HLM Modified

[AnonND]

W5D4 - 2/6 - 185.8

Run: 2 miles ; 14:06 @ 7.5
Chins: BW x 70 total
VSit Ups: 8 x 4
Sit Ups: 15 x 4

W5D5 - 2/7 - 185.8 (34.0 in)

Paused LBS
185 x 6@7
215 x 6@8 x 4 - Think this is a PR for weight and reps

Bench
260 x 1@8 - Moved well
225 x 4@8.5
215 x 4@8, 8, 9
205 x 4@8

SLDL
265 x 6@7x3

Incline Dumbell Bench
50lbs x 12 x 4

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

Waist is getting leaner but BW is staying the same. I'm pretty sure my scale is not sensitive enough to pick up the small weight variances from day to day. Either way, trend seems to be going in the right direction. Two more weeks of this program and dieting left. Pretty excited about the next block of training. Also realized that I will probably need to do an additional 6 weeks of dieting if I want to get to a really lean state (closer to 10%).

[AnonND]

W5D6 - 11/8 - 182.4

Run: 4.5 miles ; 33:57 (-0:20) ~7:35 pace ; @8
Chins: BW x 18, 9, 9, 9
Planks: 1:05 x 4

Running times are getting better. Getting into PFT shape.

[AnonND]

W5D7 - 11/9 - 183

Avg Weight: 185.3 (-0.6lbs)
Waist: 34inches (-.25)
Cals: 2050

Two more weeks of template and dieting left. Going to go bro mode for the next 6-8 weeks while slowly gaining weight. Excited for program change and to eat more.

[AnonND]

W6D1 - 2/10 - 184.4

Squats
325 x 1@8.5
275 x 4@8
255 x 4@7 x 3

Squats felt great today

Incline
195 x 1@9
185 x 3@9
160 x 4@7x3

This incline bench makes it harder to unpack w/o a spotter so top heavy sets were a lot harder

Walking Lunges
75lbs x 10 (each leg) x 5

Press
85lbs x 10 x 4

Curls
75lbs x 10 x 3
65lbs x 10 x 2

[AnonND]

W6D2 - 2/11 - 182 (34in)

Run: 3 miles ; 22:46 (7:32 pace) @ 8 - Was hoping to run a little faster than this
Chins: BW x 6 x 2 ; 35lbs x 6 x 4
Sit Ups: 10, 8, 8, 6, 6

[AnonND]

W6D3 - 2/12 - 185.2

Dead
435 x 1@8.5
385 x 4@9
360 x 4@8.5 x 3

2ct Bench
175 x 6@7
190 x 6@8 x 4

Leg Press
405 x 8
475 x 8, 6, 6, 6

Dumbell Row
75lbs x 10 x 4

Curls
75lbs x 10 x 2
65lbs x 10 x 3

[AnonND]

W6D4 - 2/13 - 183

Run: 2 miles ; 14:20 @ 7.5
Chins: BW x 8 x 9 (72 total)
Ab Wheel: 15, 12, 10, 10
Sit Ups: 20 x 5

W6D5 - 2/14 - 180 (33.8in)

Paused Squat
215 x 6@7
225 x 6@8 x 3 - This might be a PR

Bench
265 x 1@8 - Moved fast
235 x 4@8.5
215 x 4@8 x 3

SLDL
275 x 6 x 3

Incline DB
60s x 10 x 5

Curls
75lbs x 10 x 2
65lbs x 10 x 3

[AnonND]

W6D6 - 2/15

Run: 4.4 miles ; 35:25 (7:50 pace) ; @ 7.5
Chins: BW x 16, 9, 8, 7
Planks: 1:10 x 4

[AnonND]

W6D7 - 2/16 - 182

BW Avg: 182.76 (-2.54lbs)
Waist: 33.8 inches
Cals: 1950

[AnonND]

W7D7 - 2/17

Squat
305 x 1@7.5
330 x 1@10
280 x 4 @8.5
260 x 4 @7.5 x 3

Did not mean to hit a max there. Was feeling a little shaky and light headed before the 330. Afterwards, form was really dialed in and bar moved really well.

Incline
200 x 1@8 - (spot)
180 x 3@8 - (no spot)
165 x 4@8 x 3 (no spot)

This incline bench rack has the bar sitting really far back. Without a spot it makes the weight feel much heavier, I can manage well with sets above 4 reps but the heavier sets require a spotter. My only complaint with this new gym.

Walking Lunges
85lbs x 10 x 5

I love these. Definitely going to keep them in for the new Hypertrophy cycle.

Press
85lbs x 10 x 4

Curls
65lbs x 10
75lbs x 10 x 2
65lbs x 10 x 2

Last week of cutting. Looking fairly lean, but not super cut up. Prob right around 15%. Plan right now is to do a Hypertrophy 4 week cycle, followed by first 8 weeks of strength template while slowly gaining weight. Looking to add between 4-8lbs. Afterwards, I'll rerun the endurance template and try to lose a few lbs to get below 15%. Depending on my results, I might run the endurance template again to get closer to an 18 min 3 mile. For now, just looking forward to some pumps and strength gains.

[AnonND]

W7D2 - 2/18 - 182.4

Run: 3.1 miles ; 25:30 @ 7 - Slow pace because of fresh snow on the ground, also had to make a stop in the middle of the run
Chins: 35lbs x 6 x 4
VSit Ups: 10, 8, 8, 7 - Getting better at these

[AnonND]

W7D3 - 2/19 - 182.4

Deadlift
440 x 1@9 - PR
390 x 4@9 - PR
360 x 4@8, 8.5, 8.5

Paused Bench
175 x 6@7
195 x 6@8 x 4

Leg Press
475 x 6 x 4

Dumbell Row
80lbs x 10 x 5

Curls
65lbs x 10 x 5

Great work out. One thing I'd like to take note of, is that the next time I cut and run this type of template, I will keep the lower volume/higher intensity period for two weeks unless I am cutting only for 6-7 weeks.

Ex;
Week 1: Low volume / lower intensity (familiarization)
Week 2-4: Building volume up / keeping intensity the same
Week 5-6: Steadily bringing down volume / increasing intensity
Week 7-10: Building volume back up / keeping intensity the same

[briangoldstein]

Nice PR, man!

[AnonND]

Thank you! Hopefully more to come soon

[AnonND]

W7D4 - 2/20 - 181.8 (33.75 in)

Run: 1.5 miles @7

BW Circuit: 23 minutes

Pull Ups: 30 total
Push Ups: 150 total
Squats: 225 total
Burpees: 45 total
Leg Raises: 90 total
Laps: 1 mile total

PT was crossfit-esque, but actually had fun doing it. Let's see how tomorrow's workout goes.

[AnonND]

W7D5 - 2/21 - 184.4

Paused Squat
205 x 6@7
230 x 6@8, 8, 8.5
230 x 4@7 - Cut if off early because I felt RPE creep up

Bench
255 x 1@7 (spot)
270 x 1@10 (spot) - this was a grinder, but I don't think it was the weight as much as bad form on this rep
235 x 2@8 (no spot)
215 x 4@8 x 3 (no spot)

SLDL
265 x 6 x 3 - Just wanted to keep RPE light on this last day

Dumbell Incline Bench
65s x 10 x 3
60s x 10

Seated Dumbell Curl
20s x 17, 15
15s x 15

Tomorrow is the last of the template and cut, will have a more thorough review of some stuff I learned from this round.