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  • W3D4 - Tuesday

    BW: 182.3
    Waist: 33.25

    AM Workout

    Tempo Run
    1 Mile Warm Up
    2 Miles Tempo / 7:26; 7:50
    1 Mile Cool Down

    My avg pace for Tempo Runs has been slow as of late. I think I would benefit from finding somewhere better to run for tempo run workouts ( somewhere with less cars and is less urban).

    Comment


    • W3D5 - Wednesday

      BW: 180.6

      AM Workout

      Bench
      165 x 6
      175 x [email protected]
      185 x [email protected], 7.5, 7

      Smith Machine Squat Paused
      85lbs x [email protected] x 3

      Dips
      BW x 14, 11, 10

      NHC
      BW x 8, 7, 7

      Ez Bar Curl
      75lbs x 10 x 3

      French Press
      35 x 3 sets

      Comment


      • W3D6 - Thursday

        BW: 182.5

        AM Workout

        Sprints
        1 Mile
        200m x 8 / ~0:39 avg
        1 Mile

        Comment


        • W3D7 - Friday

          BW: 180.6

          Easy Run
          5 Miles / 41:14 @6

          Total Miles Ran: 17 Miles (was planning on doing more miles this week but parts of left leg were feeling sore and achy)
          Avg BW: 181.68 (-1.94lbs)
          Avg Waist: 33.25 (-.30)
          Cals: 2000

          W4D1

          BW: 180.6

          HBS
          215 x [email protected]
          225 x [email protected]
          240 x [email protected]
          225 x 6 x 2

          Press
          115 x [email protected]
          130 x [email protected]
          120 x [email protected], 8

          RDL
          135 x 10
          175 x 10
          195 x 10

          Lunges
          BW x 15
          70lbs x 15 x 2

          Ez Bar Curl
          75lbs x 12 x 2

          Spider Curls
          20s x 11
          15s x 15

          Ammo Push Press
          35lbs x 50, 40, 40

          Calf Raises
          115 x 13 x 3
          AnonND
          Senior Member
          Last edited by AnonND; 10-18-2020, 06:02 PM.

          Comment


          • W4D2 - Sunday

            Dead
            275 x 6
            315 x [email protected]
            335 x [email protected]
            320 x 6 x 2

            CGBP
            135 x 8
            155 x [email protected]
            170 x [email protected], 7, 7.5, 8

            Low IDBP
            70 x 7
            60 x 9
            50 x 12, 11

            Cable Row
            50 x 15
            60 x 15
            70 x 12 x 2

            Ez Bar Curls
            55lbs x 15, 15, 12, 11

            French Press
            3 sets

            Calf Raises
            3 sets

            Comment


            • W4D3 - Monday

              BW: 181.1
              Waist: 33.2

              AM Workout

              Easy Run
              3 Miles / ~25 @5
              Strides x 5

              Ammo Can Lift
              30lbs x 50 x 4

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

              Comment


              • W4D4 - Tuesday

                AM Workout

                Sprint W/O
                0.5 Mile / Warm Up
                1 Mile x 3 / 6:[email protected]; 6:[email protected]; 6:[email protected]
                0.5 Mile / Cool Down

                Ran on the track so 1 Mile times were much more accurate than previous weeks. Good confirmation that I am getting faster.

                Comment


                • W4D5 - Wednesday

                  BW: 180.6

                  AM Workout

                  Bench
                  165 x 6
                  180 x [email protected]
                  190 x [email protected]
                  180 x 6 x 2

                  Paused Hack Squat Smith Machine
                  105 x 8 x 2
                  125 x 8
                  145 x 7

                  Dips
                  BW x 15, 12, 11

                  NHC
                  8, 8, 8

                  Machine Curls
                  65 x 15 x 2

                  DB Sitting Curls
                  20s x 10, 10

                  V Sit UPS
                  BW x 4 sets

                  Ammo Can Lifts
                  30lbs x 30 x 4

                  PM Workout

                  Agility Style Warm Up

                  Shuttle Sprints
                  300 yards x 3 / ~1:00 - 2:40 rest

                  Comment


                  • W4D6 - Thursday

                    BW: 179.9

                    Easy Run
                    4 miles / ~33 @6

                    W4D7 - Friday

                    BW: 181.2

                    Long run
                    6 Miles / ~49:00 @5

                    Total Miles Ran: 17.5 miles
                    Avg BW: 180.5 (-1.5lbs)
                    Waist: 33.25
                    Cals: 2000

                    W5D1 - Saturday

                    AM Workout

                    HBS
                    215 x [email protected]
                    230 x [email protected]
                    245 x [email protected]
                    225x 6 x 2

                    Press
                    115 x [email protected]
                    125 x [email protected]
                    115 x 6 x 3

                    RDL
                    135 x 10
                    155 x 8
                    185 x 8
                    205 x 8

                    Lunges Kbs
                    40 x 15
                    60 x 15 x 2

                    Ez Bar Curls
                    75 x 13 x 2

                    Spider Curls
                    15s x 14 x 2

                    Ammo Can Lift
                    35lbs x 40, 30, 50

                    Calf Raises
                    3 sets

                    Comment


                    • W5D2 - Sunday

                      CGB
                      155 x [email protected]
                      175 x [email protected]
                      165 x [email protected], 7.5
                      155 x [email protected]

                      Deadlift
                      275 x 6
                      325 x [email protected]
                      345 x [email protected]
                      325 x 6 x 2

                      Low DB IBP
                      75 x 8
                      60 x 10, 9, 9

                      Cable Row
                      60lbs x 15, 13, 13

                      Inverted Row
                      BW x 8 x 2

                      French Press
                      37 x 12
                      32 x 12, 10
                      27 x 10

                      Straight Bar Curls
                      55lbs x 15
                      65lbs x 12, 11, 10

                      W5D3 - Monday

                      BW: 182.9

                      AM Workout

                      Easy Run
                      3 Miles / 25:[email protected]
                      6 Strides

                      Hurt my ankle during the run by taking an awkward step. Ankle does not hurt to run on but is pretty sensitive otherwise. Might have to adjust running/lifting this week depending on how it feels throughout the rest of the day.

                      PM Workout

                      Ammo Can Lift
                      40lbs x 40, 30, 40, 30

                      Neutral Grip Pull Ups
                      BW x 5, 8, 8, 8, 8, 7, 7

                      Planks
                      1:15 x 4

                      Comment


                      • W5D3 - Tuesday

                        BW: 180.6

                        AM Workout

                        Easy Run
                        2.25 Miles / 17:41 @6

                        Ankle felt fine this morning, no pain during the run. Good news.

                        Comment


                        • W5D5 - Wednesday

                          BW: 180.6
                          Waist: 32.95 - Under 33 Woo! 1 more inch to go

                          AM Workout

                          Bench
                          180 x [email protected]
                          190 x [email protected]
                          185 x [email protected], 7.5

                          Leg press
                          315 x 8
                          365 x [email protected]
                          405 x [email protected] x 3

                          Dips
                          BW x 16, 11, 10, 10

                          Hamstring Curls
                          40lbs x 12 x 3

                          Calf Raises
                          3 sets

                          Ammo Can Lift
                          35lbs x 75, 60, 60

                          Ez Bar Curls
                          85lbs x 13 x 2

                          Spider Curls
                          20s x 16
                          15s x 17

                          Comment


                          • W5D6 - Thursday

                            AM Workout

                            Sprints
                            0.5 Mile / Warm Up
                            800m x 4 / 3:10; 2:59; 3:05; 3:09 - Rest times 1:30; 3:00; 3:15
                            0.75 Mile Cool Down

                            Legs felt heavy today. Maybe I need a quick snack before sprints? Maybe it was the leg press from yesterday? Also for the past few months I’ve had a click in my right hip develop. Usually happens when laying down or just starting to walk after sitting down for a while. Wonder if it is related to the higher mileage?

                            Either way, my right ankle felt fine which is really good news.

                            W5D7 - Friday

                            BW: 180.6

                            AM Workout

                            Long Run
                            6 Miles / 51:12 @6

                            Slow today again

                            PM Workout

                            Pull Ups
                            BW x ~50 reps

                            Avg BW: 181.75 (1.25)
                            Cals: 2000
                            Total Miles Ran: 14 Miles

                            W6D1 - Saturday

                            BW: 180.6

                            AM Workout

                            HBS
                            215 x [email protected]
                            230 x [email protected]
                            245 x [email protected]
                            230 x 6

                            Press
                            105 x 6
                            115 x [email protected]
                            125 x [email protected]
                            120 x 6
                            115 x 6

                            RDL
                            135 x 10
                            155 x 10
                            185 x 10 x 2

                            Ammo Can Lift
                            40lbs x 40 x 3

                            Ez Bar Curls Myo Reps
                            75lbs x 13 x 5 x 5

                            W6D2 - Sunday

                            AM Workout

                            Deadlift
                            275 x 6
                            315 x 6
                            330 x [email protected]
                            345 x [email protected]
                            330 x 6

                            Ankle is sensitive today

                            CGBP
                            155 x [email protected]
                            175 x [email protected]
                            165 x 8 x 3

                            Low DBIBP
                            70s x 10
                            60s x 10, 9, 9

                            Cable Row
                            60lbs x 15
                            70lbs x 12, 12, 10

                            Ez Bar Curls
                            75lbs x 12 x 2

                            Spider Curls
                            20s x 9, 9 + 12s x 6

                            French press
                            4 sets

                            Reflection on 6 Weeks into diet/training plan.

                            I think the diet portion of the plan is going pretty well/above average. I was losing weight at a pretty steady rate and am now a bit leaner. Probably in the 15% range. My toughest obstacle is definitely binging on the weekends after eating a bit. I think I can fix that by (1) limiting the amount of alcohol I drink and (2) by reminding myself of my long term goals when I am in those social situations. I have about 8 more weeks of dieting until I start the next phase of training.

                            The training phase is going well too. My lifts are all doing well and have slowly improved over the last 6 weeks. I am currently programming on a weekly basis. The next two weeks my lifting volume and running volume will decrease slightly so that I am fresh for the CFT. After taking the CFT I will jump into 8 week programming of a running plan training for a 5k PR. I am planning on running 4-5 days and increasing the mileage to 20-25. I will run the endurance template with the running programming concurrently.

                            After 8 weeks plans.

                            Hopefully I will PR on the 5k (goal is 19:30) and will be at a 175lbs BW with a close to 32 inch waist. At that point I will be in a good position to start the hypertrophy phase and will try to maintain my running times. I will figure the exact programing for that later on but it will probably be 3-4 days of lifting (Hypertrophy or Bodybuilding template) and 3 days of running.

                            Comment


                            • W7D3 - Monday

                              AM Workout

                              Easy Run
                              3 Miles / ~25:00 (8:20 avg) @5
                              5 Strides

                              PM Workout

                              Chins
                              BW x 8, 12, 10, 10

                              Abs
                              4 sets

                              W6D4 - Tuesday

                              AM Workout

                              Sprints
                              0.5 Mile Warm Up
                              400m x 8 / 1:27; 1:21; 1:22; 1:23; 1:24; 1:25; 1:22; 1:22 / Rest 2:00 for first 6 2:30 for last two
                              1 Mile Cool Down

                              - This was a tough workout. I am pretty happy with the splits overall but it would be ideal to average under 1:20 at this point.

                              PM Workout

                              Ammo Can Lift
                              36lbs x 40 x 4

                              Pull Ups
                              BW x 5 x 4

                              W6D5 - Wednesday

                              BW: 180.6

                              Bench
                              175 x [email protected]
                              185 x [email protected]
                              195 x [email protected]
                              185 x 6 x 2

                              Leg Press
                              315 x 8
                              365 x 8
                              405 x 8 x 2

                              Dips
                              BW x 16, 12, 11, 9

                              NHC
                              BW x 10, 7, 7

                              Ez Bar Curl
                              75lbs x 10, 10, 9, 8 + 55lbs x 6

                              Comment


                              • W6D6 - Thursday

                                BW: 181.1
                                Waist: 32 7/8

                                AM Workout

                                Sprint
                                0.5 Mile Warm Up
                                200m x 10 / 1:30 Rest / ~00:39 avg
                                1 Mile Cool Down

                                Comment

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