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  • W2D3 - 1/15 - 186.8 (34.6in)

    Deficit Dead
    275 x [email protected]
    295 x [email protected] x 3

    CGB
    175 x [email protected]
    185 x [email protected], 8.5, 9

    Leg Press
    365 x 8
    425 x 8 x 3

    Cable Row - Myo Reps
    130 x 15, 6, 7, 7, 6, 6

    Curls
    55lbs x 15 x 3

    Calfes
    115 x ~15 x 3

    Comment


    • W2D4 - 1/16 - 186.8

      Run: 1.3 miles @6
      Pull Ups: 50 total
      Push Ups: 100 total
      Squats: 150 total
      Planks: 1:00 on ; :30 off x 4

      W2D5 - 1/16 - 186.8

      Dead
      [email protected]
      [email protected]

      Bench
      [email protected]
      [email protected]

      LBS
      185x8x2
      205x8

      W2D6 - 1/17

      LISS: 4.6 miles ; ~37:00 @ 8
      Chins: BW x 14, 8, 7
      Ab Wheel: 15, 12, 12
      Curls: 10-15 reps x 3 sets

      W2D7 - 1/18 - 185.6 (34.75)

      Avg Weight: 186.6lbs
      Waist: 34.75
      Cals: ~2225 (3 days off target)


      Comment


      • W3D1 - 1/20

        Squat
        305 x [email protected] - +10lbs
        240 x [email protected] x 4 -+5lbs

        Incline
        205 x [email protected] - +5lbs
        165 x [email protected] x 5 - +5lbs and extra set

        Split Squat
        BW x 15 x 2
        45lbs x 15 x 2

        Seated Dumbell Press
        45s x 13
        35s x 14
        35s x 12

        Curls
        65lbs x 15 x 3

        Comment


        • W3D2 - 1/21 - 183.6

          Run: 3 Miles ; 23:05 @ 7.5
          Chins: 20lbs x 8 x 3
          V Sit Ups: 10, 9, 6

          Big bw drop today, lets see how this holds up.

          Comment


          • W3D3 - 1/22 - 185.8

            Dead
            430 x [email protected] - +5lbs from last weeks
            345 x [email protected] x 5 - +1 set

            CGB
            175 x [email protected]
            185 x [email protected], 9
            175 x [email protected]

            Leg Press
            395x8
            435x8x3 - +10lbs from last week

            Cable Row - Myo Reps
            150 x 13
            140 x 6, 7, 6, 5, 5

            Curls
            65lbs x 15, 15, 10, 4, 4

            Comment


            • W3D4 - 1/23 - 187

              Run: 2 miles ; 14:30 @ 7.5
              Chins: BW x 7 x 8 (56 total)
              V sit ups: 4 sets
              Sit ups: 4 sets

              W3D5 - 1/24 - 187.2 (34.5)

              LBS
              205 x [email protected]
              225 x [email protected], 8.5

              Bench
              255 x [email protected] - -5lbs from last week. Bad hand off/spot
              245 x [email protected] - No hand off/spot
              210 x [email protected] x 4
              [email protected]

              Deficit Dead
              275 x [email protected] x 3

              Dumbell Bench
              60lbs x 15, 13
              50lbs x 15

              Comment


              • W3D6 - 1/25

                Run: 4.5 miles ; 34:30 (~7.8mph) ; @7
                Chins: BW x 16 (+2), 8, 9
                VSit Ups: 4 sets

                W3D7 - 1/26 - 185.2

                Avg BW: 185.76 (-0.9lbs)
                Waist: 34.5 (-0.25in)
                Cals: 2150 (2 days off target)

                Comment


                • W4D1 - 1/27

                  Squat
                  315 x [email protected] - 10lbs more than last week
                  245 x [email protected] x 5 - 5lbs more than last week

                  Incline Bench
                  210 x [email protected] - Overshot RPE
                  165 x [email protected], 8, 8, 8.5, 8.5 - RPE started to creep up, but still solid

                  Split Squats
                  30s x 12 x 4

                  Dumbell Press
                  40s x 12 x 4

                  Curls
                  70lbs x 12, 12, 10
                  55lbs x 12

                  Comment


                  • W4D2 - 1/28 - 185.2

                    Run: 3 miles ; 22:30 (8.0 mph) ; @7.5
                    Chins: BW x 8, 5 ; 25lbs x 8, 7, 8
                    Ab Wheel: 20, 15, 12
                    Leg Raises: 6, 6, 6

                    Comment


                    • W4D3 - 1/29 - 186.8

                      Dead
                      435 x [email protected]
                      350 x [email protected] x 5

                      CGB
                      175 x [email protected]
                      185 x [email protected], 9
                      175 x [email protected], 9

                      Leg Press
                      405x8
                      455x8x4

                      Cable Row - Myo
                      140 x 14, 5, 5, 5, 4, 4, 4

                      Curls
                      70lbs x 12, 12
                      55lbs x 12, 12

                      W4D4 - 1/30 - 185.2 (34.25in)

                      Run: 2 miles ; 17:00 @ 7.5 - Legs were pretty sore from leg press but still not sure why this was so slow. I ran it on a different treadmill so that might be another reason.
                      Chins: BW x 7 x 9 (63 total)
                      VSit Ups: 7 x 4
                      Sit Ups: 20 x 5

                      Comment


                      • W4D5 - 1/31 - 186.2

                        LBS
                        215 x [email protected]
                        225 x [email protected], 9
                        205 x [email protected]

                        Bench
                        255 x [email protected]
                        245 x [email protected]
                        210 x [email protected], 8, 8, 8.5, 9 (5 sets)

                        Deficit Dead
                        285 x [email protected] x 3

                        Dumbell Bench
                        65s x 12 x 2 - Did not do the other two sets, got caught in a conversation and ran out of time

                        Feeling pretty sluggish overall. Sleep is good but calories are low.

                        Comment


                        • W4D6 - 2/1 - 185.8

                          Run: 4 miles ; 34:30 ; @7
                          Chins: BW x 17, 9, 8, 7
                          Sit Ups: 10, 10, 8, 7
                          Curls: 15 x 3

                          Weight: 185.84 (+0.08lbs)
                          Cals: 2050 (3 days off target)
                          Waist: 34.25 (-.25inches)

                          Comment


                          • W5D1 - 2/3 - 185.8

                            Squat
                            [email protected]
                            [email protected]
                            [email protected]

                            Incline
                            [email protected]
                            [email protected]
                            [email protected]

                            Walking Lunge
                            50lbs x 12 (each leg) + 6 squats x 3

                            Press
                            75lbs x 12 x 3
                            65lbs x 12

                            Curls
                            75lbs x 12 x 2
                            65lbs x 12 x 2

                            Looking forward to finishing this cut and this cycle in three weeks. Depending on my waist size I might tack on an additional week. If not, I am going to run the first four weeks of the 4 day hypertrophy template and then jump into the 12 week strength template while gaining weight slowly.

                            Comment


                            • W5D2 - 2/4 - 185.8 (34.1in)

                              Run: 3.1 miles ; 24:17 @ 7
                              Chins: 30lbs x 6 x 4
                              VSit Ups: 10, 8, 5, 5

                              Comment


                              • W5D3 - 2/5 - 185.8

                                First day at new gym. This is very much a powerlifting/black iron gym. Great bars and platforms, good change of pace.

                                Deadlift
                                425 x [email protected] - -10lbs from last week, kept it conservative to see how it was going to go
                                375 x [email protected]
                                355 x [email protected]

                                Paused Bench
                                185 x [email protected]
                                195 x [email protected], 9
                                185 x [email protected], 8

                                Leg Press
                                405 x 6
                                455 x 6 x 4 - Pretty rusty / beat up leg press machine, but it'll do its job

                                Dumbell Row
                                70lbs x 12 x 3 - Easy

                                Curls
                                75lbs x 12 x 2
                                65lbs x 12
                                55lbs x 12

                                Comment

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