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  • W4D3 - Wednesday

    BW: 179.9 - Weight is creeping back up quickly

    AM Workout

    Dead
    275 x 5
    305 x [email protected]
    320 x [email protected]
    330 x [email protected], 8, 8.5

    IBP
    115 x [email protected]
    125 x [email protected]
    135 [email protected], 8, 8

    Dips
    BW x 9, 9, 8

    PM Workout

    BB Row
    115 x 10
    145 x 12, 11, 10

    Upright Row
    65 x 15
    55 x 16, 15

    Ez Bar Curls
    70lbs x 13, 12, 11

    Calf Raises
    75 x 15, 13, 12

    Leg Raises
    13, 12, 10, 10

    Hamstring Curls
    40lbs x 15 x 2
    Last edited by AnonND; 08-05-2020, 11:37 PM.

    Comment


    • W4D4 - Thursday

      BW: 178.6
      Waist: 32.7

      AM Workout

      Easy Run
      3 Miles / 25:10 (8:22 avg)@6

      Comment


      • W4D5 - Friday

        BW: 179.9

        AM Workout

        Bench

        170 x [email protected]
        180 x [email protected]
        190 x [email protected], 8.5, 9

        DB IBP
        55s x 13, 10, 10

        Lunges
        BW x 10
        60lbs x 10
        80lbs x 12 x 3

        Straight Bar Curls
        55lbs x 18, 15, 15

        French Press
        32.5 x 16, 14

        PM Workout

        Pull Ups
        BW x ~80 reps

        Calf Raises
        3 sets

        Ab Wheel
        20, 17, 15
        Last edited by AnonND; 08-08-2020, 11:45 AM.

        Comment


        • W4D6 - Saturday

          AM Workout

          Conditioning
          1.5 Mile / 9:[email protected] (warm up)
          200m x 8 / ~41 Splits 1:30 Rest @8
          1.25 Mile / 7:[email protected] (cool down)

          Comment


          • W4D7 - Sunday

            Avg BW: 178.5 (+1.5lbs)
            Waist: 32.6 (+0.2)
            Total Miles: 15.5 Miles
            Calories: ~2200 (+ 3 days of eating out)


            AM Workout

            Easy Run
            5.25 Miles / 51:00 @6

            Comment


            • W5D1 - Monday

              BW: 178.4

              PM Workout

              HBS
              185 x 5
              210 x [email protected]
              230 x [email protected] x 3

              Press
              105 x [email protected]
              120 x [email protected] x 3

              Lateral DB Raises
              20s x 15, 14, 12

              Chin Ups
              BW x 5, 5, [email protected]; [email protected]; [email protected]

              Wanted to take a break from pull ups

              DB Rows
              60s x 10 x 2

              Straight Bar Curls
              60lbs x 15, 12
              55lbs x 12, 12

              French Press
              32.5 x 15, 15, 12

              Comment


              • W5D2 - Tuesday

                BW: 178.1
                Waist: 32.75

                PM Workout

                Easy Run
                2400m (warm up) / 8:[email protected]
                400m x 6 / ~1:28 with 2:00 rest
                1600m (cool down) / 7:[email protected]

                Comment


                • W5D3 - Wednesday

                  BW: 179.9

                  AM Workout

                  Dead
                  295 x [email protected]
                  315 x [email protected]
                  335 x [email protected], 8, 8

                  IBP
                  120 x [email protected]
                  130 x [email protected]
                  140 x [email protected], 8, 8

                  Dips
                  BW x 10, 9, 9

                  Comment


                  • W5D4 - Thursday

                    AM Workout

                    Easy Run
                    5 Miles / 40:58 (avg 8:09) @7.5

                    PM Workout

                    BB Row
                    115 x 10
                    145 x 12, 9
                    135 x 10, 11


                    Shrugs + Upright Row
                    185lbs / 50lbs x 12 + 10; 11 + 10; 10 + 10

                    I have to be honest, I do not really "feel" like I am doing the upright rows correctly. May just keep the shrugs.

                    Preacher Curls
                    50lbs x 15, 13, 11, 11

                    French Press
                    32.5 x 15, 12
                    27.5 x 12

                    NHC
                    BW x 5 x 3

                    Lying Hamstring Curl
                    40lbs x 14, 12

                    Ab Wheel
                    BW x 20, 15, 12, 12
                    Last edited by AnonND; 08-13-2020, 07:54 PM.

                    Comment


                    • W5D5 - Friday

                      BW: 179.9

                      PM Workout

                      Bench
                      175 x [email protected]
                      185 x [email protected]
                      195 x [email protected], 9
                      185 x [email protected]

                      DB IBP
                      65 x 10
                      55 x 12, 11

                      Lunges
                      50 x 10
                      70 x 10
                      90 x 10, 11, 13

                      Pull Ups
                      BW x 5, 7
                      35lbs x 5 x 3
                      BW x 9

                      Straight Bar Curls
                      65lbs x 15, 12
                      55lbs x 13, 13

                      French Press
                      37.5 x 12, 10
                      32.5 x 10

                      Calf Raises
                      3 sets

                      Leg Raises
                      10 x 3

                      Comment


                      • W5D6 - Saturday

                        BW: 178.4

                        AM Workout

                        Quality Session
                        2400m / Warm Up
                        200m x 10 / ~ 0:41 - 1:30 rest
                        1800m / Cool down

                        W5D7 - Sunday

                        AM Workout


                        Easy Run
                        3 Miles

                        Avg BW: 179 (+0.5lbs)
                        Waist: 32.75 (+0.15)
                        Total Miles: 16 Miles
                        Calories: ~2300 (+ 3 days of eating out)

                        Comment


                        • W6D1 - Monday

                          PM Workout

                          HBS
                          205 x [email protected]
                          225 x [email protected]
                          235 x [email protected], 8, 8.5, 8.5

                          Press
                          115 x [email protected]
                          125 x [email protected], 8, 8, 8

                          Lateral DB Raises
                          20s x 15, 13, 12

                          Chins
                          BW x 7, [email protected], [email protected], [email protected], [email protected]

                          DB Rows
                          70s x 9, 8

                          Ez BB Curls
                          70lbs x 11, 10
                          60lbs x 10
                          50lbs x 15

                          Abs
                          3 sets

                          Calf Raises
                          3 sets

                          Comment


                          • W6D2 - Tuesday

                            BW: 183.4

                            PM Workout

                            1200m Test for Time
                            1200m Warm Up
                            1200m x 1 / 4:24 @8.5
                            1200m Cool Down

                            Looks like I am on pace break the 6:00 min mile goal I set for myself. Question is how much I can break it by. I am hoping to get under 5:49.

                            Comment


                            • W6D3 - Wednesday

                              BW: 182.6

                              PM Workout

                              Deadlift
                              275 x 4
                              325 x [email protected]
                              340 x [email protected], 8, 8, 8

                              IBP
                              125 x 6
                              140 x [email protected]
                              150 x [email protected], 8, 8

                              L/U BP - Myo reps
                              135 x 12, 5 x 5

                              BB Row
                              135 x 8
                              155 x 8, 8, 7, 8

                              Back Fly Machine
                              55 x 20
                              60 x 15

                              French Press
                              37.5 x 14, 8
                              32.5 x 9

                              Straight Bar Curls
                              70lbs x 13, 12, 11, 10

                              Comment


                              • W6D4 - Thursday

                                BW: 182.2

                                Easy Run
                                6 Miles / 50:10 (8:16 avg) @7

                                Comment

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