Got on the bike for 10 minutes did some light stretching and then hit lower body weights.
3 sets of backsquats up to 225 for triple
4 sets of stepups to box with 185 for 12 reps
3 sets of front squats 185 x 5
3 sets of calf raises (250 x 8)
3 sets of hypers
3 sets of hanging leg raises
Felt pretty strong tonight. Glute is feeling good for these exercises. Didn’t feel any discomfort on the bike which is an improvement.
Cheers,
Chris
good work outs. do you have a coach? Where do you live.?
Thanks!
I have been developing my workouts strictly from info on this forum. I have been in discussion with a few coaches locally in Toronto (Colin Inglis and a few others)
But virtually all of the info I have used for my workouts has been from here. My hope is to be in shape for indoors to hit in the mid low 23 FAT range in the 200 and outdoors next year run consistent mid 11’s FAT or faster. (Masters class (My PBs are 10.83 W) and 22.0 in the 200 but I used to be consistent 11.0-11.3 FAT and 22.4-22.7 FAT range back when I was competing in the early-mid 90’s
Cheers and thanks again,
Chris
GPP (6 weeks starting Sept 1st)
Monday Day 1: Short hills/Lower body weights/Plyos
Tuesday Day 2: Upper body weights, jogging, drills, stretching
Wednesday Day 3: REST DAY
Thursday Day 4: Longer hills/Lower body Weights
Friday Day 5: Upper body weights, jogging, drills, stretching
Saturday: Strength Endurance
Sunday: Light jog, stretching, rest
Monday Day 1: short hills/Lower body weights/Plyos
warmup, drills, strides
Hills:
2 sets x 4 reps x 30 meter hill sprints (steep)
Plyos:
1 sets sprint bounds
2 sets pogos
Weights
5 sets back squats (2 of those sets light box squats)
4 sets step ups to box with weight
3 sets front squats
3 sets calf raise
3 sets hypers
3 sets hanging leg raise
Tuesday Day 2: Upper body weights/Recovery work
3 sets flat bench
3 sets chins
3 sets standing shoulder press
3 sets alt arm dumbell curl
Followed by warmup jog (5-10 minutes), stretching
Wednesday Day 3: REST DAY
Thursday Day 4: Longer hills/lowerbody weights
2 x 4 x 150 hills with walkback recovery (3 minutes between sets)
3 sets powercleans
3 sets snatch grip deads
3 sets of hanging leg raise
3 sets hypers
Friday Day 5: Upper body weights with jog followed by stretching
3 sets flat bench
3 sets chins
3 sets of hanging leg raise
5-10 minute jog followed by stretching
Saturday: Strength Endurance
Warmup jog, stretching, 3 x 80 meter running A’s at walking pace, cooldown jog
Sunday: Light jog or bike, warmup and stretching
Did upper body weights today and a jog.
3 sets flat bench (205 for 6)
3 sets chins (8-10 reps)
3 sets standing shoulder press (135 for 5)
3 sets hanging leg raises (sets of 15)
3 sets hypers (sets of 8-12)
Felt god today little tired though. (Working on my car for 2 hours this morning and it was hot and humid outside.
Weighed myself after the workout: 193 pounds with shoes, pants and t-shirt. Starting to get trim again!! (Was 205 7-8 weeks ago!)
Once I get back into the circuits and intervals in september I think I can get to 185 pounds and still maintain/increase my strength.
cheers,
Chris
Did light lower body weights this morning.
10 minutes on bike for warmup then
3 sets box squats Westside style (up to 185 for triple)
2 sets of stepups with 135 to high box. (20 reps per set, 10 per leg)
3 sets of light calf raises (sets of 10 with 250)
Felt pretty good.
3 sets front squats (225 for 4 reps)
4 sets stepups to box (205 for 12 reps, six per leg)
3 sets calf raise (250 for 15 reps)
3 sets hamcurls (Very light 140 for 10 reps)
3 sets leg extensions (150 for 10 reps)
3 sets hypers
3 sets hanging leg raises
Cheers,
Chris
Ran long hills today.
Hill length is 200 meters. Starts shallow ends steeply
2 x 4 x 200meters walkback recovery. 3 minutes between sets
Hamstring felt pretty good. Took them pretty easy today.
They were aerobically very difficult.
Chris
5 sets bench press (up to 205 for 8 reps)
4 sets chins (8-10 reps)
3 sets standing shoulder press (135 for 6)
3 sets hanging leg raises (15-20 reps)
3 sets of hypers
3 sets of dips (10 reps)
3 sets of single arm bicep curl (45’s for 6 reps)
Worked out over lunch today. Felt good. Probably hit circuits on Thursday and light legs tomorrow.
Bodyweigt is at 193 now. Getting pretty light again. 12 pounds weight loss in ~4 months is pretty good considering I am maintaining/increasing my strength.
I would like to hit 185 but be about 20% stronger than I am now.
Cheers,
Chris
Had a great workout today. I am on call tonight so decided to hit the gym this morning. Did light legs and then core work.
4 sets front squats (up 185 for 6)
2 sets of stepups to box with 135 (20 reps (10 reps each leg per set)
3 sets of light ham curls (up to 140 for 10 reps)
3 sets of reverse hack squat 315 for 6 very explosive
Core:
4 sets hanging leg raises
4 sets of med ball situps with pass to partner
4 sets of twisting hand off med ball
4 sets of hypers
Great workout. Going to rest tomorrow and hit long hills again on Thursday. Ham is feeling really good now.
Cheers,
Chris
Here is my GPP:
Sat morning 9:00am: Lower body weights/light core
Sunday evening 7:30pm: Hills (8 x 250 fairly steep little rest, highly lactic and muscular in nature)
Monday evening 5:30pm: Upper body weights/light core
Tuesday evening 5:30pm: Lower body weights/heavy core
Wednesday: Rest
Thursday 5:30pm: Hills/plyos (2 sets x 10 reps x 40meter, 2 sets each of sprint
bounds, depth jumps, pogos) Extremely high in plyos and explosive strength
Friday evening 6:00pm: Upper body/light core
All weight sessions listed above have either light jog (5-10 minutes) or 10 minute bike session included in warmup and or cooldown
warmup, drills, strides then
10 x 200 steep hills with walk back recovery. All were in the 24-27 second range. Was very happy. Felt strong. Massive Lactic work and aerobic.
Did core work afterwards, hamstring work and stretching.
Upper body tomorrow and then Legs on Sunday.
Cheers,
Chris
4 sets front squats: (225 for 3)
4 sets stepups (205 for 12)
3 sets of calf raise (270 for 12 reps)
3 sets hanging leg raise
3 sets weighted hypers
3 sets medball situps passing to partner overhead
3 sets side hand offs with med ball
Good workout. Little tired today
Cheers,
Chris
Aug 25th - upper body weights:
3 sets bench (Up to 205 for 8)
3 sets chins (6-10 reps)
3 sets hang cleans with pushpress (up to 135 for triples)
3 sets dips (sets of 10)
3 sets arm curls (sets of 20 with 40 pounds)
Felt pretty good. Going to run long hills again tomorrow 
Chris
Aug 26th Hills
Ran long hills today and nearly died!!
2 x 300 - 36 seconds and then 39 seconds (walkback recovery) nearly barfed all over myself)
2 x 200 - 27 seconds, 29 seconds (walkback recovery) nearly barfed again
Feeling pretty powerful though and am pleased with the times considering the steepness of the hill. (It is a ski resort hill) 
Near the end of the second 300 and the second 200 I almost couldnt walk back down the hill. GREAT lactate work.
Ran a couple of strides afterwards and hip height and power felt great. They are definitely helping me.
Really looking forward to tearing up a couple of 200’s and 300’s this indoor season! These workouts are going to be GREAT for mental toughness!
cheers,
Chris
Lower body weights tomorrow (squats, deads, rev leg press etc)
Aug 27th light lower body and core
4 sets of front squats (went up to 225 for triple but dumped the last rep) got out of shape smacked the safety bars at the bottom and messed up my timing. Otherwise felt good.
3 sets of hypers
4 sets of hanging leg raise
3 sets incline situps (weighted)
Nice easy recovery workout hahaha!
Cheers,
Chris
Aug 29th Upper body weights
4 sets pushpress (up to 135)
3 sets chins
3 sets flat bench (up to 205 for 5, tired after pushpress)
3 sets dips
3 sets bicep curls
3 sets hanging leg raise
3 sets situps
3 sets med ball work
3 sets weighted hypers
Aug 30 - Hills
6 x 200m hills @90% with walkback recovery
ran these at a different location that wasnt as steep. Felt great, good and fast
Cheers,
Chris
Aug31 - Lower body/core
4 sets front squats (Up to 225 for 3)
3 sets snatch grip deadlifts (up to 225 for 3)
3 sets hamcurls (up to 140 for 8)
3 sets standing calf raise (225 for 8)
6 sets medball work (sets of 20-25 reps)
good workout even though I was a little hung over today hehe
Chris
Sept 2nd logging and upper body weights
Went to my folks cabin and spent about 2.5 hours cutting down fairly large trees and clearing underbrush. It was a great workout
Then went to the gym tonight:
3 sets bench (225 x 5 reps, strong tonight)
3 sets chins 5-8 reps
3 sets standing shoulder press (135 x 5 again strong)
3 sets of bicep hammer curl (40’s for 10 reps each arm)
3 set of dips 10 reps
4 sets of hanging leg raises
3 sets of alt knee situps
2 sets of hypers
Felt strong as an ox tonight. I think all the wood cutting, lifting/moving really woke up my CNS and worked muscles I havent used in a long time
Hills/plyos tomorrow…
Cheers,
Chris
Sept 3rd Lower body weights/hike
Hit lower body today. Was pretty stiff from all the activity yesterday so I wasn’t terribly strong.
3 sets front squats: up to 205 for 4
3 sets of steup ups up to 185 for 5 per leg
3 sets of ham curls/reverse leg press (up to 110 for 8)
3 sets of calf raise
Then went on a hour hike. It was up along the side of a fairly steep cliff (900 feet)
Lots of stairs that I did bounding up etc. It took an hour and was great. (Weather was perfect)
Have a stag tomorrow so I am going to be pretty hammered and then hung over the next two days hehehe
Cheers,
Chris
Sept 6th Lower body weights
Good workout today.
4 sets of front squats (225 for triple)
2 sets stepups to tall box (135 for 18 reps per set (9 per leg)
3 sets snatch grip deads (275 for 3)
3 sets calf raise
3 sets reverse leg press
2 sets leg extension
3 sets hanging leg raises
2 sets hypers
Felt pretty good today. Weather is crappy today so I didnt bother running plus I am on vacation hehe
Cheers,
Chris