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  • 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%).

    Comment


    • 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.

      Comment


      • 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.
        Last edited by AnonND; 02-10-2019, 04:17 PM.

        Comment


        • 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

          Comment


          • 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

            Comment


            • 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

              Comment


              • 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

                Comment


                • 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

                  Comment


                  • W6D7 - 2/16 - 182

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

                    Comment


                    • 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.

                      Comment


                      • 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

                        Comment


                        • 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

                          Comment


                          • Nice PR, man!

                            Comment


                            • AnonND
                              AnonND commented
                              Editing a comment
                              Thank you! Hopefully more to come soon

                          • 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.

                            Comment


                            • 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.

                              Comment

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