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  • W6D5 - Friday

    BW: 181.2

    AM Workout

    Bench
    175 x [email protected]
    185 x [email protected]
    190 x [email protected], 8, 8, 8

    Dips
    BW x 11, 10, 10

    Paused HBS
    135 x 6
    155 x 6
    165 x [email protected] x 2

    Weighted Chins
    BW x 8
    25lbs x 8, 8, 7

    Straight Bar Curls
    65lbs x 12 x 4

    NHC
    BW x 5, 5, 6

    Comment


    • W6D6 - Saturday

      PM Workout

      Tempo Run
      5 Min Warm Up
      2 Miles / 14:05 (7:03 avg) @9
      4 Min Cool Down

      Longest tempo run in a while also pretty hot out today. Moved slower than I'd like.

      Comment


      • W6D7 - Sunday

        BW: 184.1

        BW Avg: 182.68 (+ ~2.00lbs) - Realizing that I need to make better food choices when I eat out or modify what I eat for the day when I eat out. I am gaining weight too quickly. I am okay with this right now because I am not in the position to control my dietary intake right now, but later on this will need to change.
        Calories: ~2300 (+ 2 days of eating out)
        Avg Miles: 16.5 miles - Most I've run in one week, in about 2 years


        AM Workout

        Easy Run
        3.83 Miles / 30:48 (8:04 avg) @7

        Realizing I can run at an 8:00 pace pretty effortlessly

        Comment


        • W7D1 - Monday

          AM Workout


          HBS
          205 x [email protected]
          225 x [email protected]
          240 x [email protected], 8, 8

          Press
          120 x [email protected]
          130 x [email protected], 8, 8.5, 9

          DB Lateral Raises
          20s x 15, 12, 13

          Chins
          BW x 6, [email protected], 9, 7, 7

          DB Rows
          70lbs x 9, 8

          Ez Bar Preacher Curls
          60lbs x 12, 11

          Ez Bar Curls
          60lbs x 12 x 2

          Calf Raises
          3 sets

          Comment


          • W7D2 - Tuesday

            BW: 181.3

            Conditioning Run
            1 Mile Warm Up
            800m x 4 / splits were 3:15-3:20
            1 Mile Cool Down

            Comment


            • W7D3 - Wednesday

              BW: 182.7

              AM Workout

              Deadlift
              305 x [email protected]
              325 x [email protected]
              345 x [email protected], 8, 8

              IBP
              135 x [email protected]
              145 x [email protected]
              155 x [email protected], 8, 8

              L/U Bench - Myo reps
              135 x 16, 5, 5, 4, 4, 4


              BB Row
              115 x 8
              155 x 9, 9, 9, 9

              Back Fly Machine
              55lbs x 20, 16

              Straight Bar Curl
              75lbs x 11, 11, 10,

              French Press
              37.5 x 16, 11
              32.5 x 11

              Calf Raises
              100lbs x 12-15 x 3

              Comment


              • W7D4 - Thursday

                BW: 182.2

                AM Workout

                Long Run
                5 Miles / 41:04 (8:09 avg) @6.5

                Comment


                • W7D5 - Friday

                  BW: 180.2
                  Waist: 32.9

                  Bench
                  175 x [email protected]
                  185 x [email protected]
                  195 x [email protected]
                  190 x [email protected], 8, 8

                  DB IBP
                  70 x 8
                  60 x 11, 9

                  Paused Squat 0-3-0
                  135 x 6
                  155 x [email protected]
                  175 x [email protected], 7

                  Chins - AMRAP 7 mins
                  BW x 9, 7, 6, 5, 4, 4, 4, 4 (43 reps)

                  NHC
                  BW x 6 x 3

                  DB Curls
                  30s x 12
                  25s x 13, 12, 11

                  French Press
                  37.5 x 12, 12, 11

                  Calf Raises
                  90lbs x 12-15 x 3

                  Comment


                  • W7D6 - Saturday

                    AM Workout

                    Easy Run
                    3 Miles / 23:37 (7:50 avg) @7.5

                    Pushed it a little today, not on purpose

                    Comment


                    • W7D7 - Sunday

                      Sprints
                      1.25 Mile Warm Up
                      400m x 4 / ~1:28 splits w/ 2:00 minute rest
                      1 Mile Cool Down

                      Miles Ran This Week: 15
                      BW Avg: 181.6
                      Waist: 32.9
                      Calories: ~2400

                      Comment


                      • W8D1 - Monday (Final Week of Running Program)

                        BW: 182.2.

                        AM Workout

                        HBS
                        215 x [email protected]
                        235 x [email protected]
                        245 x [email protected], 8.5

                        Press
                        115 x [email protected]
                        125 x [email protected]
                        135 x [email protected], 8.5, 9

                        DB Lateral Raises
                        20s x 18, 13, 13

                        Pull Ups
                        BW x 7, 6, 10, 8, 7, 7

                        DB Curls
                        20s x 15, 12

                        French Press
                        37.5 x 12, 12, 10

                        Calf Raises
                        3 sets

                        Comment


                        • W8D2 - Tuesday

                          BW: 181.3

                          PM Workout

                          Sprints
                          1.5 Mile / Warm Up
                          200m x 6 / ~:38-:40 with 1:45 rest
                          1 Mile / Cool Down

                          Ab Wheel
                          10 - 15 x 5 sets

                          Comment


                          • W8D3 - Wednesday

                            AM Workout

                            Dead
                            305 x [email protected]
                            325 x [email protected]
                            350 x [email protected], 8

                            IBP
                            140 x [email protected]
                            140 x [email protected]
                            160 x [email protected], 8, 8.5

                            LU Bench - Myo Reps
                            140 x 5, 4, 4, 3

                            BB Row
                            135 x 8
                            155 x 10, 9, 8

                            DB Back Fly
                            15s x 17, 14

                            BB Curls
                            Bar x 10, 20, 20, 12

                            Bicep near elbow has been sensitive for curls, especially straight bar. Kept it light.

                            French Press
                            37.5 x 10 x 3

                            Calfs
                            3 sets

                            Ab Wheel
                            10-15 x 5 sets

                            Comment


                            • W8D4 - Thursday

                              Long Run
                              5 Miles / 40:46 (8:09 avg) @7

                              Recent PR by about 20-30 seconds

                              Ab Wheel
                              10-15 x 5 sets

                              Lessons Learned

                              I am going to compile a list of lessons learned from this programming block so that I can better program the next conditioning block.

                              - I wish I attempted to run a 1 mile before I started the training block so that I can see how much my time has/has not improved
                              - No injuries despite running a lot of miles, I think that has to do with the low RPE runs
                              - I think tempo runs are really good for getting faster by pushing the threshold and this program did not have enough of them
                              - My diet habits are good 90% of the time, but I have triggers for binge eating which has resulted in faster than wanted weight gain \
                              - The binge eating thing is especially true when I am done "cutting" weight and am focused no "maintaining/regaining" - Next bulking block this will be a big focus/effort

                              Comment


                              • W8D5 - Friday

                                BW: 182.7

                                AM Workout

                                Bench
                                175 x [email protected]
                                185 x [email protected]
                                195 x [email protected], 8, 8

                                DB IBP
                                70s x 8
                                60s x 10, 10

                                Paused HBS
                                155 x [email protected]
                                175 x [email protected]
                                185 x [email protected]

                                These felt good

                                Chins
                                BW x 5, 6, 7, 8, 9

                                Noticed that biceps was starting to bother me. Similar to what I have been experiencing on straight curls. I think I introduced Chin Ups too quickly with too much volume.

                                Super Set
                                Face Pulls x 12 / NHC x 8 / Abs x 12 x 3 sets

                                Ez Bar Curls
                                50lbs x 15, 15, 12

                                Introduced some tempo at the end

                                French Press
                                37.5 x 11, 11, 10

                                Calf Raises
                                3 sets

                                Comment

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