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  • 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

    Comment


    • 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

      Comment


      • W10D5 - Tuesday

        PM Workout

        Easy Run
        2 Miles / 14:46 @6

        Chins
        BW x 10 x 3

        Push Ups
        BW x 20 x 3

        Comment


        • W10D6 - Thursday

          BW: 175.7

          AM Workout

          Easy Run
          3.75 / 30:45 (8:06) @5

          PM Workout

          DB Bench
          60s x 8
          65s x 8
          70s x 7
          75 x 7
          80 x 5 x 2

          Dips + Push Ups
          BW x 10 + 5 x 3

          Lunges + Squats
          BW x 15 + 10 x 3

          Crunches
          70, 40, 40

          Curls
          20s x 15, 12, 12

          W10D7 - Friday

          BW: 175.7

          AM Workout

          Tempo Run
          1 Mile Warm Up
          2 Miles x 2 between 6:30-6:50 pace
          1 Mile Cool Down


          End of Week Stats

          Avg BW: 177.2
          Waist: 32.4
          Avg Cals: ~1800
          Total Miles: 20

          Notes

          - Seeing improvement in BW and waist circum. numbers
          - One more week of low volume before testing out for the 3 Mile

          Comment


          • W11D1 - Saturday

            BW: 175.7

            AM Workout

            HBS
            205 x [email protected]
            225 x [email protected]; 8

            Press
            115 x [email protected]
            125 x [email protected]
            135 x [email protected]; 8.5; 9

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

            Chins
            BW x 10
            26lbs x [email protected]; [email protected]; [email protected]

            Curls
            65lbs x 12 x 4

            Crunches
            60; 45; 30; 30

            Comment


            • W11D2 - Sunday

              BW: 175.7

              AM Workout

              Dead
              275 x 4
              305 x [email protected]
              325 x [email protected]; 7

              CGBP
              155 x 8
              165 x [email protected]
              175 x [email protected]; 9

              Row
              135 x 11; 11; 12

              Calfs
              12; 12; 11

              Lat Pull Down Palms Face In
              148 x 10
              126 x 10 x 2

              Curls
              25s x 13; 14; 13

              Push Ups
              BW x 22; 22; 20

              Abs
              3 sets

              Comment


              • W11D3 - Monday

                Waist: 32.3

                AM Workout

                Track WO
                800m Warm Up
                200m w/ 200m jog x 2
                400m x 6 w/ ~1:30-2:00 rest
                1200m Cool Down

                Splits
                200m - 0:41; 0:40
                400m - 1:20; 1:21; 1:24; 1:27; 1:24; 1:24

                Comment


                • W11D4 - Tuesday

                  AM Workout

                  Easy Run
                  3 Miles / ~24:00 @4

                  W11D5 - Wednesday

                  BW: 176.2

                  AM Workout

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

                  Low IDBP
                  70s x [email protected]; 9; [email protected]

                  Lunges
                  BW x 12
                  40lbs x 12 x 2

                  Chins
                  BW x 9; 9; 8; 8; 8; 8; 8

                  Abs
                  BW x 40; 40; 15; 15; 15

                  Curls
                  75lbs x 12; 10; 10

                  Comment


                  • W11D6 - Thursday

                    Limited time for WO
                    Push ups
                    5 sets

                    W11D7 - Friday

                    BW: 175.7

                    AM Workout

                    Long Run
                    6 Miles / 47:32 (7:57 avg) @5

                    W12D1 - Saturday

                    BW: 175.7

                    AM Workout - Test Week

                    HBS
                    185 x 4
                    205 x [email protected] x 2

                    Press
                    115 x [email protected]
                    125 x [email protected]
                    135 x [email protected] x 2

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

                    Calves
                    135 x 12 x 2

                    Chins
                    BW x 5; [email protected]; [email protected]; [email protected]

                    Curls
                    25s x 10; 10; 10

                    Crunches
                    80; 40; 40

                    Comment


                    • W12D2 - Sunday

                      BW: 178

                      AM Workout

                      Dead
                      275 x 4
                      305 x [email protected]
                      325 x [email protected] x 2

                      CGBP
                      155 x [email protected]
                      170 x [email protected]
                      180 x [email protected]; 8

                      Row
                      45 x 13
                      65 x 12 x 3

                      Lat Pull Down
                      2 sets x 12

                      Ez Bar Curls
                      85lbs x 12 x 3

                      Push Ups
                      BW x 23 x 3

                      Crunches
                      3 sets

                      Comment


                      • W12D3 - Monday

                        PM Workout

                        Run
                        1.5 mile Warm Up
                        800m x 2
                        1.5 mile Cool Down

                        W12D4 - Tuesday

                        AM Workout

                        Lunges
                        BW x 12 x 3

                        Chins
                        BW x 12 x 3

                        Bench
                        185 x [email protected]
                        195 x [email protected]
                        205 x [email protected]; 8

                        Low IDBP
                        70s x 7; 7; 6

                        Curls
                        65lbs x 13 x 3

                        Abs
                        3 sets

                        Comment


                        • W12D5 - Wednesday

                          BW: 178.2

                          PM Workout - PFT Test

                          Chins
                          BW x [email protected]

                          Crunches
                          BW x [email protected] - Lesson, train crunches more

                          3.1 Mile Run***
                          19:[email protected]

                          *** = Track measured out to 3.1 miles. Time at 3 miles was 18:55 which is 0:40 seconds faster than my previous time!

                          Comment


                          • W12D6 - Thursday

                            BW: 176.7

                            AM Workout

                            Easy Run
                            4 Miles / 34:21 (~8:30 avg) @5

                            - Legs felt tired after yesterday


                            Plan for next 3 weeks:

                            - 3 weeks of Hypertrophy I
                            - 3 days per week of lifting following the program; 3 days per week of easy runs (4-7 miles @5); 1 day per week of either METCON or running sprints
                            - 3 weeks of low calories to finish up the cut

                            After 3 weeks:

                            - Bodybuilding I Template
                            - 4 days per week lifting following the program; 3 days per week running working towards improving 1 mile
                            - Slowly reversing from cut to maintenance to slightly above maintenance (about a month)
                            - Afterwards goal is to limit weight gain to 1lb - 1.5lbs per month
                            Last edited by AnonND; 06-03-2021, 11:56 AM.

                            Comment


                            • W12D7 - Friday

                              BW: 175.3*
                              Waist: 32.25

                              PM Workout

                              Easy Run
                              3 Miles / ~25:[email protected]

                              Comment




                              • W1D1 - Saturday

                                BW: 175.3

                                AM Workout

                                HBS
                                165 x [email protected]
                                185 x [email protected]
                                195 x [email protected] x 2

                                IBP
                                135 x [email protected]
                                145 x [email protected]; 8

                                SLDL
                                175 x [email protected]
                                185 x [email protected] x 2

                                Leg Exten
                                85 x 14
                                70 x 14

                                DB Curls
                                25s x 15; 10 (5)

                                French Press
                                35 x 15; 11

                                Calf Raises
                                85 x 15; 13

                                - Feels good to be lifting weights again as primary focus
                                - WO took approximately 60 minutes

                                Comment

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