This should show up now without having to go through 4 extra steps. Followers please let me know!

1. With the decreased cardio load in J’s workouts, I’ve been gradually adding 4th sets to my compound lifts and anything using larger muscle groups (back, glutes, legs.) I’ve dropped rep #s and bumped up the weight. None of this will increase my size (in the one photo I had a nice post-gym pump + that light is flattering for upper back), only my strength so I’m stronger in turn as an endurance athlete. That’s the only end goal.

2. Body weight holding at 133-135 lbs, which is the lowest I like to be. Developed RED-S in late September from over-training, not sleeping, and under-fueling (couldn’t eat.) Dropped to 126 lbs; hadn’t been that low since anorexia as a teen. Had to dial back outdoor cycling mileage in October (minimal climbing, 35 miles or less/ride) to accommodate the recovery my body needed; didn’t increase cycling mileage again until almost November because of that. It worked: hormones are back to normal, energy levels & recoveries are back to normal, I’m able to do long rides again without feeling trashed.

I had to fight to get here this quickly. (RED-S recovery can take years.) I am THRILLED with my overall performance nowadays!
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Lower body - HEAVY

Warm-up
Walking lunges 3 x 12 each leg @ 25 lb plate each hand
(1 min rests)

Back squats
4 x 6 @ 145 lbs, 2 sec tempo lowering
(2 min rests)

Glute Drive Machine
4 x 8 @ 155 lbs
(1.5 min rests)

Hack Squat
4 x 6 @ 220 lbs, 3 sec tempo lowering, hips below knees at lowest part of movement.
(1.5 min rests)
This was a lifetime weight, set # (4 instead of 3) and tempo PR. Holy shit. The heavier I go, the more I tempo in order to control the movement.

Bench press - technique sets
3 x 5 reps @ 85 lbs, 3 sec tempo lowering
(1.5 min rests)

Adductors
3 x 10 @ 110
(1.5 min rests)

Abductors
3 x 10 @ 90
(1.5 min rests)

Superset x 3:
1. Box step ups x 10 each leg, 24” box
2. Single leg calf raises x 8 each leg, 25 lb KB on 45 lb bumper plate (3” height)
(1 min rests)

Superset x 3:
1. Mountain climbers with twist x 15 each leg (SLOW)
2. Unilateral dead bugs with extended leg & foam roller (see photo) x 8 each leg
These are a biiiiiiiiiiitchhhhhhh!!! But they take momentum out of the equation and really isolate the obliques on each side.