HLM Modified

[AnonND]

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

[AnonND]

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)

[AnonND]

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

[AnonND]

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.

[AnonND]

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

[AnonND]

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

[AnonND]

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)

[AnonND]

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

[AnonND]

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

[AnonND]

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

[AnonND]

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.

[AnonND]

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)

[AnonND]

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.

[AnonND]

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

[AnonND]

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