HLM Modified

[AnonND]

2020 03 22 - W5D2

Knee was a little sore after yesterday's run, but not too bad.

Dead
275 x [email protected]
315 x [email protected]
345 x [email protected] x 2

Bench
185 x [email protected]
195 x [email protected] x 4

Incline Dumbell BP
65s x [email protected]
70s x [email protected] x 2
70s x [email protected]

Smith Machine Row
135 x 8 x 3

Curls - Dumbells
30s x 14, 12
25s x 12
20s x 14

[AnonND]

2020 03 23 - W5D3

Training: about 12 miles of walking
Chins: BW x 60 reps
Burpees: 15, 10, 10
AB Wheel: 15 x 4

[AnonND]

2020 03 24 - W5D4

Assault Bike: 20 minutes - 10.8 miles
Curls: 30s x 12 x 2 / 25s x 14
Tris: 12 x 3
Abs: Circuit x 3

2020 03 - W5D5

HBS Paused
155 x [email protected]
175 x [email protected]
185 x [email protected]
185 x [email protected]

SLDL
225 x [email protected] x 2

Incline BP
155 x [email protected]
165 x [email protected] x 2

Dumbell BP
60s x [email protected]
65s x [email protected]
70s x [email protected] x 2

[AnonND]

2020 03 26 - W5D6

Run: 2.5 miles - 20:00 mins @6 (Knee felt fine, good news)
Chins: BW x 15, 11, 11, 9
P/U: BW x 9, 10
Abs: 4 sets
Close Pushups: 20-25 x 3

[AnonND]

2020 03 28 - W6D1

Low Stress Week

Press
125 x [email protected]
135 x [email protected], 8, 9

Dumbell Press
50s x [email protected], 8, 9

HBS
175 x [email protected]
205 x [email protected]
225 x [email protected]

Kept volume low, going to run later today.

Chins
BW x 64 reps

Lat Pull Down
12 x 2

Curls
65lbs x 12 x 3

Finishing up this phase and going into 3 months conditioning phase with the goal of running a 19:30 3 mile run while maintaining strength. Training has been pretty irregular due to current duty station and COVID. Diet has been irregular for similar reasons. Floating around 175-180 and lost a good junk of muscle from last year. Current training plan will look something like this:

Phase 1 - General Conditioning

• Run 3 times a week (3-5 miles @7-8)
• Lift 3 times a week (Using a modified Hypertrophy template)

Purpose of this phase is to get used to running 15-20 miles per week.

Phase 2 - More Specific Conditioning

• Run 3 times a week (cycle high tempo, long runs, and sprints)
• Lift 3 times a week (using Endurance Template = less volume)

Phase 3 - Specific 3 mile Conditioning'

• Very similar to Phase 2 except start tapping down to the PFT test

Will be restricting calories the best I can during this time. Once I have more control of my schedule and diet I'll look to lose some bf% to end up around 31-32 inch waist.

[AnonND]

2020 03 29 - W6D2

Dead
320 x [email protected]
340 x [email protected]
350 x [email protected]

Bench
190 x [email protected]
200 x [email protected], 8,5, 8.5

Incline Dumbell BP
65s x [email protected]
70s x [email protected], 8, 8

Barbell Row
135 x [email protected]
155 x [email protected] x 3

Dumbell Row - Myo Reps
65 x 16, 5 x 5

Pullee Rope Curls - Myo Reps
15, 5 x 5

Sit Ups
40, 40, 30, 30

[AnonND]

2020 04 04 - W1D1

1. Upper Body - Push Up Variants
Warm Up: BW x 10, 15, 20
Vest (27lbs x [email protected]
Vest + 2ct Pause x [email protected];
Vest + 2ct + Decline x [email protected], [email protected]; [email protected]

2. Lower Body - Squat Variants
Warm Up: Vest x 5, 10, Vest + 20.5lbs x 12
Vest + 20.5lbs + 3-0-3 x [email protected]
Bulgarian Squat + Vest + 20lbs x [email protected]
Bulgarian Squat + Vest + 20lbs + 2ct Pause x [email protected]; [email protected]

3. Upper Body - Dips
Vest x 12, 20, 20, 22

4. Core
Ab Wheel w/ Vest x 13, 10, 10, 12

[AnonND]

2020 04 05 - W1D2

Run: 3.1 miles / 23:56 @8
Chins: 13, 11, 10
Sit Ups: 40, 30

[AnonND]

2020 04 06 - W1D3

BW: 174.2
Waist: 32.5

Upper Body: Pike Press
Warm Up: BW x 12 x 2
Vest x [email protected]; [email protected]; [email protected]

Lower Body: Jump Squats
Warm Up: BW x 15; Vest x 15
Vest + 20lbs x [email protected]; [email protected]; [email protected] + Vest x 10

Upper: Bookbag Lat Raises
~15lbs x [email protected]; [email protected]
~11lbs x [email protected]

Tricep Push Downs w/ Chair
BW x [email protected]; [email protected]; [email protected] + 5 close push ups

Curls w/ Book bag
~29lbs x [email protected]; [email protected]; [email protected]

[AnonND]

2020 04 07 - W1D4

Run: 3.5 miles
Chins: BW x ~50
Rows: BW x 7, 8, 9, 10
Curls: 30s x 10, 9, 8
AB Wheel: Vest x 10 x 2; No Vest x 12 x 2

2020 04 09 - W1D5

BW: 175.8lbs

Lower Body: Squats
Warm Up: BW x 10 x 2; 30lbs x 12;
Paused Squats: 60lbs x 12; Vest + 60lbs x [email protected]; x 12 + 5 jump [email protected] x 2

Upper Body:
Push Ups: BW x 10
Elevated Push Ups: BW x [email protected]; Vest x [email protected]; x [email protected]; x [email protected]

Lower Body: Hamstrings
Single Leg Glute Bridge: BW x [email protected]; x [email protected]
Glute Bridge: BW x 23

Curls
30s x 12, 12, 10,

Planks w/ Vest: 1:15 x 2

[AnonND]

2020 04 10 - W1D6

Run: ~4 miles / 31:31 @7 - Felt real easy
Chins: BW x [email protected]; [email protected]; [email protected]; [email protected]
Sit Ups: 40; 30; 20; 20

Total Miles for the week: 10.6
Avg BW: 175.8
Waist: 32.5

Next week training schedule should look the same, but after that training will be mixed up due to some schedule modifications. Surprised with how much I am enjoying BW type of training right now. It is definitely tougher than I thought it was going to be.

I have been pretty good with the diet plan right now, but I had two days where I binged late at night. I need to be better about that.

[AnonND]

2020 04 11 - W2D1

Upper Body
Warm Up: Push Ups BW x 10 x 2
2ct Pause Decline Deficit Push Ups: BW x [email protected]; Vest x [email protected]; Vest + 30lbs x [email protected]; x [email protected]; x [email protected]

Lower Body
Warm Up: Squat BW x 10 x 3,
2 ct Paust Bulgarian Split Squat: BW + Vest x [email protected]; Vest + 60lbs x [email protected]; x [email protected]; [email protected]

Upper
Dips + Close Push Ups: Vest x 15 x 5; 25 + 3; BW x 19

Dumbell Curls Palms Out Strict
30s x 13; x 12; x 8; x 10

V Sit Ups + Sit Ups
12 + 12; 8 + 8; 7 + 7

[AnonND]

2020 04 12 - W2D2

Run: ~4 miles / 30:51 @7.5
Chins: BW x 76 reps
Crunches: 200 reps

[AnonND]

2020 04 13 - W2D3

BW: 178

Upper Body: Pike Press
Warm Up: BW x 12 x 2
Vest (15lbs) x [email protected]; x [email protected]; BW x [email protected]

Using boxes to increase the ROM. Made it a lot harder.

Lower Body: Pistol Squats to Box
Warm Up: Step Ups: BW x 5, 5, [email protected]
BW x [email protected]; x [email protected]; x [email protected]

Upper: Bookbag Lat Raises
Bookbag w/ plate x 15 x 2
Bookbag w/ plate 2 sds and gat x [email protected] x [email protected]

French Press
30lbs x 15
~60lbs x [email protected]
~45lbs x [email protected]; x [email protected]

Curls
30s x [email protected]; x [email protected]; x [email protected]; x [email protected]

[AnonND]

2020 04 14 - W2D4

Weight: 178.6
Waist: 32.6 in

Run: ~4 miles / 30:36 @7.5
Chins: BW x [email protected]; [email protected]; [email protected]; [email protected]
Crunches: BW x 20; 30; 20; 20