HLM Modified

[AnonND]

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

[AnonND]

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

[AnonND]

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

[AnonND]

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

[AnonND]

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

[AnonND]

W5D4 - Thursday

BW: 181.4

Run
~4 miles / 34:30 @7

Pull Ups
BW x 82 reps total

Leg Raises
6 sets

[AnonND]

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]

[AnonND]

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.

[AnonND]

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.

[AnonND]

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

[AnonND]

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

[AnonND]

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

[AnonND]

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

[AnonND]

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

[AnonND]

W1D7 - Sunday

Rest Day

BW Avg: 177.18 (-2.02lbs)
Waist Avg: 32.7 (-0.2)
Calories: ~2000
Total Miles Ran: 15.5 miles