HLM Modified

[AnonND]

W3D1 - 9/9

Erg: 5k ; 22:30 @ 7

W3D2 - 9/10

Squat
[email protected]
[email protected]
[email protected] 8, 8.5 - +5lbs from last week
[email protected] - +5lbs from last week

Bench
[email protected]
[email protected], 9 - +5lbs from last week
[email protected]

Row
135 x 14, 13, 11

Calves
95lbs x 13 x 3
85lbs x 12

Tris
60lbs x 13, 15, 12

Curls
90lbs x 10
75lbs x 11
65lbs x 11

Vacation trip is done. Dieting this week, starting at 2000 and titrating to 2400 calories over the week. Haven’t checked bw since I’ve been back, but I imagine I am up quite a lot. Hopefully it will balance out in the next few days.

[AnonND]

W3D2 - 9/11

Conditioning: 3 m ; 24:00 @ 7

Sit Ups: 50; 35 ; 30 ; 33 - 1:30 rest in between

[AnonND]

W3D3 - 9/12 - 184

Press
[email protected]
[email protected], 8.5, 9

HBS
165x8
185x8x3

RDL
185x6x3

Pull Ups
BW x 15, 11, 9, 9

Tris
120x12
110x12, 12

Curls
80x11
70x10
55x13

Forgot to do Dumbell Bench =(

[AnonND]

W3D4 - 9/13 - 183.4

LISS: 5m ; 42:20 @ 7

Abs AMRAP ; 7 minutes

[AnonND]

W3D5 - 9/14 - 183.4

Dead
[email protected] - +10lbs from last week
[email protected], 8.5 - +5lbs from last week
[email protected]

Incline Bench
[email protected]
[email protected]
[email protected] - Missed RPE
[email protected] - Missed RPE
[email protected] - Missed rep and missed RPE

Not sure what happened, maybe the set of 145 fucked up the first @8 set

Pull Ups
BW x 61 reps

Dumbell Bench Myo-Reps
65lbs x 14, 4, 4, 3

Added these in for missing them on Wednesday

Curls
75lbs x 12
55lbs x 12, 12

Leg Press
365 x 14
315 x 15, 15 - Feel the burnnnn

[AnonND]

W3D6 - 9/15 - 181.8

Rest

Avg Weight: 183.15 (+2lbs) - Limited data here, but def gained a few lbs after the last two weeks of going out. Schedule is getting back to normal, so I am going to proceed with trying to gain weight slowly (.25-.5lbs per week)
Cals: 2400
Cals for this week: 2500

[AnonND]

W4D1 - 9/16

Squat
[email protected]
[email protected]
[email protected], 8.5 - Wanted to jump tp 260lbs today, but lower back was feeling beat up from Friday
[email protected]
[email protected], 7

Bench
[email protected]
[email protected], 8, 8.5
[email protected]

Row
135 x 14, 14, 12 - +3 reps

Calves
95 x 13 x 3

Tris
100 x 15, 15, 12, 12

Curls
75lbs x 12, 11
55lbs x 12, 12

[AnonND]

W4D2 - 9/17 - 184.6

Rest

W4D3 - 9/18 - 182.6

Press
[email protected]
[email protected], 8, 8
[email protected], 7

HBS
185x8
195x8x2

RDL
185x6
195x6x2

Dumbell Bench
65lbs x 16, 12
55lbs x 13

Tris
57.5 x 12, 12
50 x 12

Curls
75lbs x 12, 12
55lbs x 12, 13

[AnonND]

W4D4 - 9/19

1000m sprints ; 3 min rest x 5
Pull Ups: BW x 81

W4D5 - 9/20 - 182.6

Dead
[email protected]
[email protected], 8, 8
[email protected], 7

Incline Bench
[email protected]
150x8, 8, 7
135x8

Leg Press
365x14
315x13, 15

Tris
120x12
110x12, 12 - Going to drop these to twice a week. Right elbow is beginning to feel tight.

Curls
75lbs x 12, 11
65lbs x 11
55lbs x 12

Feeling good. This was a big volume week. BW finally settled after two weeks. Def gained some fat around midsection but I think if I slow down the weight gain for the next 8 weeks, I should finish up around 185-187 and significantly stronger.

[AnonND]

W4D6 - 9/21 - 182

LISS: 5.3 miles ; 43:33 @ 7
Pull Ups: BW x 15, 13, 11, 9 ; 3 min rests
Abs: 40, 30, 30, 30 - Gotta start doing these again more consistently

[AnonND]

W4D7 - 9/22 - 180

Rest

BW Avg: 182.36 (-0.69lbs)
Cals: 2450
Cals for this week: 2550

[AnonND]

W5D1 - 9/23 - 180

Squat
[email protected]
[email protected]
[email protected] - Overshot, first time doing single in a month

[email protected] - Plugged my [email protected] incorrectly into calculator as [email protected] So I did 270lbs which was about 15lbs heavier than what I was supposed to do. Either way this weight moved really well. I think its because I have been doing reps of 6 for a while now, so my body is more efficient reps of 6 than singles.
[email protected]
[email protected]
[email protected] - So I did not warm up efficiently, next time I'll warm up up to @7 before starting doubles and singles, so that I do not have to do them on the back end.

Bench
[email protected]
[email protected]
[email protected] - Was supposed to be [email protected] but I did not use a hand off like I did for my singles, so this was a lot tougher. Lesson learned.
[email protected]
[email protected], 7.5
[email protected] - Again next time I'll warm up to @7 before jumping into singles.

Dumbell Row
70lbs x 8, 12, 12, 12

Split Squats
BW x 12
25lbs x 12
50lbs x 12, 12 - Feel an ache in my hips now. This movement is a little irritating on the hips. I'm going to try ease into them over the next couple of weeks and hope my hips get used to it.

Tris
100lbs x 16, 14, 12
95lbs x 12

Curls
75lbs x 12, 12
65lbs x 11, 11

Abs
BW x 20, 20, 30

Forgot Calves. Despite the sets and number of exercises, I think I got this done under 90 minutes.

[AnonND]

W5D2 - 9/24 - 181.4

W5D3 - 9/25 - 181.4

LBS
[email protected]
[email protected], 8

Incline Bench Press
[email protected]
[email protected]
[email protected], 8, 8

SLDL
[email protected]
[email protected], 7

Calves
115x12x4

Hammer Pec Machine
140x12, 10
110x12

Tris
95x12x4

Curls
75x12x2
65x12x2

[AnonND]

W5D4 - 9/26 - 182

Run: 3.25 miles ; 23:30 @ 7.5
Pull Ups: BW x 16, 13, 10, 10, 10 ; 3min rest in between
Abs: 50, 30, 30, 25, 25 ; 1:30 min rest in between

[AnonND]

W5D5 - 9/27 - 182.6

Deadlift
[email protected]
[email protected]
[email protected]
[email protected]
[email protected], 8

2ct Bench
135x8
[email protected],
[email protected], 8 - Not sure if I did 3 sets of this or only 2

Calves
135x13, 12, 12, 13

Press
85x12
95x10
85x10, 9 - Moved press here as an accessory movement and replaced 3rd day press w/ incline bench so that I am benching 3 times a week.

Curls
75lbs x 12, 12, 11
65lbs x 12