HLM Modified

[AnonND]

W5D4 - 5/30 - 178.4 (33.25)

Tempo Run: 30 minutes
S/U: 280 reps
Curls: 5 sets

Body composition is coming along. Have about a month left of leaning out and focusing on running. Hopefully can set some PRs in both. Would love to get to a 19 minute 3 mile.

However, I am also looking forward to switching back to focusing on lifting and eating a bit more.

[AnonND]

W5D5 - 5/31

HBS
175 x [email protected]
195 x [email protected]
205 x [email protected]
215 x [email protected]
195 x 8

Bench
195 x [email protected]
215 x 2
235 x [email protected]
200 x [email protected] x 3

Pull Ups
BW x 7 x 5

NHC
BW x 5 x 3

W5D6 - 6/1

Rest

W5D7 - 6/2

Run: 5 miles ; ~ 40 mins @7
S/U: ~200 reps
Curs: 3 sets

[AnonND]

W6D1 - 6/3 - 179

Squat
295 x [email protected]
255 x [email protected], 8, 8.5

Press
150 x 0 - Having a hard time w/ the first rep
145 x [email protected] - Second rep is much easier
125 x [email protected], 8, 8.5, 8.5

Dumbell Bench - 7 min AMRAP
75 x 29 reps

P/U
BW x 7 x 6

NHC
BW x 6 x 2
BW x 5 x 2

[AnonND]

W6D2 - 6/4 - 179.8

Run: 3.1 miles ; 23:30 @6
S/U: 290 reps
Curls: 5 sets

W6D3 - 6/5 - 178.8 (33.15 inches)

Dead
395 x [email protected]
405 x [email protected]
345 x [email protected] x 2
335 x [email protected] x 2 - Bar felt heavy today

CGB
165 x [email protected]
180 x [email protected]
190 x [email protected]
175 x [email protected]
165 x [email protected]

IDB - 7 min AMRAP
60s x 30-34 reps

P/U
BW x 7 x 6

NHC
6 x 2
5 x 2

[AnonND]

W6D4 - 6/6 - 179.8

Run:
1600m warm up
100m x 2
400m x 6 (avg 1:25 pace) ; 2:1 rest/pace ratio
800m cool down

S/U: ~285 reps
Curls: 4 sets

[AnonND]

W6D5 - 6/7 - 177.8

HBS
175 x [email protected]
195 x [email protected]
205 x [email protected] x 3

Bench
235 x [email protected]
245 x [email protected] - Did not feel heavy, just terrible bar path
205 x [email protected], 8.5, 9
195 x [email protected]

Dips - Myo Reps
BW x 15 x 7, 7, 7, 7

Pull Ups
BW x 12, 10, 9

NHC
BW x 5 x 3

Row
135 x 8, 7, 5

[AnonND]

W6D6 - 6/8 - 177.8

Run: 5 miles ; 38:44 (7:44) @8 - Legs felt very heavy today. I thought my pace was going to be around 8:00, at least that is how it felt. Surprised that I ran it that fast.

[AnonND]

W7D1 - 6/10

Squat
305 x [email protected]
260 x [email protected]
245 x [email protected] x 2 - Hamstring was starting to get tight so decided to lower RPE

Press
125 x [email protected]
145 x [email protected]
125 x [email protected] x 5

Dumbell Bench - 7 min AMRAP
75 x 7, 7, 5, 4, 4, 3, 3 (33)

P/U
BW x 7 x 7

NHC
BW x 6 x 4

Low energy workout. Had a pretty busy weekend, lots of activity. 3-4 more weeks left on this program and diet. Looking forward to eating again and refocusing on lifting for a bit. Curious to test my 3 mile run time.

[AnonND]

W7D2 - 6/11

Run: 3.1 miles ; 22:30 @8
S/U: 300 reps
Curls: 5 sets

[AnonND]

W7D3 - 6/12 - 178.4

Dead
410 x [email protected]
355 x [email protected] x 2
335 x [email protected] x 2

Felt better than last week

CGB
165 x [email protected]
175 x [email protected] x 2
165 x [email protected]

These felt heavy. Not sure if it was because I used a different bar or just tired.

Incline D-Bench - 7 min AMRAP
60s x 35 reps

P/U
BW x 7 x 7

NHC
BW x 6 x 4

Outlined a training plan for the next two months. The plan is to; (1) finish up Endurance cycle; then (2) switch to PB focus while running for 3 times a week; then (3) switch to Hypertrophy focus for about 8-10 weeks; then (4) back to endurance focus.

[AnonND]

W7D4 - 6/13 - 178.4

Run: 33:30 tempo run: 5:00 warm up ; 23:30 tempo ; 4:00 cool down @8
Curls: 5 sets
Planks: 1:00 : 1:00 rest x 4
Leg Raises: 5 sets

[AnonND]

W7D5 - 6/14 - 179 (33.0 inch)

HBS
175 x [email protected]
195 x [email protected] x 4 - Decided to stay @7 today

Bench
235 x [email protected]
245 x [email protected]
210 x [email protected]
200 x 5 x [email protected]

Deficit SLDL
135 x 8
185 x 8 x 2

P/U
BW x 14 (+2), 9 (-1), 7, 6

[AnonND]

W7D6 - 6/14

AM Ruck: 4.5-5 miles + 20lbs ; 1:37:00 @6

Developed a tightness/pain in my left hip during the ruck. This area around the hip has been giving me trouble for years now, but I haven't had it flare up in a while now. I've never had pain rucking before so I'm not panicking. Could be various reasons why this happened. (1) I've been walking / running a lot of miles the past two weeks; (2) yesterday I spent all day walking around in new running sneakers (trying to break them in) and they just do not feel right; (3) during the ruck we kept a pretty good pace and I really had to extend my gait, I noticed that when I kept my steps short there was no issues; (4) I wore boots I have not worn before for a ruck and I think they might be too big; (5) we doubled the mileage from last week's ruck to this one, the increase might have been too large.

Going forward I am going to wear hiking sneakers next time to see if I have any issues and focus on keeping a narrower gait.

Was going to run tonight and lift tomorrow, but think I am going to shift the schedule one day over.

[AnonND]

W7D7 - 6/15 - 177.6

Run: 5 miles ; 41:44 @7
S/U: ~200 reps
Ez Bar Row: 105lbs x 3 sets
Curl: 2 sets

Hip felt great for the run. Definitely a slight limp at first, but I kept a slow pace and short gait. Feels great afterwards and I am way more confident in its condition today.

14th day working out in a row.

Avg BW: 178.35
Waist: 33 inches
Cals: ~1900 - (1 Day off)

Keeping cals the same this week as I am adding a 4th conditioning session. Just have to add, I always think this when I am dieting but I really underestimate how much BF I carry around when I am ~185lbs. Just comparing myself to Jordan, I have 1 inch more on my waist and weigh about 30lbs less than him. Just shows, there is a lot of room for me to grow. Ideally, I'd like to be around 190lbs w/ a 32-33 waist. That's probably a long ways a way but I am getting closer each year.

[AnonND]

W8D1 - 6/17 - 178.8

Squat
295 x [email protected]
305 x [email protected] - Moved much better than last week
265 x [email protected] x 4 - Weight moved slow but did not feel heavy

Press
125 x [email protected]
135 x [email protected] - Man I have really gotten a lot weaker on this lift
125 x [email protected] x 4

Incline Bench
125 x 9
105 x 10, 9

P/U
BW x 8 x 5

NHC
BW x 6 x 4