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  • W7D4 - Tuesday

    BW: 180.7

    AM Workout

    Test PT 3 Mile
    3 Miles / 19:38 @9
    Splits miles: 6:19; 6:49; 6:30

    Notes
    - Obviously started too fast and really slowed down for the second Mile
    - I think I gained weight while I was away for two weeks, I am surprised my BW is floating around 180 right now
    - Overall, a little surprised I am not faster but big perspective, I am only 3 seconds slower than my fasted time

    Comment


    • W7D5 - Wednesday

      BW: 177.8

      AM Workout

      Bench
      175 x [email protected]
      185 x [email protected]
      195 x [email protected] x 4

      Low IDBP
      65s x [email protected]; @9; [email protected]

      Lunges
      BW x 12
      60lbs x 12 x 2

      Leg Raises
      BW x 10 x 4

      PM Workout

      Chins
      BW x 10, 10, 9, 9, 8, 8, 8 = 62 reps

      Crunches
      BW x 4 sets
      Last edited by AnonND; 04-28-2021, 09:44 PM.

      Comment


      • 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

        Comment


        • 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.

          Comment


          • 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

            Comment


            • 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

              Comment


              • W8D3 - Monday

                BW: 180.7

                AM Workout

                Easy Run
                5 Miles / ~43:00 @5

                Comment


                • 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

                  Comment


                  • 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

                    Comment


                    • 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

                      Comment


                      • 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.

                        Comment

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