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  • W4D5 - Tuesday

    BW: 181.2

    AM Workout

    Paused HBS
    175 x 6@6
    205 x 6@7
    215 x 6@8 x 2

    BP
    175 x 4
    195 x 4@7
    205 x 4@8
    215 x [email protected]
    200 x 5 x 2

    DB Row
    80s x 14; 13; 12

    Db Curs
    25s x 13; 12; 11

    Comment


    • W4D6 - Wednesday

      BW: 181.9

      AM Workout

      Track WO
      1200m Warm Up
      200m + 200m jog x 2
      800m (2:55 split)
      400m (1:25 split)
      800m (2:51 split)
      1600m Cool Down

      Total Miles: 3.5

      Comment


      • W4D7 - Thursday

        BW: 177.3
        Waist: 32.75

        AM Workout

        Long Run
        6.48 Miles / 52:37 (8:07 avg)@6

        - Ran faster than I intended to


        End of Week 4 Stats

        Avg BW: 180.5 (No change)
        Waist: 32.75
        Cals: 1825 (0 Going out to eat and hit my targets each day)
        Total Miles: 18

        - BW is starting to trend downwards
        - This weekend I will need to make good decision when eating out to keep this going
        - Need to bump miles up over 20 total per week

        Comment


        • W5D1 - Friday

          AM Workout

          HBS
          215 x 4
          235 x 4@6
          250 x 4@7
          260 x 4@8 x 3

          Press
          105 x 5
          115 x 5
          120 x 5@6
          130 x 4@7 x 4

          Good morning
          Bar x 8
          75 x 8
          85 x 8
          95 x 8 x 2

          Pull Ups
          BW x 8 x 5

          Curls
          70lbs x 15; 11; 10; 7 + 50lbs x 7

          Comment


          • W5D2 - Saturday

            AM Workout

            Dead
            315 x 4@6
            330 x 4@7
            345 x 4@8 x 3

            DB BP
            70s x 8@6
            75s x 8@7
            80s x [email protected]; @9; 7@9

            Reverse Lunges
            BW x 12
            65 x 12
            85 x 12 x 2

            Ab Wheel + Ammo can press
            3 sets

            DB Curls
            25s x 15; 12; 10; 8

            W5D3 - Sunday

            AM Workout

            Track WO
            1.75 Miles Warm Up
            1000m x 4 w/ 2:30 rest
            1.75 Miles Cool Down

            Total Miles: 5.5

            Comment


            • W5D4 - Monday

              PM Workout

              Tempo Run
              2 Miles - 8:30 pace
              1 Mile - 6:40 pace
              1 Mile - 8:30 pace
              .5 Miles - 6:20 pace
              .5 Miles - 8:30 pace

              Comment


              • W5D5 - Tuesday

                PM Workout

                Paused HBS
                185 x 6@6
                195 x 6@7
                205 x 6@8 x 2

                Bench
                175 x 4
                195 x 4@7
                205 x 4@8
                220 x 4@9 - Recent PR
                205 x 4@8; 8

                Rows
                85s x 12; 11; 10

                Pull Ups
                BW x 8, 7, 6

                Dips
                14 x 2

                Dbs Curls
                25s x 13; 11
                20s x 10; 10

                Calf Raises
                3 sets

                Comment


                • W5D6 - Wedneday

                  PM Workout


                  Easy Run
                  5.5 Miles

                  W6D1- Friday

                  PM Workout

                  HBS
                  185 x 8
                  205 x 8@6
                  215 x [email protected]
                  225 x [email protected] x 2

                  IBP
                  135 x 8@6
                  145 x 8@7
                  150 x [email protected]
                  155 x 8@8

                  RDL
                  135 x 12
                  175 x 12
                  195 x 12@7 x 2

                  Curls
                  75lbs x 14; 13

                  Triceps
                  2 sets

                  Leg Extension
                  2 sets

                  Comment


                  • W6D2 - Saturday

                    AM Workout

                    BP
                    155 x 8
                    175 x 8@7
                    185 x 8@8 x 2

                    Leg Press
                    315 x 10@
                    405 x 10@7
                    455 x [email protected]
                    425 x 20

                    DBP
                    65s x 16@9 - PR
                    55s x 12 x 2

                    Cable Chest Fly
                    12; 18

                    Calf Raises
                    2 sets

                    Db Curls
                    30s x 13; 8

                    Ammo Can Press
                    35lbs x 3 sets

                    Comment


                    • W6D3 - Sunday

                      AM Workout

                      Conditioning Run
                      1.5 Miles Warm Up / 8:30 pace
                      1.0 Mile Tempo / 7:00 pace
                      0.5 Miles / 8:30 pace

                      Planks
                      3 sets

                      Pull Ups
                      BW x 8, 7, 7

                      Comment


                      • W6D3 - Monday

                        PM Workout

                        Track WO
                        1 Mile Warm Up
                        800m w/ 4:00 rest x 4
                        1 Mile Cool Down

                        W6D4 - Tuesday

                        PM Workout

                        Dead - Paused
                        185 x 8
                        225 x 8@6
                        245 x 8@7 x 2

                        CGBP
                        135 x 10
                        155 x 10@7
                        165 x 10@8
                        170 x 10@9
                        160 x 9

                        Sitting DB Press
                        55s x 10
                        45s x 11; 9

                        DB Lat Raises
                        20s x 15 x 2

                        Shrugs
                        135lbs x 10; 12

                        Curls
                        75lbs x 14; 11

                        Comment


                        • W6D5 - Wednesday

                          PM Workout

                          Burpees
                          BW x 5 x 5

                          W6D6 - Thursday

                          PM Workout

                          Easy Run
                          4 Miles



                          W7D1 - Friday

                          AM Workout

                          HBS
                          175 x 8
                          205 x 8@6
                          215 x 8@7
                          225 x 8@8 x 2

                          - slight pain in left hip - started a couple of weeks ago

                          IBP
                          125 x 8
                          140 x 8@6
                          150 x 8@7
                          155 x 8@8 x 2

                          RDL
                          175 x 12
                          195 x 12 x 2

                          Leg Exten
                          2 sets

                          W7D2 - Saturday

                          AM Workout


                          Leg Press
                          315 x 10
                          365 x 10
                          405 x 10@7
                          455 x [email protected]
                          405 x 10

                          - Slight pain in left hip again

                          BP
                          160 x 8@6
                          180 x 8@7
                          190 x 8@8 x 2

                          DBP
                          70s x [email protected]
                          55s x 13; 12

                          Calf Raises
                          2 sets

                          Cable Flys
                          27lbs x 14; 12


                          W7D3 - Sunday

                          AM Workout

                          Track WO
                          1.75 Miles Warm U
                          1000m x 5 w/ 2:30 rest
                          1.75 Mile Cool Down

                          Splits
                          3:25; 3:21; 3:17; 3:13; 3:22

                          Comment


                          • W7D4 - Monday

                            BW: 182.9

                            AM Workout

                            CGBP
                            135 x 10
                            155 x 10@7
                            165 x 10@8
                            170 x [email protected]
                            160 x 10

                            Dead
                            275 x 8@6
                            295 x [email protected]
                            315 x [email protected]; 8@8

                            Press Machine
                            110lbs x 13
                            90lbs x 11; 12

                            Lat Raises
                            20s x 15; 15

                            Db Shrugs
                            65s x 12; 12; 10

                            Preacher Curls
                            75lbs x 14; 11

                            Comment


                            • W7D5 - Tuesday

                              BW: 182.9

                              AM Workout

                              Track WO
                              800m Warm Up
                              400m w/ 2:00 rest x 9
                              1200m Cool Down

                              Total Miles: 4.0

                              Comment




                              • W8D1 - Wednesday

                                BW: 181.2
                                Waist: 32.85

                                AM Workout

                                IBP
                                140 x [email protected]
                                150 x [email protected]
                                155 x 8@8 x 3

                                HBS
                                175 x 8
                                210 x 8@6
                                220 x 8@7
                                230 x 8@8 x 3

                                RDL
                                185 x 12
                                195 x 12 x 2

                                Comment

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