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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, 10:44 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


                        • 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

                          Comment


                          • W9D3 - Monday

                            BW: 181.2

                            AM Workout

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

                            Comment


                            • 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

                              Comment


                              • 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

                                Comment

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