HLM Modified

[AnonND]

2020 05 24 - W4D2

BW: 176.2

Sprint Workout
400m warm up
400m x 8 (6 uphill) ~1:34 / 3:30

Chins
BW x 78 reps

Crunches
~200 reps

[AnonND]

2020 05 25 - W4D3

BW: 176.2

AM Workout

Step Ups
BW x [email protected]
BW x [email protected]
BW x [email protected]
BW + Vest x [email protected] x 2

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

Came Lift
30 x 30; 25; 28

Curls
30s x 13 (+1), 10 (-1), 8 (+1), 7 (-1)

Triceps
~45 x 16, 13, 11

Calfes
BW + Vest x 18 x 3

[AnonND]

2020 05 26 - W4D4

BW: 175.6

Run: 4 miles / 34:[email protected]

Chins
BW x 15, 10, 9, 9

Crunches
4 sets

2020 05 27 - W4D5

Bulgarian Split Squats
BW x [email protected]
BW x [email protected]
BW + 30lbs x [email protected] (+2); x [email protected] (+2)

Plyo Push Ups
BW x [email protected]
BW x [email protected]
BW x [email protected]; x [email protected] (+2); x [email protected] (-2); x [email protected]

Hamstring
BW x [email protected]
Single Leg x [email protected] (+3); x [email protected] (+3)

Curls
30s x 13 (+1), 10, 9), 8 (-2)

Calfs
BW + Vest x 20, 17, 15

Diamond Push Ups
BW + Vest x 13, 13, 13

[AnonND]

2020 05 29 - W4D7

BW: 176.2
Waist: 32.3 (-0.3)

Run: 4.75 miles @7

Chins
BW x 5, 6
+30lbs x 7, 7, 8, 8

Abs
4 sets

Total Miles this Week: 13.75

[AnonND]

2020 05 30 - W5D1 - Low Stress Week

BW: 179

AM Workout

Squat
BW x 20
Vest x 20
Vest + 40lbs x [email protected]
Vest + 80lbs x [email protected]
Vest + 120 x [email protected]

Less volume w/ legs because of PFT this week

Deficit Paused Push Ups:
BW x [email protected]
BW + Vest x [email protected]
BW + Vest x [email protected]; x [email protected]

Dips AMRAP 6 mins
BW x 49 (+3 reps)

Curls
40s x 9, 7, 6 + 7(20lbs), 6 + 7(20lbs),

Calfs
BW + Vest x 17, 15, 15

PM Workout

Run: 2.25 miles / 16:30 @7
Crunches x 3 sets

[AnonND]

2020 05 31 - W5D2 - Low Stress

Tempo Run: 3.2 miles @7

Chins
BW x 22, 9, 8

Crunches
3 sets

[AnonND]

2020 06 01 - W5D3 - Low Stress

Reverse Lunges
BW x 10
BW x [email protected]
BW + Vest x [email protected]
BW + Vest + 40lbs x [email protected]

Decline Paused Push Ups
BW x [email protected]
BW x + Vest x [email protected]; x [email protected]; x [email protected]

Ammo Can Lift
40 x 30; 20; 25

Curls
40s x 8, 7, 4 + 20s x 9; + 20s x 9

Triceps
3 sets

Calfes
3 sets

[AnonND]

2020 06 02 - W5D4 - Low Stress

BW: 177
Waist: 32.4

3 mile run: 22:[email protected] - Not good, thought I'd be faster than that

Chins
BW x [email protected], 10, 8

Crunches
3 sets

Taking tomorrow off - PFT is on Thursday

[AnonND]

2020 06 04 - W5D6 - Low Stress

PFT Results -

Chins: 23
Sit Ups: 120
3m Run: 20:[email protected] - Surprised with how well the run went.

Another Training session later in the day and a long run tomorrow.

Starting the Bridge 3.0 this weekend w/ 3-4 days of running. First time I'll be touching weights in 2-3 months so it will be interesting to see where I am at. I'll run the Bridge for 3-4 weeks before taking a two week break. During those two weeks I'll be limited to BW and dumbbell exercises due to travel/work restrictions. After the two weeks are up I would like to get some 1 on 1 coaching to help me manage running and hypertrophy training this year.

[AnonND]

2020 06 05 - W4D7 - Low Stress

BW: 176

Bulgarian Split Squats
BW x 15
BW + Vest x [email protected]
BW + Vest + 40lbs x [email protected]; x [email protected]

Decline Push Ups
BW x [email protected] x 2
BW + Vest x [email protected]; x [email protected]; x [email protected]


Hamstring
BW x [email protected]
Single Leg x [email protected] (-2); x [email protected] (-2)

Curls
40s x 8, 7, 5 + 20lbs x 8 x 2

Calfs
BW + Vest x 20 x 3

[AnonND]

W1D1 - Bridge

BW: 176.2
Waist. 32.5 inches

Conditioning Day

Easy Run
3.1 [email protected] / 25:48

Pull Ups
BW x 5, [email protected], [email protected], [email protected] (Total: 32 reps)

BW Inverted Rows
BW x 10 x 3

V Sit Ups + Sit Ups
8 +8, 7+7, 5+5, 5+5, 5+5

[AnonND]

W1D2 - Bridge

BW: 176.2

HBS
135 x 4
165 x [email protected]?
185 x [email protected]
205 x [email protected] - First set w/ belt

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

NHC
Bw x 5 x 3

Barbell Curls
60lbs x 15, 15, 13

Tris - Pull Downs
44 x 15, 13, 12

[AnonND]

W1D3 - PowerBuilding I

BW: 176.2

Made the switch to power building per Jordan's recommendation

Press
85 x 6
115 x [email protected] - no belt
120 x [email protected] - w/ belt

Lunges - Subbed Lunges for SSB or Leg Press because this gym does not have either.
BW x 10
50lbs x 10
80lbs x [email protected]
90lbs x [email protected]
106lbs x [email protected]

I am definitely stronger in unilateral exercises after doing more unilateral work this past month

BB Row - Myo Reps
125lbs x 14 - 5 x 5

Curls
55lbs x 15, 15, 12

Dumbell French Press
45lbs x 1 set
40lbs x 2 sets

Calf Raises
BW x 20
BW + 30lbs x 18 x 2

[AnonND]

W1D4 - PB I

BW: 178

CFT - Maxed out all three events

Wanted to run later in the day but was too tired

W1D5 - PB I

Dead
275 x [email protected]
315 x [email protected] - Belt
325 x [email protected]


Bulgarian squat
BW x 10
90lbs x 12
50lbs x 12 x 2


Paused Bench
135 x [email protected]
155 x [email protected]
165 x [email protected]

Incline Dumbell Bench Press
55s x 11
45s x 11, 12

Curls
65lbd x 12 x 3

Tris
44 x 12, 12, 10

Single Calf Raises
BW x 10 x 3

[AnonND]

W1D6 - PB I

BW: 178.2
Waist: 32.6

Run
5.25 miles / 44:02 @6-7

Chins
BW x 8 x 8 (64 reps)

Ab Wheel
4 sets

Decline Crunches
4 sets