HLM Modified

[AnonND]

2020 04 15 - W2D3

12 Mile Hike w/ 90lbs of gear @ 15-16min pace.

Apparently, the gym has opened back up. Will start training with weights in May after we get back from field training.

Calories this week (Goal is 2250)
1. Monday: 3071 (822 over)
2. Tuesday: 3805 (1564 over)

[AnonND]

2020 04 16 - W2D5

BW: 178.6

Lower Body: Squats
Warm Up: BW x 10 x 2; 30lbs x 12;
Paused Squats: 60lbs x 12; Vest + 60lbs x [email protected] + 5 jump squats; Vest + 60lbs + 15lbs x 12 + 8 Jumping [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]
Glute Bridge: BW x [email protected] BW + 30lbs x 20 + 10BW; x 15 + 10BW

Curls
30s x 13, 12, 9, 12

French Press - Myo Reps
~40lbs x 15 + 30lbs x 7; 30lbs x 7, 8, 8, 8, 8

Planks w/ Vest: 1:20 x 2

Calories this week (Goal is 2250)
1. Monday: 3071 (822 over)
2. Tuesday: 3805 (1564 over)
3. Wednesday: 2300 (50 over)
4. Thursday 2332 (91 over)

[AnonND]

2020 04 17 - W2D6

BW: 178.2

Run: 1.25 miles / ~10:00 @7
Chins AMRAP - 7minutes x 47 reps
V Sit Ups + Sit Ups: 10+10; 7+7; 5+5

Quick workout just to get out of the room

Total Miles: 9.25 miles + 12 mile hike
Avg BW: 178.4
Waist: 32.6

Calories this week (Goal is 2250)
1. Monday: 3071 (822 over)
2. Tuesday: 3805 (1564 over)
3. Wednesday: 2300 (50 over)
4. Thursday: 2332 (91 over)
5. Friday: 2400 (150 over)

[AnonND]

2020 04 18 - W3D1

BW: 178.2
Waist: 32.6

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 + 27lbs x [email protected]; 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 + 25lbs x [email protected]; Vest + 60lbs x [email protected]; x [email protected]; 11x8

Upper
Dips + Close Push Ups: BW x [email protected]; [email protected]; x [email protected]

Dumbell Curls Palms Out Strict
30s x 14; x 10; x 7; x 7; x 8

Calfs Raises
BW x 20 x 3

Ab Wheel
Vest x 10 x 3

[AnonND]

2020 04 19 - W2D2

BW: 176.2

Run: ~ 4 miles / 30:39 @7.5
Chins: BW x 71 reps
Crunches: ~200 reps

Calories this week:
1. Saturday: 2,433 (192 over)

Days in adherence: 0

[AnonND]

2020 04 20 - W3D3

BW: 175.2
Waist: 32.5 inches

Upper Body: Pike Press
Warm Up: BW x 12
Vest (15lbs) x [email protected]; x [email protected]; BW x [email protected]; 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 7,[email protected]
BW x [email protected]; x [email protected]; x [email protected]

Upper: Bookbag Lat Raises
Bookbag w/ plate x 20; x 18; x 17; x 16

French Press
30lbs x 15
~45lbs x 14; x 13; x 10

Curls
30s x 13; x 10; x 8; x 8; x 9

Calories this week:
1. Saturday: 2,433 (192 over)
2. Sunday: 2260 (10 over)

Days in adherence: 1

[AnonND]

2020 04 21 - W3D4

BW: 176

Run: 2.2 miles / 16:00 @8
Chins: BW x [email protected]; x [email protected]; x [email protected]; x [email protected]

Going to rest next two days. Have a physical event scheduled for Friday.

Calories this week:
1. Saturday: 2,433 (192 over)
2. Sunday: 2260 (10 over)
3. Monday: 2375 (125 over)
4. Tuesday: 3235 (995 over)

Days in adherence: 1

[AnonND]

2020 04 25 - W4D1

BW: 177
Waist: 32.6

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]; Vest 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]; [email protected]; x [email protected]

- Took 1 RPE off because I have a race on Tuesday

Upper
Dips: BW x [email protected]; [email protected] (+4); x [email protected]

Dumbell Curls Palms Out Strict
30s x 12 (-2); x 10; x 9 (+2); x 8 (+1); x 8

Calfs Raises
BW x 20 x 3

[AnonND]

2020 04 26 - W4D2

BW: 177.2

Run: 2.2 miles / ~16:00 @7
Chins: BW x 17, 11, 10
Crunches: 60, 25, 25

PFT on Tuesday

[AnonND]

2020 04 27 - W4D3

BW: 178

Upper Body: Pike Press
Warm Up: Push Ups BW x 10
BW x [email protected]; x [email protected]; x [email protected]; x [email protected]

Dumbell Press
30s x [email protected]; x [email protected]; x [email protected]

Lower Body: Pistol Squats to Box
Warm Up: Step Ups: BW x 10
BW x [email protected] (-2); x [email protected] (-2); x [email protected] (-2)

Seated French Press
30lbs x 15
~45lbs x 15 (+1); x 14 (+1); x 11 (+1)

Curls
30s x 14 (+1); x 11 (+1); x 9 (+1); x ; x 9

V Sit Ups + Sit Ups
11 + 11; 8 + 8; 6 + 6

Calories this week:
1. Saturday: 4000 (1750 over)
2. Sunday: 2250 (10 over)
3. Monday 2300 (50 over)

Days in adherence: 2

[AnonND]

2020 04 28 - W4D3

BW: 178

PFT rescheduled

Run: 3.1 miles / 24:40 @7
Chins AMRAP in 7min: 47
Burpees: 7 x 3 - minute rest
V Sits + Sit Ups x 3 sets

[AnonND]

2020 04 29 - W4D5

BW: 178.6

Lower Body:
Squats BW x 10 x 3
Glute Bridge: BW x [email protected]; x [email protected]
Single Leg Bridge x [email protected]; x [email protected]

Upper Body:
Push Ups: BW x 15
Elevated Push Ups + Pause: BW x [email protected]; Vest x [email protected]; x [email protected] (-1); x [email protected] (+1)

Chins + Vest: x [email protected]; x [email protected]; x [email protected]; x [email protected]; x [email protected]

French Press
~45lbs x 16; x 14; x 11

Curls
30s x 10, 9, 7, 7, 7


Calories this week:
1. Saturday: 4000 (1750 over)
2. Sunday: 2250 (10 over)
3. Monday 2300 (50 over)
4. Tuesday 4000 (1750)
5. Wednesday 2500 (250)

Days in adherence: 2

[AnonND]

2020 04 30 - Rest Day

BW: 176.8
Waist: 32.5

2020 05 01 - W4D6

Run: 5 miles w/ obstacles @9.5

Calories this week:
1. Saturday: 4000 (1750 over)
2. Sunday: 2250 (10 over)
3. Monday 2300 (50 over)
4. Tuesday 4000 (1750)
5. Wednesday 2500 (250)
6. Thursday 2200 (-50)
7. Friday 2200 (-50)

Days in adherence: 4 (+2 days than last week)

Going to start my 8 week program focusing on improving 5k time (Endurance Template). The gym is still closed so it will be modified to substitute BW exercise for the barbell exercise. Keeping calories low for now to lean out a little more.

[AnonND]

W1D1 - Low Stress

Squat:
BW x 20
Vest x 20
Vest + 30lb x [email protected]
Vest + 60lb x [email protected]

Deficit Paused Push Ups:
BW x [email protected]
BW x [email protected]
BW x [email protected]
BW x [email protected]

Dips AMRAP 5 min
BW x 35 reps

Calfs
BW x 20 x 3

Curls
30s x 14, 10, 9

[AnonND]

2020 05 03 - W1D2 - Low Stress

Sprints Workout
400m - Warm Up
400m x 6 sprints / 3 : 1 / ~1:24 avg for flat ground; 1:30 avg for incline

Chins
BW x 60 reps in 7 sets

Crunches
BW x 200 reps in 7 sets