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Thoughts on workout plan?

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2021.12.02 04:58 runnermanguy Thoughts on workout plan?

Hi, I have recently lost a bunch of weight and now focusing on running more which means I have less time for strength training.
I am working towards applying for a job which has a few physical tests. Weighted dips with 50lbs for max reps. Weighted pullups with 50lbs for max reps. Deadlift with 265lbs for max reps.
Then there are some agility & conditioning tests including a 2800m run as fast as you can.
I can currently do 12 dips and 6 pullups with the weight prescribed. Maxout deadlift at 485lbs.
The running is where I am lacking which is why I will focus more on that. I have done 2600m in 12 minutes. Id like to bring this to 3000m in 12 minutes.
I have a very long timeline to achieve the results I am after before applying, around 3 years.
I have chosen the Operator program to have enough time to get all my running in while maintaining and building my strength. With my cluster being OHP because my shoulders are pretty weak and deadlift because it is one of the things being tested. I also plan to do 3 sets of bodyweight dips and pullups in the beginning of each strength session to build the muscles I will need for the dips/pullups test as a base, and will rotate in the weighted versions as part of the cluster closer to testing.
I will also finish the Operator sessions with HIIT in the form of 20 burpees, repeating 3 times.
When it comes to running I will have 3 easy runs of 10km each and a fourth run being 15 minutes of warm up, 5k tempo run where I go hard, 10 minute cooldown. This will put my weekly mileage at 40km which I believe to be adequate for building a good running base. Once I can go back to running outside in the spring I plan to add 1k Intervalls at 4min/km pace which is what is required for 3000m in 12 minutes.
I also typically finish my running workouts with a plank for time to get some core work in, and this is also part of the tests.
What it all looks like put together:
Monday : Dips/Pullups + Operator + HIIT Tuesday : 10k easy run Wednesday : Dips/Pullups + Operator + HIIT Thursday : 10k easy run Friday : Dips/Pullups + Operator + HIIT Saturday : 5k tempo run Sunday : 10k easy run
The sunday is an optional rest day but I believe the running is resting from lifting and vice versa. I aim to complete this workout plan on a slight calorie deficit as I finish up my weightloss, after that I will maintain.
As previously stated my timeline for this is very long at about 3 years but id rather train and know I can confidently perform the tests at a good level early instead of doing it last minute.
Appreciate all critique, opinions or suggestions. Have put a lot of thought into this and am happy to discuss any of it to further improve my plan.
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2021.12.02 04:58 whynottbh I think I might have just miscarried? And I’m not sure how to feel because I didn’t even know I was pregnant. Just kinda wanna vent about it I guess? I hope this is ok. I’ll delete if anyone is uncomfortable with it, just lmk in the replies

My boyfriend (24) and I (25) don’t have sex super often now that we’ve been together for so many years and are working separate hours and whatnot, and we’re very careful when we are having sex because neither of us want kids (we don’t in any way have something against kids or those who do want them, of course! It just isn’t for us, at least not yet or in the foreseeable future).
But I got my period today - a few days early this month, which is VERY uncommon for me, after having had what felt like the worst pms of my life. Super nauseous, extremely depressive, way more tired than I’m used to, etc. And I normally pass clots during my periods, but never ones that looked how this one did.
From what Google and some other forums are showing, I really do think I miscarried, and I feel sad about it.
I’m pro-choice and if I had known about this sooner or later, I absolutely would have had an abortion for the baby’s sake as I financially and mentally/physically can’t be a mother right now. But it’s just weird and sad to think of what could have been I suppose. Like.. that was a little tiny me, essentially. Just a lil person in progress, that didn’t even get a chance, ya know? Even if it wasn’t anatomically a human yet, being that my last period ended only about 3 weeks ago.. idk. I’m just crying a lot now and I don’t really know why.
I really just don’t know how to feel about it lol I’m sorry idk where I’m going with this at all! I just have no one around to talk to about it comfortably and my boyfriend is sleeping so I can’t tell him yet.
Ty for reading if you made it this far 💞
submitted by whynottbh to pregnant [link] [comments]

2021.12.02 04:58 Spirited_Work_4997 ⛄️Frosty Floki⛄️, Hyper Deflationary, Huge Reflections, 100X gem, Doxxed, Audited, Primed for takeoff!

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🏷️ Contract Address: 0x37bb4043E8FaCf036256F6EB122ee6b62c1804bD
🔹 Renounced Ownership:
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submitted by Spirited_Work_4997 to SatoshiBets [link] [comments]

2021.12.02 04:58 Old_Bed8247 🐶SweetShiba | STEALTH launch very SOON | GREAT team | marketing planned✅ | Elon tweet!!

Great team behind MoonVikings
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🐶Contract: 0x20d8f80f9c0a5b62679d5a645a2e445443b6e9d1
🐶Pancakeswap :
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Join us to the moon! The team is very motivated to make this a succes and THE new big meme coin.
submitted by Old_Bed8247 to cryptostreetbets [link] [comments]


submitted by Which_Affect5334 to MyEtherWallet [link] [comments]

2021.12.02 04:58 reindeer7165 zekrom raid on me 8608 6346 6090

8608 6346 6090
submitted by reindeer7165 to PokemonGoFriends [link] [comments]

2021.12.02 04:58 ImNotYourRealDaddy Looking for Bilingual (Spanish/English) Couples Counselor

Hey y’all,
Coming to you all again with an info request. I’m looking, as the title says, for a bilingual couples/marriage counselor. I’d like to start seeing one now as everyone always suggests rather than when a major problem arises. The only problem is that my partner speaks English pretty damn well (far better than my Spanish) but on occasion, we have to take extra time and precautions when talking about things to make sure we’re understanding each other correctly. I know enough Spanish to know that Google Translate and other services are not remotely accurate and they don’t understand regional dialect or slang in a way that is trustworthy and don’t even get me started on its inaccuracy with words that have multiple meanings.
Anyway, I really just want someone there for us to handle any of the small squabbles in the meantime so in the future when we hit a major roadblock we’ll be able to come out on the other side understanding each other at the very least if we can’t agree with each other.
I Am Not Your Real Daddy
submitted by ImNotYourRealDaddy to Louisville [link] [comments]

2021.12.02 04:58 Unseencore Project L | HUD Design Concept

Project L | HUD Design Concept submitted by Unseencore to Project_L [link] [comments]

2021.12.02 04:58 Pasa90 Mega steelix 8389 3095 2694

submitted by Pasa90 to PokemonGoRaids [link] [comments]

2021.12.02 04:58 when-the-fart Thought I'd share this for anyone who needed to see it (Not OC, credit in comments)

Thought I'd share this for anyone who needed to see it (Not OC, credit in comments) submitted by when-the-fart to wholesomememes [link] [comments]

2021.12.02 04:58 idontknow6868 LV Sling bag from Hyper Peter

submitted by idontknow6868 to DesignerReps [link] [comments]

2021.12.02 04:58 SnooGadgets5328 New community to set up those interested in league play - all skillsets welcome!

submitted by SnooGadgets5328 to halo [link] [comments]

2021.12.02 04:58 Saharan What all matters when catching an Orre Ribbom Master?

I really haven't been in touch with the pokemon series for a long while, but recently I got back into it with BDSP, and found this sub, and now this is really something I want to try. But I'm looking at all these new features... ability capsules, bottlecaps, mints... it's like with each generation more and more things about your pokemon become irrelevant, to the point where you could catch the worst pokemon possible and by the end of things, have it be amazing no matter what.
So what still matters and what should you still look for, when catching a pokemon in Orre? Not natures, not IVs, not abilities... basically, its nickname, whether it's shiny, and what pokeball you catch it in? Is that literally it, or am I missing something?
submitted by Saharan to pokemonribbons [link] [comments]

2021.12.02 04:58 AftabSAVAGE P a i n S t i c c (made this like months ago for a game suggestion)

submitted by AftabSAVAGE to robloxgamedev [link] [comments]

2021.12.02 04:58 Ujo000 Swapping BTC to Rune, keep getting this error, any suggestions?

Swapping BTC to Rune, keep getting this error, any suggestions? submitted by Ujo000 to THORChain [link] [comments]

2021.12.02 04:58 Grovve What if we removed the cash bags from TH since inflation is an issue? Crazy idea right?

This seems so obvious. There’s so much talk about adding gold sinks and wanting to fix death costs. They go hand in hand. You cannot have one without the other. So why are we adding to the issue with cash bags on TH which are very common. If someone wants to pay for GP they can buy a bond. This is just so counterintuitive.
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2021.12.02 04:58 Chengyummy 见骥一毛 Know Only One

submitted by Chengyummy to Chengyu [link] [comments]

2021.12.02 04:58 raaner12 El creciente ecosistema de Polygon respalda el repunte del precio de MATIC

submitted by raaner12 to CryptoMonedas [link] [comments]

2021.12.02 04:58 julythefrouth He said yes to trying a relationship 😊

So I posted on @askgaybros about a wonderful night I spent with my long term crush (check for context), it was a rough time without him being in town. I hit him up on recently and we started chatting quite well and we started expressing our attraction for each other. He asked the normal questions that any gay person would ask like our positions ,both verse tops with slight dislike for bottoming but willingly to please lol, however he was willing to try this out. Of course we’ll take it slow but I’m just so excited about this, I just had to share, wish me luck :)
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2021.12.02 04:57 Deep_Equal Question

I just out of the psych ward not too long again. While I was there one of the doctor brought up my diagnosis. He basically went to go grab some paper and handed it to me. It was a paper on Borderline Personality Disorder. He told me that he thinks I have it. When I was discharge I got diagnose with Major Depressive Disorder. I'm wondering if I should go and see if I do have bpd.
submitted by Deep_Equal to BPD [link] [comments]

2021.12.02 04:57 Byokka Yes I watch Apollo’s stream. Who’s this nymn guy you keep talking about?

Yes I watch Apollo’s stream. Who’s this nymn guy you keep talking about? submitted by Byokka to RedditAndChill [link] [comments]

2021.12.02 04:57 Odd_Personality_3766 Made ralsei into a D-boi cuz why not?

Made ralsei into a D-boi cuz why not? submitted by Odd_Personality_3766 to Deltarune [link] [comments]

2021.12.02 04:57 PropertyConsultant17 2 & 3 BHK Premium Home at Majestique Towers

Majestique Towers at Kharadi is a project in the midst of this vibrant and bustling neighbourhood, enhanced by its meticulous planning, outstanding architecture, and superior aesthetics. While the rest of the world is busy creating inferior apartments, Majestique Towers stands out as a work of art. Majestique Towers, elegantly handmade with exquisite embellishments, is more than simply another chip in the block it is a refuge that provides an over-the-top experience to the fortunate few who call it home.
More details like floor plans, rera, pricing & brochure are at Majestique Towers
submitted by PropertyConsultant17 to realestateads [link] [comments]

2021.12.02 04:57 nsdorghamfw Yesterday I made about 0.01$ while it was increasing in the last 7 days. What is wrong?

I have published an app 2 weeks ago.
My revenue reports was going in an increasing order in the last 7 days from 0.01$ till it reached 0.68$ 2 days ago.
Yesterday my revenue has dropped to 0.01$ and today it seems to be stuck at 0.0$.
Knowing that this drop started with the start of this month after my last month revenue was finalized.
Speaking about issues or limits:

I am just worried about this sudden drop in my revenue knowing that I don't have any issues on my account.
Is this normal for new apps or what? and if not, What should I do now?
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2021.12.02 04:57 AI-yi222 I'm looking for scholar who can manage this team!!!

I'm looking for scholar who can manage this team!!! I'm looking for scholar who can manage bellow team!!!
please upvote this!!!
If you are interested, please fill this form!!
# Axie scholarship
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