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  • W2D1 - Monday

    BW: 175
    Waist: 32.4

    AM Workout

    Easy Run
    2 Miles / 15:59 (8:00 pace) @7

    PM Workout

    Lunges + Squats
    40lbs x 10 + 40lbs x 10
    40lbs x 10 + 40lbs x 10
    80lbs x 10 + 40lbs x 10
    80lbs x 10 + 40lbs x 10

    Push Up Circuit
    BW x 30 x x 4

    Dumbbell Curls
    40s x 8, 8, 7
    20s x 13, 13

    Dumbbell French Press
    40lbs x 15, 12, 12
    Last edited by AnonND; 07-20-2020, 10:40 PM.

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    • W2D2 - Tuesday

      BW: 175

      AM Workout

      1600m Tempo Runs
      800m warm up / 4:30
      1600m / 6:39 @8.5
      1600m / 7:[email protected]
      800m cool down / 4:00

      PM Workout

      Pull Ups
      BW x 8 x 2
      BW + 20lbs x 8 x 2
      BW + 40lbs x 5 x 2
      BW x 8

      V Sit Ups + Crunches
      6 + 6 x 6
      Last edited by AnonND; 07-21-2020, 10:24 PM.

      Comment


      • W2D3 - Wednesday

        BW: 176.4

        Lunges + Squats + Lunges + Squats
        BW x 6 + 6 + 6 + 6
        40lbs x 6 + 6 + 6 + 6
        40lbs x 6 + 6 + 6 + 6

        Split Squats
        80lbs x 10 x 2

        Deficit Paused Push Ups
        BW x 10
        BW x 12
        BW x 14 x 2

        Dumbbell Standing Press
        40s x 7, 7, 6

        Band Row + Dumbbell Row
        Band x 15 + 40lbs x 6
        Band x 15 + 40lbs x 6

        Sitting Dumbbell Curls
        20s x 15, 13, 13, 12

        Comment


        • W2D4 - Thursday

          BW: 175

          AM Workout

          Easy Run
          2 Miles / 16:27 (8:13 pace) @6

          PM Workout

          Chins
          BW x 85 reps

          Burpees
          BW x 5 x 5

          Abs
          5 sets
          Last edited by AnonND; 07-23-2020, 10:17 PM.

          Comment


          • W2D5 - Friday

            BW: 176.4
            Waist: 32.4

            AM Workout

            Paused Squats
            40lbs x 12
            80lbs x 12, 12, 15

            Good Mornings + RDL
            20lbs x 10 + 20lbs x 8
            20 lbs x 10 + 40lbs x 8
            20 lbs x 10 + 40lbs x 8

            Paused Deficit Push Ups
            BW x 10
            BW x 12
            BW x 14, 13, 12

            Decline Wide Stance Push Ups
            BW x 15 x 2

            Standing Dumbbell Curls
            40s x 9, 7

            Sitting Dumbbell Curls
            20s x 15 x 2

            Gym is opening back up on Monday. Times to use the gym are limited so I will likely split up lifting days into AM and PM workouts. I intend to finish this running program to improve my 1 Mile time, but instead of doing BW workouts I can begin to use barbells. I will use the Endurance template to supplement the running program for now. I will likely reduce running to 4 days too. During this time I will likely keep my calories around maintenance. I am happy with my bf% right now, and I am not really in a position where I can regulate what I eat as required to lose much more bf.

            I have 6 weeks left of the running program. After I finish the program and PR in the 1 Mile (hopefully under 6:00), I will focus try to balance size and running by doing a power building 3-day template and 3 day of running while slowly gaining weight. I think that is sufficient to maintain or improve my running while still gaining a bit of size. After that I will do a more hypertrophy based programming and reduce running to twice a week. Then cycle back. That is about a 6 month plan.

            PM Workout

            1 Mile / 8:24 @6
            200m x 6 (0:40) 2/ 90 second rest
            1 Mile / 7:42 @6
            Last edited by AnonND; 07-24-2020, 09:04 PM.

            Comment


            • W2D6 - Saturday

              BW: 175.8

              Am Workout

              Easy Run
              4 Miles / ~33:32 (8:21 avg) @7

              PM Workout

              Pull Ups - 9min AMRAP
              BW x 55 reps

              Dips
              BW x [email protected], @8, @8, @9

              Planks
              BW x 3 ~1:30

              This Week

              BW Avg: 175.7 (-1.30)
              Waist: 32.4
              Calories: ~2000
              Total Miles Ran: 15 Miles
              ​​​​​​​
              Last edited by AnonND; 07-25-2020, 09:58 PM.

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              • W3D1 - Monday

                BW: 175

                AM Workout

                HBS
                195 x [email protected]
                215 x [email protected] x 2

                Press
                105 x [email protected]
                110 x [email protected] x 2

                Lateral DB Flys
                15s x 15, 12, 12

                Pull Ups - AMRAP
                BW x 16, 9, 8

                DB Row
                65s x 9
                50s x 13

                Ez Bar Curls
                70 x 11
                60 x 10, 10


                Love being back in the gym. Today I had extra time in the morning before work so I was able to fit in my conditioning W/O on the back end of the regular programming. Feeling good.

                PM Workout

                Easy Run
                2 Miles / Did not time @6
                Last edited by AnonND; 07-28-2020, 09:17 AM.

                Comment


                • W3D2 - Tuesday

                  AM Workout

                  Threshold Run
                  800m Warm Up / 4:20
                  1 Mile x 3 / 6:[email protected] - 1:30 rest / 7:[email protected] 2 - 1:45 rest / 7:[email protected] - 2:00 rest

                  Target was a 7:10/Mile pace with a 1:30 rest, but I was all over the place with the pace. Had to rest longer to catch my breath. Good workout over all, the threshold workouts are tough!

                  Comment


                  • W3D3 - Wednesday

                    AM Workout


                    Dead
                    275 x 5
                    295 x [email protected]
                    315 x [email protected]
                    325 x [email protected] x 2

                    IBP
                    125 x [email protected]
                    130 x [email protected] x 2

                    Dips
                    BW x 9, 9, 8

                    Calf Raises
                    110 x 12, 10, 10

                    Hamstring Curl
                    40lbs x 12, 9

                    PM Workout

                    BB Row
                    115 x 10
                    135 x 10, 9, 10

                    Upright Row
                    40 x 17
                    50 x 17, 16

                    Ez Bar Curls
                    65lbs x 15, 15, 13

                    French Press
                    35 x 15, 12
                    30 x 12

                    Leg Raises
                    10 x 4
                    Last edited by AnonND; 07-29-2020, 04:28 PM.

                    Comment


                    • W3D4 - Thursday

                      BW: 176.4

                      AM Workout

                      Easy Run
                      2 Miles / 16:24 (8:12 avg) @6

                      Comment


                      • W3D5 - Friday

                        BW: 177.2
                        Waist: 32.5

                        AM Workout

                        Bench
                        165 x [email protected]
                        175 x [email protected]
                        185 x [email protected] x 2

                        DB IBP
                        55 x 13, 10, 11

                        Lunges
                        40lbs x 10
                        60lbs x 10
                        70lbs x 10
                        80lbs x 13

                        Ab Wheel
                        18, 15, 12

                        Ez Bar Curl
                        65lbs x 15, 14
                        55lbs x 16

                        French Press
                        32.5 x 15, 11
                        27.5 x 12

                        Calf Raises
                        90lbs x 12, 12, 12

                        Comment


                        • W3D6 - Saturday

                          AM Workout

                          Sprints
                          800m warm up
                          100m Strides x 4
                          800m Test Time / 2:[email protected]
                          1200m cool down

                          Pull Ups
                          BW x 91 reps

                          Comment


                          • W3D7 - Sunday

                            Easy Long Run
                            5 Miles / 40:48 (8:10 avg) @7

                            Total Miles: 15 miles
                            Avg BW: 177 (+1.2lbs)
                            Waist: 32.5 (+0.1)
                            Total Cals: ***2100 (3 days of going out to eat - went way over on those days)

                            Comment


                            • W4D1 - Monday

                              BW: 178.4
                              Waist: 32.6

                              AM Workout

                              HBS
                              205 x [email protected]
                              215 x [email protected]
                              225 x [email protected], 9
                              215 x [email protected]

                              Press
                              100 x5 @6
                              110 x [email protected]
                              115 x [email protected], 8, 8

                              DB Lateral Raises
                              15s x 17, 15, 15

                              PM Workout

                              Pull Ups
                              BW x 5, 5, 16, 11

                              DB Row
                              60 x 13, 12

                              Ez Bar Curls
                              60lbs x 15, 15, 13

                              French Press
                              32.5 x 17
                              27.5 x 15
                              22.5 x 15

                              Ab Wheel
                              15, 12, 10, 10
                              Last edited by AnonND; 08-03-2020, 11:08 PM.

                              Comment


                              • W4D2 - Tuesday

                                BW: 178.6

                                AM Workout

                                Conditioning Run
                                800m / 4:20
                                1600m / 6:[email protected]; 7:[email protected]; 6:[email protected]

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