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  • W4D5 - Friday

    Deadlift
    275 x [email protected]
    310 x [email protected] (+5lbs)
    330 x [email protected], 8, 8 (+10lbs)

    Paused Bench
    155 x [email protected] (+5lbs)
    165 x [email protected], 9 (+5lbs)

    Dumbell Incline Bench
    65 x 8 (-1 rep)
    50 x 10, 11, 11

    Ez Bar Curl
    85lbs x 12, 12, 11, 11

    Tris - French Press
    22.5lbs x 18, 15, 12

    Calves
    75lbs x 15, 13
    55lbs x 15

    Comment


    • W4D6 - Saturday

      Run - Tempo
      3:00 warm up
      5:00 @6:45 pace / 3:00 @8:30 pace x 3

      Pull Ups
      BW x 8min AMRAP

      Ab Wheel
      5 sets

      Avg BW: 178.6
      Avg Waist: 33.0
      Total Miles: ~14 miles

      1 ERM Squat: 289lbs
      1 ERM Bench: 229lbs
      1 ERM Dead: 420lbs

      Comment


      • W5D1 - Monday

        HBS
        215 x [email protected]
        235 x [email protected], 8, 8.5, 9

        Press
        100 x [email protected]
        110 x [email protected], 7
        115 x [email protected], 8, 8.5

        RDL
        135 x [email protected], 7
        155 x [email protected], 8

        Ez Bar Curls
        85lbs x 13 x 3

        Spider Curls
        25 x 10
        20 x 10

        Calves
        55 x 15
        75 x 12 x 2
        55 x 15

        Tris - French Press
        30 x 18, 10
        25 x 11

        Comment


        • W5D2 - Tuesday

          BW: 177.6
          Waist: 33.1 inch (+0.10)

          Pull Ups
          BW x 5, 13, 9, 8, 7

          Ab Wheel
          BW x 15, 15, 15, 15

          Sprints
          1600m Warm Up
          600m x 5 / 2:10; 2:14; 2:14; 2:14; 2:21 - 3:00 rest between sets

          Comment


          • W3D3 - Wednesday

            BW: 179.2 - Got a new scale that is more accurate than the previous one

            Bench
            160 x [email protected]
            175 x [email protected], 7
            180 x [email protected], 8, 8.5

            Leg Press
            340 x [email protected]
            425 x [email protected], 7.5, 8
            385 x [email protected]

            Barbell Row
            125 x 10
            135 x 15, 5, 5, 4, 4, 4

            Ez Bar Curls
            85 x 10, 10, 9

            Single Leg Calves
            BW x 8, 8, 9

            Dumbell Curls
            20s x 15 x 2

            French Press
            32.5 x 14, 13, 12

            Comment


            • W5D4 - Thursday

              BW: 181.4

              Run
              ~4 miles / 34:30 @7

              Pull Ups
              BW x 82 reps total

              Leg Raises
              6 sets

              Comment


              • W5D5 - Friday

                BW: 182.1

                AM Workout

                Deadlift
                275 x [email protected]
                315 x [email protected], 8, 8, 9

                Forgot gym bag. No belt or chalk.

                Paused Bench
                135 x [email protected]
                155 x [email protected]
                170 x [email protected], 9 (+5lbs)

                Dumbbell Incline Bench
                65s x 9 (+1 rep)
                50s x 12, 12, 20

                Ez Bar Curls
                85lbs x 10, 10, 9

                Dumbbell Spider Curls
                15s x 14 x 2

                French Press
                35lbs x 18, 13, 10

                PM Workout

                ~2 Miles / 17:[email protected]

                Comment


                • W5D6 - Saturday

                  Run
                  ~5 Miles / 45:00 @8

                  Pull Ups - Myo Reps
                  BW x 45 reps / 8 minutes

                  Planks
                  1:30 x 3

                  Avg BW: 181 (+2.0lbs)
                  Avg Waist: 33.1 (+0.1)
                  Total Miles: ~15 miles

                  Going into isolation for two weeks with no access to a gym. Will have to end the current training block.

                  I am going to take this time to focus on running. I will begin an 8 week training plan to improve my 1 mile time. It is a 4-5 days per week running schedule. Goal is to run under a 5:45 mile. Once I have access to the gym I will run the endurance template concurrently. Additionally, I'll will begin slimming back down to ~32 inch waist.
                  Last edited by AnonND; 07-11-2020, 10:20 PM.

                  Comment


                  • W1D0 - Sunday

                    BW: 179.2 (-1.8)
                    Waist: 32.9 (-0.2)
                    Cals: ~2000

                    HBS
                    215 x [email protected]
                    235 x [email protected], 8.5, 9 - (+5lbs) Stopped when I hit @9

                    Press
                    100 x [email protected]
                    105 x [email protected]
                    110 x [email protected], 8, 8

                    RDL
                    135 x [email protected]
                    155 x [email protected]
                    165 x [email protected], 8, 8

                    Ez Bar Curls
                    85lbs x 13 x 3

                    Dumbell Spider Curls
                    20s x 14 x 2

                    French Press
                    37.5lbs x 19, 11, 10

                    Last time I'll have access to free weights for two weeks. I decided to repeat last week's work out.

                    Comment


                    • W1D1 - Monday

                      Easy Run
                      ~2.25 Miles / ~18:[email protected]

                      W1D2 - Tuesday

                      BW: 179.7

                      AM Workout

                      Easy Run
                      3.13 Miles / 27:06 (8:39 pace)@6

                      PM Workout

                      Paused-Deficit Push Ups
                      BW x 12, 15, 15, 15, 15

                      Walking Lunges + Squats
                      20s x 24 steps + 10 squats x 3

                      Sitting Dumbbell Curls
                      20s x 17, 13, 12

                      Standing French Press + Diamond Push Ups
                      40lbs x 15 + 5, 10 + 5, 7 + 5

                      Standing Calf Raises
                      40lbs x 15 x 3

                      Ab Wheel
                      20, 13, 13
                      Last edited by AnonND; 07-14-2020, 11:21 PM.

                      Comment


                      • W1D3 - Wednesday

                        BW: 177.9
                        Waist: 32.8

                        Warm Up / Cool Down Run
                        0.75 Miles / ~5:45 (7:58)@6 x 2

                        Chins
                        BW x 81 reps

                        Comment


                        • W1D4 - Thursday

                          BW: 176.8

                          AM Workout

                          Easy Run
                          2 Miles / 16:53 (8:27 pace) @6

                          PM Workout

                          Bulgarian Lunges
                          BW x 15
                          BW + 20lbs x 15
                          BW + 40lbs x 15 x 2

                          Pike Push Ups
                          BW x 6
                          BW x 8
                          BW x 10 x 2

                          Dumbell Raises - Myo Reps
                          20s x 13, 5, 5, 5, 5, 5

                          Sitting Dumbbell Curls
                          20s x 18, 16, 15
                          Last edited by AnonND; 07-16-2020, 04:47 PM.

                          Comment


                          • W1D5 - Friday

                            BW: 175.9
                            Waist: 32.6

                            AM Workout

                            Medium Run
                            3 Miles / 23:27 (7:50 pace) @7.5

                            PM Workout

                            Pull Ups
                            BW x 5, 5, 14, 10, 9, 8

                            Planks
                            BW x 1:40 x 3
                            Last edited by AnonND; 07-17-2020, 11:13 PM.

                            Comment


                            • W1D6 - Saturday

                              BW: 176.4

                              AM Workout

                              Long Run
                              4 Miles / 32:39 (8:10 pace) @6.5

                              PM Workout

                              Paused Squats
                              40lbs x 10
                              80lbs x 10
                              100lbs x 8 x 2

                              Jump Squats
                              ~20lb sand bag x 15 x 2

                              RDL
                              40lbs x 15
                              80lbs x 15 x 2

                              Paused Deficit Push Ups
                              BW x 10
                              BW x [email protected]
                              BW x [email protected]; [email protected]

                              Dumbell Curls
                              40s x 9, 8
                              20s x 15 x 2

                              French Press
                              40lbs x 15, 12, 10
                              Last edited by AnonND; 07-18-2020, 11:43 PM.

                              Comment


                              • W1D7 - Sunday

                                Rest Day

                                BW Avg: 177.18 (-2.02lbs)
                                Waist Avg: 32.7 (-0.2)
                                Calories: ~2000
                                Total Miles Ran: 15.5 miles
                                Last edited by AnonND; 07-20-2020, 11:45 AM.

                                Comment

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