HLM Modified

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W6D3 - 8/14 - 182.8

Paused Bench
[email protected]
[email protected], 9

Deadlift
[email protected] - Was really easy, think I am due for a PR
[email protected], 8, 8.5 - Volume PR

Rows
185x6x4

Calf Raises
105lbs x 12, 12, 10 - Adding these back in getting ready for Hypor Template

Sitting Dumbell Press
40lbs x 13, 10, 10

Curls
85lbs x 12 x 3

W6D4 - 8/15 - 181.8

Testing 3mile ; 20:49 @9 - A minute off of my all time PR, but I would be happy if I get it down 20:30 next week. That would represent about 1:30 off my 3 mile time in 7 weeks which is pretty good.

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W6D5 - 8/16 - 181.4

Bench
[email protected]
[email protected] - Got stuck half way off of the chest, need a little help getting up. Honestly surprised especially since 260 moved really fast. Kinda want to blame it on a bad hand off and bad set up but w/e.
[email protected] - Still tired from that 1RM
[email protected]
[email protected]

Paused LBS
185x5 @6.5
210x @7.5
225x5 @9, 9

Dips
BWx20, 18, 16

Calves
85lbs x 10 x 3

Curls
85lbs x 9, 8
75lbs x 10

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W6D6 - 8/17 - 180.4

LISS Run: 5.1m ; 42:06 @7.5

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W7D1 - 8/19

Low Volume Week

Squat
[email protected]
[email protected] - Felt great
[email protected], 8

Press
[email protected]
[email protected], 8

Chins
60lbs x 4 x 3

Leg Press
315 x 10
365 x 10

Calves
85 x 12, 15, 15

Curls
30 x 9
25 x 9
20 x 10
15 x 15


Felt super hung over work out but the lifts all moved very well.

Avg BW: 182.13 (-2.0lbs)
Waist: 33.5in (-.25)
Cals: 2000

Bumping calories by 250 this week.

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W7D2 - 8/20 - 180

3.2m run ; 23:47 @ 7

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W7D3 - 8/21 - 181

Paused Bench
[email protected]
[email protected], 9

Deadlift
[email protected]
[email protected] - 10lb recent PR, 10lbs away from all time PR
[email protected], 8.5

Rows
195 x 5, 6, 5

Sitting Dumbell Press
45lbs x 12, 10

Curls
30lbs x 10
25lbs x 10
20lbs x 10

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W7D4 - 8/22 - 181

3m run ; 20:41 @9.5

Pull Ups: 14, 10, 8

Abs: 7 mins

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W7D5 - 8/23 - 181

Bench
[email protected]
[email protected]
[email protected], 8

Paused LBS
205x5x7.5
[email protected], 9

Curls
30x10
25x10
20x12

W7D6 - 8/24
Run: 5 miles
Pull Ups: 60-50
Abs: 7 mins

Avg Weight: 181 (-1.00)
Ending Wilks based on ERM: 313.5

Excited to start Hypertrophy Template!

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Hypertrophy Template

W1D1 - 8/26

Squat
[email protected]
[email protected]
[email protected], 8

Bench
[email protected]
[email protected]
[email protected]
[email protected]

Row
135 x 12 x 3

Calf Raises
85 x 12 x 3

Triceps
100lbs x 12 x 2

Curls
75lbs x 12 x 2
65lbs x 12

Sit Ups
30 , 35, 30

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W1D2 - 8/27 - 182.4

Rest




W1D3 - 8/28 - 180.8

Press
[email protected]
[email protected]
[email protected], 8.5

HBS
135x8
[email protected]
[email protected], 6-7

Pull Ups
BW x 6 x 2
20lbs x [email protected]
35lbs x [email protected], 8

RDL - Paused
[email protected], 6
[email protected] - Hamstrings were really tight from this but it felt really light

Dumbell Bench Press
50lbs x 15
60lbs x 14, 11

Curls
75lbs x 12, 12, 10

Tri Push Downs
65lbs x 12
57.5lbs x 12
50lbs x 12

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W1D4 - 8/29 - 182

3 mile run ; 22:30 @ 7
Abs ' Leg Raises ; 8min AMRAP

W1D5 - 8/30 - 179.4

Deadlift
[email protected]
[email protected]
[email protected], 8 - Felt pretty light, but hamstring were really tight from RDLs on Tuesday.

Incline
[email protected]
[email protected], 7 - This was strange because 135 felt surprisingly harder so I only bumped up 10lbs
[email protected] - Will try to hit this for 3 sets next time prob

Leg Press
315 x 14, 16

Calves
95 x 15, 12, 12

Curls
75lbs x 12
65lbs x 12 , 12

Tri Push Downs
100lbs x 12, 14, 13

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W1D6 - 8/31

LISS: 4.8 miles ; 39:33 @ 8 (was a slow pace but combination of hot weather, humidity and being hung over made it 8)
Pull Ups: 8min 50 reps
Abs: 5min

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W1D7 - 9/1 - 181

Rest
BW Avg: 181.12 (+0.12lbs)
Cals: 2400 (Two days of eating out and drinking)

One more weekend were I'll be eating out a lot. Will compensate for it by lowering the calories these next couple of days. Then going into slow gaining mode.

W2D1 - 9/2

Squat
[email protected]
[email protected]
[email protected], 8
[email protected]

Bench
[email protected]
[email protected], 8, 8

Row
135 x 14, 13, 11 - +2 reps

Calves
95lbs x 13 x 3

Tris
110 x 12 x 3

Curls
75lbs x 13, 12
55lbs x 12

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W2D2 - 9/3 - 181

Conditioning

Erg: 500m warm up ; 500m sprint w/ 5min rest x 3
Abs: AMRAP 5 min

Did this to make up for the terrible eating/drinking weekend

W2D3 - 9/4 - 180.6

Press
[email protected]
[email protected], 8.5
[email protected] - Missed a rep, did not want to hit @10, knew I should have went down a few lbs for the 3rd set. Lesson learned

HBS
175x8
195x8x2
175x8 - The 195lbs was easy but I did not like my form. My knees were caving in.

RDL
[email protected]
[email protected], 7, 7

Dumbell Bench
55lbs x 16, 16, 14 - Will bump up next time

Tris
65lbs x 11 - Smoked from previews exercise
50 x 12
40 x 12

Curls
75lbs x 12, 12
65lbs x 13

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W2D4 - 9/5 - 180.6

PT
Pull Ups: BW x 10 x 4
1 mile run
Burpees: 15 x 3
1 mile run
20 Jump Squats x 3
1 mile run

W2D5 - 9/6 - 181.4

Dead
[email protected]
[email protected], 8.5 - +5lbs from last week
[email protected]

Incline
[email protected]
[email protected], 8, 8.5

Pull Ups
BW x 56 - Will not be able to do them tomorrow so threw them in today

Leg Press
315 x 15 x 3 - Extra set added in

Calves
85lbs x 13 x 3

Tris
110 x 13, 12, 12

Curls
75lbs x 12, 12
55lbs x 15