HLM Modified

[AnonND]

20200128 - W7D4

Run: 2 miles 15:13@7
Chins: BW x 8 x 6
Sit Ups: 4 sets
Planks x 2
Curls: 5 sets

[AnonND]

20200129 - W7D5

Incline Bench
135 x 8@6
145 x [email protected]
155 x 8@9
145 x 8@8

Dumbell Bench
70s x 9
60s x 12
55s x 13

Front Squat
135 x 8
155 x 8@6 x 2

Shoulder Rehab Stuff
Light face pulls
Light Pull downs
Light RDLs

5 mile run - Untimed

[AnonND]

20200130 - W7D6

AM Workout

2 mile run: 16:45@7
Chins: BW x 9 x 3
Sit Ups: 3 sets

[AnonND]

20200201 - W1D1

Restarting a training cycle that is development focused. My personal training schedule is still limited and has to be modified based on training schedule here. GPP is mostly running and hiking with some BW stuff to be PFT ready.

Press
95 x 8@6
105 x 8@7
110 x 8@8

HBS
205 x [email protected]
225 x [email protected], 9

Bulgarian Squat
44lbs x 12
25lbs x 12 x 2

Leg Extension
12 x 2

Curls
65lbs x 15, 14, 13, 12

Planks
1:00 x 4

[AnonND]

20200202 - W1D2

DL
275 x 8@6
295 x 8@7
315 x [email protected], 8

Bench
155 x 8@6
165 x 8@7
170 x [email protected] x 2

IDBP
55s x 14
50s x 11, 12

Chest Fly
15 x 2

Lunges
25s x 12
35s x 12 x 2

NHC
BW x 5 x 3

[AnonND]

20200203 - W1D3

Run: 3 miles : ~24:00@8

Circuit x 3
Rope Climb
Chins x 5
Abs

[AnonND]

20200204 - W1D4

Sprints
400m + 5 Burpees x 6 / ~1:28 avg pace / 3:00 rest

[AnonND]

20200205 - W1D5

Front Squat
135 x 5
155 x 8@6
175 x 7@9 - Too big of jump
165 x 8@8

IBP
125 x 10@7
135 x 10@8
145 x 10@9
130 x 10

Dumbell Bench
60s x 12, 9
45s x 16

RDL
135 x 10 x 3

Curls
65lbs x 15, 12, 12, 10

20200206 - W1D6

Run: ~4miles : ~32:[email protected]
Chins: 7min AMRAP 43
BW Rows x 3 sets

Have been less strict with my diet habits. Need to clean that up.

[AnonND]

20200207 - W1D7

Press
85 x 10@6
95 x 10@8
105 x 10@9
95 x 10

Bench
135 x 12 x 3

Chins
BW x 12, 10, 10, 10

Burpees + Abs
10 + 10 x 4 / 1 min rest

[AnonND]

20200208 - W2D1

HBS
205 x 8@6
225 x 8@8, 8.5
215 x 8@8

Bulgarian Split Squat + Box Jumps
70lbs x 12 +10
50lbs x 12 +10 x 2

Leg Ext.
15 x 2

Barbell Rows
125 x 10
135 x 10
145 x 10
135 x 10

Curls
70lbs x 12,10
65lbs x 10 x 2

[AnonND]

20200202 - W2D2

DL
275 x 8@6
300 x [email protected]
320 x [email protected]
305 x 8@8 x 2

Lunges
25s x 12
35s x 12 x 2

Bench
155 x 8@6
165 x 8@7
175 x 8@8, 9
165 x [email protected]

IDBP
60s x 11
50s x 11, 10

Chest Fly
15 x 2

Lat Pull Downs + Face Pulls
15 + 10 x 3

[AnonND]

20200210 - W2D3

Run: 3.25 miles / ~26:00@7

Circuit x 3
Rope Climb
Chins x 5
Sit Ups 15-20

[AnonND]

20200211 - W2D4

Schedule got messed up had to improvise

BW Circuit x 6
Chins x 8
Push Ups x 20
Squats x 20

Then
Planks 2:00 + BW Rows x 10 x 3

20200212 - W2D5

AM Workout
Sprints 400m + 5 burpees x 6 (avg 1:29 / 3:00 rest)

[AnonND]

20200212 - W2D5

Front Squat
135 x 8@6
155 x 8@7 x 2

IBP
125 x 10@7
135 x 10@8
140 x 10@9
125 x 10

Dumbell Bench
65s x 10
55s x 11 x 2

Standing D Press
40s x 12
35s x 11

RDL
145 x 10 x 3

Curls
65 x 13, 12, 12

[AnonND]

20200213 - W2D6

Run: ~35 minutes w/ gear @7