W6D1 - Saturday
AM Workout
HBS
165 x 5
195 x [email protected]
215 x [email protected] x 3
Lunges
95lbs x [email protected] x 3
Leg Exten.
115lbs x [email protected] x 4
Calf Raises
125lbs x 12; 12; 11; 11
DB Standing Curls
35s x 12; 12; 9
Tricep Pushdown
50lbs x 17; 12
45lbs x 14
Preacher Curls
70lbs x 11
50lbs x 11; 10
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W5D4 - Wednesday
BW: 184.7
AM Workout
Pull Ups
BW x 5; 10; 10; 10
Cable Row
130 x [email protected]; [email protected]; [email protected]; [email protected]
DB BP
60s x [email protected]
65s x [email protected]; [email protected]; [email protected]
Deficit Push Ups
BW x 10; 10
DB Lat Raises
25s x [email protected]; [email protected]
20s x [email protected]
Shrugs
145lbs x 11; 10; 10
W5D5 - Thursday
Easy Run
3.5 Miles
W5D6 - Friday
Easy Run
6 Miles
End of Week 5 Stats
Avg BW: 185.1 (+1.0lbs)
Waist: ??
Cals: 2300 (2 days of not following calories)
Total Miles Ran: 13 Miles
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W5D3 - Tuesday
BW: 185.5
AM Workout
Dead
235 x [email protected]
275 x [email protected]
295 x [email protected]; @8
Leg Press
365 x [email protected]
415 x [email protected] x 3
Leg Curls
50lbs x [email protected]; @7; [email protected]; [email protected]
Calf Raises
115 x 15; 12; 13
BB Curls
75lbs x 13; 12; 11
Tricep Pushdown
50lbs x 16; 13
45lbs x 12
Preacher Curls
65lbs x 14; 11
55lbs x 12
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W5D2 - Monday
BW: 185.5
AM Workout
Easy Run
4.1 Miles / 34:16 (8:10 avg)@4
PM Workout
Main Exercises
BP
160 x [email protected]
175 x [email protected]; @7.5; @8
Machine Fly
100lbs x [email protected]
115lbs x [email protected]; [email protected]; [email protected]
Seated Smith Press
55lbs x [email protected]
65lbs x [email protected]
75lbs x [email protected] x 2
Supplement Exercises
BB Row
150 x [email protected] x 3
Lat Pull Down
120lbs x [email protected]; [email protected]
110lbs x [email protected]Last edited by AnonND; 07-05-2022, 01:02 PM.
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W5D1 - Sunday
AM Workout
HBS
135 x 6
185 x [email protected]
210 x [email protected] x 3
Lunges
Bar x 10
85lbs x [email protected]; [email protected] x 2
Calf Raises
125 x 12; 12; 10
Leg Exten.
60lbs x 15; 12
50lbs x 12; 12
Different machine than normally
PM Workout
Erg
10 mins @4
Ab Wheel
15; 15; 15
Leg Raises
10; 9; 9
BB Curls
75lbs x 12; 12; 11
Tricep Push Down
50lbs x 15
44lbs x 15; 12
Sitting Db Curls
30s x 13
25s x 12
20s x 13
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W4D6 - Friday
BW: 184.7
AM Workout
Long Run
6.1 Miles / 51:49 (8:30 avg)@5
- Very hot and humid
Week 4 Stats
Avg BW: 184 (Baseline)
Waist: ??
Cals: 2200 (3 days eating over maintenance)
Total Miles: 13 Miles
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W4D6 - Thursday
BW: 184.7
AM Workout
Pull Ups
BW x 5; 11; 10; 10
Cable Row
120 x [email protected]; [email protected]; [email protected];
DB BP
60s x 12
65s x [email protected]; @8; [email protected]
Deficit Push Ups
BW x 10; 9
Db Lat Raises
25s x [email protected]; [email protected]
20s x [email protected]
Shrugs
135lbs x [email protected]; 10; 10
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W4D4 - Wednesday
BW: 183.8
AM Workout
Main Exercises
Dead
225 x 10
265 x [email protected]
295 x [email protected] x 2
Leg Press
365 x [email protected]
405 x [email protected] x 3
Leg Curls
55lbs x 12
50lbs x 12; 11; 10
Calf Raises
125 x 13; 12; 12
Supplemental Exercises
BB Curls
75lbs x 12; 12; 10
Tricep Pushdown
44lbs x 18; 14; 10
Sitting Db Curls
25s x 15; 10
20s x 10
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W4D3 - Wednesday
BW: 183.0
Am Workout
Track WO
800m Warm Up
200m Jog + 200m Sprint x 6
400m x 2
800m Cool Down
Splits
200m: avg 0:42
400m: 1:21; 1:22
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W4D1 - Sunday
AM Workout
Easy Run
4 Miles / 35:47 @5
PM Workout
Main Exercises
HBS
135 x 8
185 x [email protected]
195 x [email protected]
205 x [email protected] x 2
Lunges
Bar x 10
85lbs x [email protected] x 3
Calf Raises
115lbs x 13; 11
105lbs x 12; 12
Leg Exten
80lbs x 12
90lbs x 12; 12; 12
Supplemental Exercises
Ez Bar Curl
75lbs x 14; 14; 12
Tricep Cable Push Down
44lbs x 18; 14; 12
Db Standing Curls
30s x 14; 12
25s x 12
W4D2 - Tuesday
BW: 183.8
AM Workout
Main Exercises
BP
135 x 10
155 x [email protected]
175 x [email protected]
165 x [email protected] x 2
Chest Cable Fly
33lbs x [email protected]; [email protected]; [email protected]; [email protected]
DB Press
50s x [email protected]; [email protected]; [email protected]
Supplemental Exercises
BB Row
135 x [email protected]
145 x [email protected]; 8
135 x [email protected]
Lat Pull Downs
110lbs x [email protected]
100lbs x [email protected]; [email protected]
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W3D5 - Saturday
BW: 182.2
AM Workout
Main Exercises
Pull Ups
BW x 5; 11; 11; 10
Cable Row
120 x [email protected];
110 x [email protected] x 2
DB BP
60s x [email protected]
65s x [email protected]; @8
60s x [email protected]
Supplement Exercises
DB Lat Raises
30s x [email protected]
30s x [email protected]+ 20s x [email protected]
20s x [email protected]
Ab Wheel
10; 15; 15
Deficit Crunches + Russian Twist
10 + 5 x 2
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W3D4 - Friday
BW: 183.8
PM Workout
Main Exercises
Dead
225 x 10
285 x [email protected] x 3
Leg Press
365 x [email protected]
405 x [email protected] x 2
Leg Curls
4 sets
Supplemental Exercises
Calf Raises
105 x 14; 14; 12
BB Curls
80lbs x 11
75lbs x 12 x 2
French Press
44lbs x 12
38lbs x 12; 10
Db Sitting Curls
30s x 12; 9
15s x 17
Dumbell Press
40s x 30; 25
Prowler Push
135lbs x 4 trips (20 secs on; 40 secs rest)
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W3D3 - Thursday
BW: 183.8
AM Workout
Main Exercises
BP
155 x [email protected]
170 x [email protected] x 3
Cable Chest Fly
33lbs x [email protected]
37lbs x [email protected]; @9
33lbs x [email protected]
Smith Machine Press
55lbs x [email protected]
75lbs x [email protected]; [email protected]
65lbs x [email protected]
Supplement Exercises
BB Row
135lbs x [email protected]
145lbs x [email protected] x 2
135lbs x [email protected]
Lat Pull Downs
110lbs x [email protected]; [email protected]
100lbs x [email protected]
Ab Wheel
13 x 3
Leg Raises
10 x 2
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W3D1 - Tuesday
AM Workout
Easy Run
1.25 Miles Run
50 yard Hill Sprint x 3
1.25 Miles Run
PM Workout
Main Exercises
HBS
135 x 8
185 x [email protected]
200 x [email protected] x 3
Lunges
40lbs x 10
80lbs x [email protected] x 3
Leg Exten
100lbs x [email protected]
85lbs x [email protected]; [email protected]
Supplemental Exercises
BB Curls
80lbs x 12
75lbs x 12
70lbs x 11
French Press
42.5lbs x 12; 11
35lbs x 10
Sitting Db Curls
25s x 15
20s x 15; 13
Calf Raises
110 x 13; 14; 12Last edited by AnonND; 06-22-2022, 01:21 AM.
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