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  • AnonND
    replied
    W10D2 - Saturday

    PM Workout

    Tempo Run
    1 Mile / Easy Pace (8:30 avg)
    2 Miles / Tempo (7:55 avg)
    1 Mile / Easy Pace (8:10 avg)

    Random Exercises
    Curls + Push Ups x 3 sets
    Crunches + Shrugs x 3 sets

    W10D3 - Sunday

    PM Workout

    Dead
    275 x 4
    305 x [email protected]
    330 x [email protected]; @8

    CGBP
    155 x [email protected]
    170 x [email protected]
    180 x [email protected]; @9

    BB Row
    135 x 10 x 3

    Lat Pull Down Palms Facing In
    120 x 12; 10; 12

    Push Ups
    BW x 25 x 3

    BB Curls
    65lbs x 14, 12, 10

    Calf Raises
    2 sets

    W10D4 - Monday

    BW: 178.2

    AM Workout

    Easy Run
    4 Miles / 33:16 (8:13 avg) @5

    Notes
    - Feeling a little run down
    - Have a lot coming up this week with work, hard to motivate myself for harder run WOs

    Leave a comment:


  • AnonND
    replied
    W9D6 - Thursday

    PM Workout

    Long Run
    6 Miles / 52:[email protected]

    W10D1 - Friday - Taper Week 1

    AM Workout

    HBS
    175 x [email protected]
    185 x [email protected] x 3

    - Traveling, do not have my belt

    Press
    115 x [email protected]
    125 x [email protected]; 7.5; 8

    - Traveling, do not have my belt

    Chins
    BW x 6; 10; 10; 11; 11

    Calf Raises
    135 x 15; 14

    Paused IBP
    135 x [email protected]; [email protected]; [email protected]

    DB Curls
    25lbs x 15; 10; 10; 9

    Crunches
    4 sets

    Leave a comment:


  • AnonND
    replied
    W9D5 - Wednesday

    BW: 179

    AM Workout

    Tempo Run
    0.5 Mile Warm Up
    3 Miles ~7:00 pace @7.5
    0.5 Mile Cool Down

    Leave a comment:


  • AnonND
    replied
    W9D4 - Tuesday

    BW: 179

    AM Workout

    Bench
    165 x 4
    185 x [email protected]
    195 x [email protected]
    200 x [email protected] x 2
    205 x [email protected]

    Low IDBP
    70s x [email protected]; [email protected];

    Lunges
    BW x 12
    60lbs x 12 x 2

    Chins
    BW x 9; 8; 8; 8; 8; 8; 8; 7; 7 (70)

    Crunches
    BW x 60; 40; 35; 25; 25

    Ez Bar Curls
    85lbs x 9, 8, 8

    Lat Db Raises
    10s x 2 sets

    Leave a comment:


  • AnonND
    replied
    W9D3 - Monday

    BW: 181.2

    AM Workout

    Easy Run
    ~5.2 Miles / 42:45 (8:19 avg) @5

    Leave a comment:


  • AnonND
    replied
    W9D1 - Saturday

    BW: 175.5

    AM Workout

    HBS
    205 x [email protected]
    215 x [email protected]
    225 x [email protected] x 3

    Press
    115 x [email protected]
    125 x [email protected]
    135 x [email protected] x 4

    Paused IBP
    135 x [email protected]; @9; @9

    Calf Raises
    3 sets x 12

    Chins
    BW x 6
    30lbs x 4
    35lbs x 4
    50lbs x 4 x 3

    DB Curls + Crunches + Push UPS
    30lbs x 8; x 40; x 15
    30lbs x 9; x 40; x 15
    25lbs x 10; x 30; x 15
    20lbs x 15; x 30; x 15

    W9D2 - Sunday

    AM Workout

    Dead
    275 x 4
    305 x [email protected]
    320 x [email protected] x 3

    CGBP
    160 x [email protected]
    170 x [email protected];@8;@9

    Cable Row
    110 x 15
    120 x 15
    140 x 14; 13

    Calf Raises
    12 x 3

    Cable Lat Pull Down
    110 x 12-15 x 3

    Curls
    65lbs x 14, 13, 13, 12

    Crunches
    50; 45; 40; 30

    Push Ups
    BW x 20; 20; 20; 20

    Leave a comment:


  • AnonND
    replied
    W8D7 - Friday

    BW: 176.5

    AM Workout

    Long Run
    6 Miles / ~48:00 @5

    Had to stop to take a "break" in the middle of the run


    End of Week Stats

    Avg BW: 177.86 (-1.12 lbs)
    Waist: 32.5 (-0.3_
    Avg Cals: ~1800
    Total Miles: 20

    Notes

    - BW stabilized and waist is back to normal. Today was all time low weigh in for this cut.
    - Going forward, if I limit my eating out on the weekends I should see some more progress in the next couple of weeks and will end up at goal BF% in 4-6 weeks.

    Leave a comment:


  • AnonND
    replied
    W8D6 - Thursday

    BW: 177.2
    Waist: 32.5

    AM Workout

    Track WO
    800m Warm Up
    200m w/ 200m jog x 6 - No rest in between
    800m x 3 - 3:00 rest
    400m x 2 - 2:00 rest

    Splits
    200m - avg 0:42
    800m - 2:58; 3:01; 3:01
    400m - 1:24; 1:21

    Leave a comment:


  • AnonND
    replied
    W8D5 - Wednesday

    BW: 177.7

    AM Workout

    Bench
    180 x [email protected]
    190 x [email protected]
    195 x [email protected]
    200 x [email protected] x 2

    Low IDBP
    65s x [email protected]; [email protected]; [email protected]

    Lunges
    BW x 12
    30s x 12 x 2

    Chins
    BW x 8, 8, 8, 7, 8, 8, 8, 7, 7 (69 reps)

    Crunches
    BW x 50, 30, 26, 30, 30

    Db Curls
    20s x 15; 12; 10

    DB RDL
    45lbs x 10 x 3

    Leave a comment:


  • AnonND
    replied
    W8D4 - Tuesday

    BW: 177.2
    Waist: 32.75

    AM Workout

    Track WO
    800m Warm Up
    1600m w/ 2:30-3:30 rest x 4
    11200m Cool Down

    Splits
    6:22; 6:19; 6:32; 6:39

    Leave a comment:


  • AnonND
    replied
    W8D3 - Monday

    BW: 180.7

    AM Workout

    Easy Run
    5 Miles / ~43:00 @5

    Leave a comment:


  • AnonND
    replied
    W8D2 - Sunday

    AM Workout

    Dead
    275 x 4 - No belt
    295 x [email protected] - Belt
    315 x [email protected] x 3

    CGBP
    135 x 8
    155 x [email protected]
    170 x [email protected] x 3

    Cable Row
    110 x 20
    120 x 15
    140 x 12 x 2

    Lat Pull Downs
    120 x 9
    110 x 10; 10

    Calf Raises
    105 x 10 x 3

    Curls
    60lbs x 12; 12; 13; 13

    Push Ups
    BW x 22; 20; 15; 15

    RDL Sit UPS
    BW x 10; 12; 15

    Leave a comment:


  • AnonND
    replied
    W8D1 - Saturday

    BW: 177.2

    AM Workout

    HBS
    175 x 4
    195 x 4
    205 x [email protected]
    215 x [email protected] x 3

    Press
    115 x [email protected]
    125 x [email protected]
    135 x [email protected] x 4

    Paused IBP
    125 x [email protected]
    135 x [email protected]; [email protected];

    Chins
    BW x 6
    25lbs x 4
    35lbs x 4
    50lbs x 4, 4, 5

    DB Curls
    25lbs x 13, 12, 10
    20lbs x 12 x 2

    Crunches
    BW x 40, 40, 30, 25, 25

    Push Ups
    BW x 20 x 3

    Leave a comment:


  • AnonND
    replied
    W7D7 - Friday

    BW: 177.7

    AM Workout

    Long Run
    6 Miles / 50:13 (8:22 avg) @6


    End of Week Stats

    Avg BW: 179.02
    Waist: 32.8
    Avg Cals: ~1900
    Total Miles: 20

    Notes

    - BW is higher in beginning of the week, so I think this avg is a bit inflated. I am probably closer to 178.

    Leave a comment:


  • AnonND
    replied
    W7D6 - Thursday

    BW: 177.2

    AM Workout

    Track WO
    800m Warm Up
    1200m w/ 400m jog + 1:30 rest x 3 / 5:06; 4:56; 4:57 splits
    800m w/ 400m jog / 3:04 split
    1200 Cool Down

    Total = 5 Miles

    Leave a comment:

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