HLM Modified

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2020 05 04 - W1D3 - Low Stress

Step Ups
BW x [email protected]
BW x [email protected]
BW + Vest x [email protected]

Decline Paused Push Ups
BW x [email protected]
BW x [email protected]
BW x [email protected] x 2

Seated Dumbell Press
30s x 9 x 2

Curls
30s x 14, 10, 8

Triceps
~50 x 13, 9
~45 x 11

Calfes
BW x 20
BW + Vest x 20

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2020 05 05 - W1D4 - Low Stress

BW: 177
Cals: 2150
Days in adherence: 1

Tempo Run: 3:00 slow / 10:30 tempo / 3:30 slow
Chins: BW x [email protected], [email protected], [email protected]
Crunches: 60, 35, 25

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2020 05 06 - W1D5 - Low Stress

15 mile hike + 80lbs

Calories this week:
1. Saturday: 5000 (2850 over)
2. Sunday: 2150
3. Monday 2300 (150 over)
4. Tuesday 2150
5. Wednesday 2700 (550)


Days in adherence: 2

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2020 05 07 - W1D6 - Low Stress

Jump Squats
BW x [email protected]
Vest x [email protected]
Vest + 30lbs x [email protected] + 12 BW squats

Plyo Push Ups
BW x [email protected]
BW x [email protected]; [email protected]

Hamstring
BW x [email protected]
Single Leg x [email protected]

Chins
BW + Vest AMRAP 7min x 7, 5, 5, 4, 4, 4, 5

BW Rows
15,12, 9

Triceps
~50 x 12
~45 x 11, 11

Curls
30s x 11, 10, 9

Calfs
BW x 20, 15, 16

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2020 05 09 - W2D1

BW: 177.2
Waist: 32.6

Squat
BW x 20
Vest x 20
Vest + 30lbs x 20
Vest + 60lbs x [email protected]
Vest + ~92lbs x [email protected]; x [email protected]

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

Dips AMRAP 5 mins
BW x 37 (+2 reps)

Curls
30s x 14, 11, 8,

AB-Wheel
BW + Vest x 10, 12, 12

Calfs
BW + Vest x 15, 15, 15

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2020 05 10 - W2D2

Sprints
400m x warm up
400m x 7 / ~ 1:35 avg (uphill) : 4:00 rest

Chins
BW x 72 over 9 sets

Crunches
~240 over 8 sets

Calories this week (Goal 2050)
1. Saturday: ~4000 (2000 over)
2. Sunday:

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2020 05 11 - W2D3

BW: 176.2

AM Run: ~2.25 miles - ~15:[email protected]

Step Ups
BW x [email protected]
BW x [email protected]
BW + Vest x [email protected]; x [email protected]

Decline Paused Push Ups
BW x [email protected]
BW x [email protected]
BW x [email protected]; x [email protected] (-2); x [email protected]

Seated Dumbell Press
30s x 10 (+1); 10 (+1)

Curls
30s x 13 (-1), 10 , 8, 8

Triceps
~50 x 13, 9
~45 x 11

Calfes
BW x 20
BW + Vest x 20 x 2

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2020 05 12 - W2D4

BW: 177.2

Temp Run: 3 slow / 7:00 tempo / 2:00 slow / 7:00 tempo / 2:30 slow around 2.75 miles

Chins
BW x [email protected], [email protected], [email protected], [email protected]

BW Rows Myo - Reps
BW x 9, 4, 5, 4, 4

Crunches
BW x 60, 25, 25, 20

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2020 05 13 - W2D5

BW: 175.2
Waist: 32.4 (-0.1)

Jump Squats
BW x 10
Vest x [email protected]
Vest x [email protected]
Vest + 30lbs x [email protected] + 7 BW; [email protected] + 10 BW

Plyo Push Ups
BW x [email protected]
BW x [email protected] (-1); x [email protected] (-1); x [email protected]

Hamstring
BW x [email protected]
Single Leg x [email protected]; x [email protected]

Triceps
~45 x 15; 14; 10

Curls
30s x 12, 11, 10, 10

Calfs
BW + Vest x 17, 15, 15

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2020 05 14 - W2D6

BW: 176.2

Long Run: ~4.5 miles / ~37:30 @7.5

Chins AMRAP in 7 mins
BW + Vest x 35

V Sit Ups + Sit Ups
10 + 10; 8 + 8; 7 + 7

BW Rows
BW x 9, 10, 9

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2020 05 15 - W2D7 - Rest

Avg BW: 176

Total Miles Ran: 11.5

Calories this week (Goal 2050)
1. Saturday: ~4000 (2000 over)
2. Sunday: ~2050
3. Monday: ~2025
4. Tuesday: ~2075
5. Wednesday: 2030
6. Thursday: 2030

Days in compliance: 5

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2020 05 16 - W3D1

AM Work Out
Run: ~3.75 miles / ~31:30 @7

PM Work Out

Squat
BW x 20
Vest x 20
Vest + 30lbs x [email protected]
Vest + 60lbs x [email protected]; x [email protected]; x [email protected]

Deficit Paused Push Ups:
BW x [email protected] (+2)
BW x [email protected] (+1)
BW x [email protected]
BW x [email protected]
BW x [email protected] (+1)

Dips AMRAP 5 mins
BW x 42 (+5 reps)

Curls
30s x 13 (-1), 10 (-1), 9 (+1), 8

AB-Wheel
BW + Vest x 12, 12, 12

Calfs
BW + Vest x 15, 15, 15

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2020 05 17 - W3D2

AM Work Out

Run: ~3.5 miles / 28:[email protected]
Chins: BW x 5, 12, 11, 10

PM Work Out

Step Ups
BW x [email protected]
BW x [email protected]
BW x [email protected]; x [email protected]

Decline Paused Push Ups
BW x [email protected]
BW x [email protected]
BW x [email protected]; x [email protected] (+1); x [email protected] (+1)

Seated Dumbell Press
30s x 11 (+1); 11 (+1)

Curls
30s x 12 (-1), 11 (+1), 7 (-1), 7 (-1)

Triceps
~45 x 16, 12, 10

Calfes
BW + Vest x 17, 15

V Sit Ups + Sit Ups
12 + 12; 9 + 9; 7 + 7

Schedule is weird this week because of work. Won't be able to train on Tuesday or Wednesday.

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2020 05 21 - W3D5

Jump Squats
BW x 20

Not feeling jump squats after long training week. Did Bulgarian Split Squats instead

Bulgarian Split Squats
BW x [email protected]
BW x [email protected]
BW + 30lbs x [email protected]; x [email protected]

Plyo Push Ups
BW x [email protected]
BW x [email protected]
BW x [email protected] (-13); x [email protected] (-1); x [email protected]

Hamstring
BW x [email protected]
Single Leg x [email protected]; x [email protected]

Diamond Push Ups
BW x 20, 15, 10

Calfs
BW x 25, 16, 15

Curls
30s x 12, 10 (-1), 9 (-1), 8 (-2)

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2020 05 22 - W3D7

Run: 4.25 miles @7

Chins
BW x 12, 10, 8, 7

Crunches
BW x 70, 20, 25

Total Miles Ran: 11.5 (I am pretty sure I ran on Monday too but I cannot remember for sure and did not log it)

Days in compliance: 4 (-1)



2020 05 23 - W4D1

BW: 179
Waist: 32.6 (+0.2)

Squat
BW x 20
Vest x 20
Vest + 30lbs x [email protected]
Vest + 60lbs x [email protected];
Vest + 90lbs x [email protected]; x [email protected]; x [email protected]

Deficit Paused Push Ups:
BW x [email protected]
BW x [email protected]
BW x [email protected] (-1)
BW x [email protected] (-1)
BW x [email protected] (-1)
BW x [email protected]

Dips AMRAP 6 mins (+1:00)
BW x 46 (+4 reps)

Curls
30s x 13, 10, 7 (-2), 7 (-1)

AB-Wheel
BW + Vest x 12, 12, 12, 12

Calfs
BW + Vest x 17, 15, 15, 15