Name: Playbook - Nick Bare - W5/D5 Block 2 - Easy Run + Upper Body Hypertrophy
Uploaded: 2023-11-29T11:31:26.437Z
Duration: 60 min
Description: W5/D5 Block 2 - Easy Run + Upper Body Hypertrophy

Eli Slipper

Did 7 miles east run on pull day average pace 8:20

Mikey Hyatt

Timothy

Jack

Kristian

Joey

Michael

Garrett

Solid upper body pump after an Ironman 70.3 two days ago

Tony

John

Taylor Young

Toni

Gaven Aden

Lachlan

Anonymous

Jake Richard

Sean

Could substitute a chin up for diamond push-ups. Full upper pump and allows for rest on the lats/biceps & forearms

Hunter

Nate

Good blood flow.  Time for lots of water and stretching before next push dsy

Ryan

Stan McCoy

Oliver Thomas

Hey Nick. I know you probably won’t read this but if you do, I just want to say Thank you. I’ve been an athlete all my life playing hockey and running the firefighter combat challenge at a high level. When I turned 50 I had my last race and then I was done. I still lifted weights but it was the same old routines and no cardio. I just stumbled across your you tube and it literally changed the way I think, eat and train. Since I’ve been doing your program for 5 weeks now, my body has transformed. I’ve always had a runner inside of me so the running has been an adjustment that I love. My fiancé also took up running and it’s something we can do together. I stay with her for the first 7 km then do another 5 on my own, or whatever the program says to do. So again keep inspiring and thanks!!

Robert murray

andy

Andrew

Cheyne Adam

Told myself I was only gonna do 3mi....got going and did 4! +25miles for the week, sitting at 237lbs #GOONEMORE

Justin

Nasty pump. Just spent 20 min posing in the mirror.

*WORKOUT 1
Cardio - beginner
Easy run - Complete 35 minute run at an easy pace (RPE 3-4) (Zone 2-3)

Cardio - intermediate/advanced
Easy run - Complete 7 miles at an easy pace (RPE 3-4) (Zone 2-3)

**Refer to the MAF 180 Formula within "insights" of the app.

*WORKOUT 2
Shoulders/Arms Strength Training
- Core Circuit
- Dumbbell Chest Press
- Pull Up Superset
- Overhead Barbell Press
- Chest Flys
- Lateral Raise Complex
- Arms Superset

7.0 mi Jog

Running

Complete 3 rounds of the following exercises to build a strong core. Rest 1 minute in between each round.

- Hold on to the bar with your palms facing away form you
- Raise your legs without swinging back and forth
- Come down in a controlled motion engaging your core

Hanging Leg Raises

- Come down keeping your core engaged
- Reverse the motion and come up
- Reach for your toes

GHD Decline Sit Ups

Core Circuit

Select an appropriate weight for the recommended reps and set up on a free weight bench. Start with the weight perpendicular with your body and in a controlled movement lower the weight to right outside of your chest. Drive through your feet and press the weight back to the starting position.

Dumbbell Chest Press

Complete as many reps as possible (AMRAP) of pull ups, rest 30 seconds, and complete as many reps as possible (AMRAP) of chin ups. Rest 90 seconds in between each superset.

- Hold the bar outside shoulder width
- Pull you body up
- Bring your elbows into your ribs
- Engage your back as you go up
- Come down in a controlled motion

Pull Ups

- Hold the bar with your palms facing you 
- Pull your body up
- Engage your back as you pull up
- Keep your elbows close to your body

Chin Up

Pull Up + Chin Up Superset

- Hold the bar right above your chest
- Press the bar over your head engaging your shoulders
- Press until you reach full extension 
- Come down in a controlled motion keeping your core engaged

Barbell Overhead Press

- Set cable attached at chest height or higher.
- Pull cable attachments into your body first, lean forward and extend arms out to protect shoulders.
- Execute slow and controlled movements to focus on chest contraction at the top of each repetition.

Cable Chest Fly

- Raise the dumbbells up to shoulder height
- Keep your core engaged
- Come down in a controlled motion focusing on your shoulders

Lateral Raise Complex

Complete 12 reps of bicep barbell curls and move directly into 15 reps of tricep cable extensions.

Keeping your elbows by your side, and avoiding them to flare out, curl the weight up while maintaining a neutral back position. Lower the weight slowly.

Barbell Curls

- Hold the rope with your palms facing each other
- Extend your arms engaging your triceps
- Come back to the initial position in a controlled motion

Cable Triceps Extension

Barbell Curl + Tricep Cable Extension

W5/D5 Block 2 - Easy Run + Upper Body Hypertrophy

Noah

Ivan

Danny

W1/D1 Block 1 - Easy Run + Chest Strength

Only ram 3 miles due to time restraints. Will run more later. Great workout

Roger Snow

W1/D2 Block 1 - Easy Run + Back Strength

Brutal. Did 6 miles
10x15 pushups 
Latpulldown instead

Casey Guerrero

W1/D3 Block 1 - Fartlek Run + Bodyweight Strength

First time trying and I feel very good and I will be sore tomorrow haha!, awesome workout👍👍

Daniel

W1/D4 Block 1 - Lower Body Strength

We need to add a little rear delt on that one 😅

Me and my centre partner (rugby) just smashed this

Adam

W1/D5 Block 1 - Easy Run + Shoulders/Arms Strength

First time running for 60min straight in probably 15 years. I covered 5 miles on the treadmill.

Brian Leigh

Total time: 01:53:23
Avg pace: 7:02/km
Avg Heart Rate: 139 bpm
Focused on my breathing and heart beat to determine the pace.
MAF 180: 144 bpm

Agha Arsallah

W1/D6 Block 1 - Long Run

Much needed getting rest before this 10 miler tomorrow!

Matthew

Getting much needed rest, stretching, completing sleep, and prepping for the upcoming training week.

Jordon

W1/D7 Block 1 - OFF/RECOVERY

Luke Roberts

Very nice chest day. Felt good. Broke up the 5 miles into 1 mile intervals

Jake

W2/D1 Block 1 - Easy Run + Chest Strength

Did bench instead of dead’s. Legs were fried

Nasty back day, the little changes made a difference

W2/D2 Block 1 - Easy Run + Back Strength

First time since high school track doing repeats, felt good!

Keith

Run was rough. Push-up and pull-ups were a great pump. Still working to build my sets up so there are fewer brakes in the set.

W2/D3 Block 1 - 800 Meter Repeats + Bodyweight Strength

Very nice leg day, felt stronger. Pr in some excercises.

Alistair

W2/D4 Block 1 - Lower Body Strength

W2/D5 Block 1 - Easy Run + Shoulders/Arms Strength

11 mile long run
1:27:30
Average pace 7:57
Lots of stomach issues tonight 
Had to do long run Thursday after Wednesdays track workout.

Jose

W2/D6 Block 1 - Long Run

Dane

W2/D7 Block 1 - OFF/RECOVERY

Nasty pump. Triceps were destroyed by the end.

Great pump. 38 minutes, no abs nor cardio no arms

Maghee

W3/D1 Block 1 - Easy Run + Chest Strength

Brutal workout. Back and forearms were pumped

Sody

W3/D2 Block 1 - Easy Run + Back Strength

1 miles repeats hit different. Definitely need to pace better!

Best mile repeats ever. It's all coming together

W3/D3 Block 1 - One Mile Repeats + Bodyweight Strength

Nasty leg day. Haven't done a heavy 3x3 squat in a while.

W3/D4 Block 1 - Lower Body Strength

Got the run in, but didn’t get the shoulders and arms in. 🤦🏼‍♂️

W3/D5 Block 1 - Easy Run + Shoulders/Arms Strength

Went 6 miles in just under an hour for the first time since cross country in high school 🔥

11.50 miles 
7:48 average 

Had to cut slightly short

W3/D6 Block 1 - Long Run

Fotios

Frederick Giroux

W3/D7 Block 1 - OFF/RECOVERY

Benjamin

W4/D1 Block 1 - Easy Run + Chest Strength

W4/D2 Block 1 - Easy Run + Back Strength

Changed the tempo run. 1 mile jog warmup, 1/4 mile run + 3/4 mile jog x 3

One day I’ll feel up to doing the full push ups and pulls 😅

Laryn Welch

Callum

W4/D3 Block 1 - Tempo Run + Bodyweight Strength

Nice leg day, felt stronger. Heavier on squat

W4/D4 Block 1 - Lower Body Strength

Ricky

Had to poop halfway through my run 🤣🤦🏻‍♂️

W4/D5 Block 1 - Easy Run + Shoulders/Arms Strength

SLOW steady state running has greatly improved over these four weeks

Still going hard on my vacation!!
#canthurtme

W4/D6 Block 1 - Long Run

Cameron

Alex

W4/D7 Block 1 - OFF/RECOVERY

6 miles, 7:40/mile
Substituted split squats for barbell squats

Connor

W5/D1 Block 2 - Easy Run + Lower Strength

In Mexico for vacation and still got it done 👌

Great workout but . . .  The bench press was a bit unrealistic. Can anyone do 85% of max 5x5 with 45 seconds rest?!  Especially after the push ups

Kevin

W5/D2 Block 2 - Easy Run + Push Strength

Altered the run:
3min jog, 7min run x 4
5min jog
45 min, 4.46 miles (treadmill)

9.5 miles
Warm up 2 miles 8:20 pace 
3x10 min tempo 7:00 pace
3 min jog in between 8:20
Cool down 2 miles 8:20

W5/D3 Block 2 - Tempo Run + Bodyweight

W5/D4 Block 2 - Pull Strength

W5/D6 Block 2 - Long Run

Seiji

Force to a bit of uphill sprinting at work, so now time to relax.

W5/D7 Block 2 - OFF/RECOVERY

W6/D1 Block 2 - Easy Run + Lower Strength

Tyler

W6/D2 Block 2 - Easy Run + Push Strength

I always enjoy these days. Just grind it out.

W6/D3 Block 2 - Tempo Workout + Bodyweight

W6/D4 Block 2 - Pull Strength

W6/D5 Block 2 - Easy Run + Upper Body Hypertrophy

I repeated this week because I was under the weather a few days last week but felt stronger than ever today on the run. Did 11 miles #GOM

Erin

Clay

W6/D6 Block 2 - Long Run

W6/D7 Block 2 - OFF/RECOVERY

W7/D1 Block 2 - Easy Run + Lower Strength

Buzzlight2

W7/D2 Block 2 - Push Strength

Total accountability here boys. I sandbagged this all. Couldn’t finish all because of my own personal lack of discipline lately. I will be better

Taylor

Luke

W7/D3 Block 2 - Track Workout + Bodyweight

W7/D4 Block 2 - Pull Strength

Ladies and gentleman, please remove your hats and join me for a rousing chorus of “I’m Too Sexy For My Shirt.” Ready…and go

W5/D5 Block 2 - Easy Run + Upper Body Hypertrophy

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