W5D2 - Saturday
BW: 185.9
Easy Run
3 Miles / ~25:00 @4
Planks
2:30; 1:15; 1:05
Ab Wheel
16 x 2
Pull Ups
BW x 10; 8; 7
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W5D1 - Friday
BW: 186.4
HBS
215 x [email protected]
235 x [email protected]
245 x [email protected]
235 x 5 x 3
Press
115 x [email protected]; [email protected]; [email protected]
Chins
BW x 14; 10; 9
GM
75 x 10
95 x 10
105 x 10
95 x 10
Leg Exten
120 x 12
100 x 13; 11
BB Curls
75 x 13; 11
65 x 12
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W4D7 - Thursday
BW: 187.0
Mid Run
6.3 Miles / 54:11 (8:37 avg)@4
End of Week 4 Stats
BW Avg: 186.8 (This should balance out next week w/ regular eating)
Miles Ran: 17 Miles
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W4D6 - Wednesday
BW: 187.0
BP
175 x 5
195 x 3
205 x 2
215 x [email protected]
195 x 5 x 4
Lunges
45 x 15
65 x [email protected]
75 x [email protected]
85 x [email protected]
75 x 15
Chins
BW x 6
30 x 9; 8; 7
Deficit Push Ups
BW x 20; 14; 10
DB Sitting Curls
25s x 16; 11; 7; 9 (standing)
Calf Raises
105 x 10 x 2
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W4D4 - Tuesday
BW: 186.4
Easy Run
3.1 Miles / 26:13 (8:28 avg)@4
Planks
2:25; 1:05; 1:15
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W4D4 - Monday
AM Workout
Dead
275 x 5
305 x [email protected]
325 x 3
335 x [email protected]
305 x 5 x 3
Paused BP
155 x 5
175 x [email protected]; [email protected]; [email protected]
DB Press
50s x [email protected]
40s x 11; 10
35s x 11
Chins
BW x 6; 13; 8; 9
Shrugs
165 x 13; 10
Ez Bar Curls
85 x 8
65 x 10; 8; 9
Calf Raises
105 x 10 x 2
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W4D2 - Saturday
BW: 187.0
AM Workout
Easy Run
4.2 Miles @4
Pull Ups
BW x 11; 9; 8
W4D3 - Sunday
PM Workout
Track WO
900m Warm Up
1200m w/ 3:00 rest x 2
900m w/ 2:00 rest x 2
Splits
3:56; 3:50
3:14; 3:16
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W4D1 - Friday
BW: 187.5
AM Workout
HBS
215 x [email protected]
230 x [email protected]
245 x [email protected]
230 x 5 x 3
Press
115 x [email protected]; [email protected]
110 x [email protected]
GM
100 x [email protected] x 2
Leg Exten
120 x 15; 12; 11
Preacher Ez Bar Curl
65 x 11; 9
Standing Ez Bar Curl - Myo Reps
65 x 12; 5; 5; 4; 5; 4
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W3D5 - Wednesday
BW: 187.0
AM Workout
BP
175 x 5
195 x 3
210 x [email protected] - On verge of recent PR
195 x 5 x 4
Lunges
45 x 15
65 x 15
75 x [email protected]
85 x [email protected]
65 x 15
Chins
BW x 6
25 x 9; 7; 7
Deficit Push Ups
BW x 18; 13; 9
DB Sitting Curls
30s x 11; 8
Standing DB Curls
30s x 9; 8
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W3D3 - Saturday
Easy Run
3.2 Miles
Neutral Grip Pull Ups
BW x 10; 10; 9; 8
Super set w/ Leg Raises
10; 10; 8; 8
W3D4 - Sunday
Planks
2:10; 1:15; 1:15; 1:10
Burpees
10 x 5
Leg Raises
3 sets
W3D5 - Monday
AM Workout
Paused RDL
225 x 5
245 x [email protected]
265 x [email protected]
275 x [email protected]
Paused BP
155 x 5
170 x [email protected]; [email protected]; [email protected]
Seated Smith Machine Press
85 x 10
65 x 12; 13
Neutral Grip Pull Ups
BW x 6; 12; 8; 8
BB Curls
75lbs x 12; 9
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W3D1 - Thursday
BW: 183.0
AM Workout
HBS
215 x [email protected]
230 x [email protected]
245 x [email protected]
225 x [email protected] x 2
Press
110 x [email protected]; [email protected]; [email protected]
GM
75 x [email protected]
95 x [email protected] x 2
Leg Exten
115 x 15; 11
100 x 13
Ez Pracher Curls
75 x 11; 9
Ez Curls
2 sets
W3D2 - Friday
Easy Run
3 Miles
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W2D5 - Wednesday
BW: 182.3
AM Workout
BP
175 x 5
195 x 3
205 x [email protected]
195 x 5 x 3
Lunges
Bar x 15 x 2
65 x 15
75 x 15
65 x 15
Chins
BW x 8
25lbs x 9; 8
Deficit Push Ups - No Pause
BW x 17; 12; 11
BB Curls
75 x 14; 10
Sitting DB Curls
25s x 8; 9
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W2D4 - Tuesday
BW: 182.3
AM Workout
Easy Run
4.2 Miles / 36:13 (8:36 avg)@5
Planks
1:45; 1:10; 1:08
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W2D3 - Monday
BW: 184.9
AM Workout
Dead
315 x [email protected]
325 x [email protected]
335 x [email protected]
315 x 5 x 2
Paused BP
135 x [email protected]
145 x [email protected]
155 x [email protected]
165 x [email protected] x 2
Machine Press
80 x [email protected]
60 x 11; 10
Chins
BW x 7; 12; 8; 8
Shrugs
135 x 14; 14
Sitting Db Curls
20s x 15; 12; 10
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