
DB Rows – 2x12x60lbs

OHP – 8x45lbs, 5x5x60
NG Chins – 3x8

Swim – 15 mins

1930 cal/172 carb/86 fat/138 protein/32 fibre

Wednesday September 29 – 147.2 lbs
5/3/1 – Squat Intensity Deload

Squat – 10xbw, 10x45lbs, 5x95, 3x110, 3x130, 3x150, 3x170, 2x195, 1x215, 5x5x110
Ab Wheel – 5x20

Calf raises – 3x20x125lbs
GHR – 3x7

2050 cal/207 carb/81 fat/147 protein/31 fibre

195 felt heavy and 215 barely moved for a while. Right side of the lower back has been sore on and off lately and following this it was on. Low back was even worse after dragging a newly arrived treadmill into the house in the afternoon. Feeling a bit beat up and run down in general. Increasing running volume is probably not going to help a lot with that but I am scaling back the TM for all lifts after this deload week. More sleep would be good - coming off of a couple nights in a row of below average sleep.

Thursday September 30 – 137.2 lbs

Intervals run – 38:36, 6.92km, 1km warm up, 12 x 200m with 200m recovery jog, 1km cool down

2112 cal/201 carb/94 fat/149 protein/36 fibre

Still need to work on running slower when I am supposed to be going slow. On the flip side I still need to work on running faster when I am supposed to be going fast. Probably pretty standard. Average heart rate 162.

I think the weekly easy run is mostly a waste. You get more bang for your buck with long run + 2 interval sessions, with 1000s being the bangiest. If you are going to run only 3 days and run a half marathon then I would definitely do that.

But nah, 4 days of running + two or three full bodies per week I think was my best overall training. About 7 hours of training.

Right now I am at 8-9 hours of running per week + 1.5 hours lifting. And another 3 hours a week wondering how to schedule that crap. Hopefully done with serious marathon training soon, forever.