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  • W2D5 - Wednesday

    BW: 179.8

    AM Workout

    DB BP
    65s x 8@6
    75s x 8@7
    80s x [email protected]; @9

    Dead
    275 x 4@6
    325 x 4@7 - No belt
    350 x 4@8 x 3 - belt

    Bulgarian SS
    BW x 10
    35lbs x 10
    50lbs x 10@6; 12@6

    Chins
    BW x 12; 10; 9

    Super set with Ab Wheel
    15; 13; 12

    DB standing Curls
    35s x 12; 10
    25s x 12

    Superset with Push Ups
    BW x 20; 20; 15

    Comment


    • W2D6 - Thursday

      BW: 181.5

      AM Workout

      Conditioning WO
      0.5 Mile Warm Up
      3 Miles / 21:51 (7:18 avg) - 2 min rest
      2 Miles / 14:06 (7:03 avg) - 2 min rest
      1 Mile / 6:42

      Comment


      • W2D7 - Friday

        BW: 182.0

        PM Workout

        Long Run
        10.6 Miles / 1:26:00 (8:12 avg) @5

        End of Week 2 Stats

        Avg BW: 181. 1(-0.8lbs)
        Waist: 32.75 (
        Avg Cals: 1825 (1 day of non compliance
        Total Miles: 25

        Notes
        - Weight loss is going well again
        - This upcoming week we're doing some traveling so the goal is to be maintain current levels
        - Will probably diet for 2 more weeks after this before maintaining for a little while

        W3D1 - Saturday

        AM Workout

        HBS
        215 x 4@6
        225 x 4@7
        240 x [email protected] x 3

        IBP
        135 x 5
        150 x 5@6
        165 x [email protected]; 7.5; 8; 8

        RDL
        185 x 8@6
        205 x 8@7 x 2

        Chins
        BW x 7; 18; 7; 8; 8

        Superset with push ups
        BW x 30; 24; 19

        BB Curls
        65lbs x 14; 12; 9

        W3D2 - Sunday

        AM Workout

        Leg Press
        405 x 6
        455 x 6@7
        515 x 6@8 x 2

        BP
        175 x 4
        195 x 4@7
        205 x 1
        215 x 4@9
        205 x 4 x 2

        BB Row
        145 x 10; 10; 10; 9

        Planks
        2:00; 2:00; 1:00

        Db Sitting Curls
        30s x 15; 12; 9

        Superset with CG Push UPS
        BW x 15 x 2

        Comment


        • W3D3 - Monday

          AM Workout

          Track WO
          0.5 Mile Warm Up
          1200m x 4 w/ 2 min rest between sets
          0.5 Mile Cool Down

          Splits
          4:59; 4:43; 4:42; 4:46

          PM Workout

          Planks
          2:45; 2:00; 1:30; 1:30
          Last edited by AnonND; 04-12-2022, 11:20 AM.

          Comment


          • W3D4 - Tuesday

            BW: 182.0

            AM Workout

            Dead
            315 x 4@6 - No Belt
            335 x 4@7 - Belt
            355 x 4@8 x 3 (+5lbs)

            DB BP
            65s x 8@6
            75s x 8@7; 9@8 x 2

            Bulgarian SS
            BW x 10
            35lbs x 10
            55lbs x 10@7 x 2

            DB Curls
            35s x 16; 11; 9

            Superset with Dips
            BW x 12 x 2

            PM Workout

            Chins
            BW x 10; 10; 9; 8; 7; 7; 7 (58 total reps)
            Last edited by AnonND; 04-13-2022, 11:40 AM.

            Comment


            • W3D5 - Wednesday

              BW: 182.0

              AM Workout

              Easy Run
              6.15 Miles / 52:22 (8:31 avg) @4

              Comment


              • W3/4D6/1 - Thursday***

                BW:182.7

                AM Workout

                HBS
                215 x 4@6
                230 x 4@7
                245 x [email protected] x 3

                IBP
                135 x 5
                150 x 5@6
                160 x 5@7 x 4

                SLDL
                185 x 8
                205 x 8@6
                215 x 8@7

                Chins
                BW x 6; 18; 8; 8; 8

                Push Ups
                BW x 30; 20; 15

                Sitting Db Curls
                30s x 10
                25s x 10; 9; 8

                Leg Exten.
                105lbs x 12; 11; 11


                *** = Moving schedule around for travel

                Comment


                • W3/4D2/7 - Friday

                  AM Workout

                  Easy Run
                  3 Miles

                  W3/4D3/8 - Saturday

                  Easy Run
                  2.25 Miles

                  W3/4D4/9 - Sunday

                  OFF

                  W3/4D5/10 - Monday

                  AM Workout

                  Leg Press
                  405 x 6
                  455 x 6@6
                  505 x [email protected] x 2

                  BP
                  175 x 4
                  195 x 4@6
                  205 x 2
                  215 x [email protected]
                  205 x 4 x 2

                  Rows
                  145 x 9; 9; 9; 8

                  BB Curls
                  75lbs x 14; 12; 10; 8

                  Push Ups
                  BW x 20; 18; 15

                  Comment


                  • W3/4D6/11 - Tuesday

                    PM Workout

                    Easy Run
                    4 Miles / 33:26 (8:20 avg)@4

                    Comment


                    • W3/4D7/12 - Wednesday

                      AM Workout

                      DB BP
                      60s x 8@6
                      70s x 8@7
                      75sx 9@8; 10@8

                      Dead
                      285 x 4
                      325 x 4@6
                      345 x 4@8; @7
                      355 x 4@8

                      Felt very heavy at first, but got easier the more sets I did

                      Bulgarian SS
                      BW x 10
                      35lbs x 10
                      55lbs x 10
                      65lbs x 10@7

                      Preacher Curls
                      75lbs x 13; 10

                      Superset with Dips
                      BW x 13 x 3

                      Ez Bar Curls
                      75lbs x 11; 10

                      Comment


                      • W3/4D8/13 - Thursday

                        AM Workout

                        Easy Run
                        5 Miles / ~42:00

                        Comment


                        • W5D1 - Saturday

                          BW: 183.6

                          AM Workout

                          HBS
                          235 x 4@7
                          250 x 4@8 x 3

                          IBP
                          135 x 5
                          155 x 5@6
                          165 x 5@7 x 4

                          RDL
                          215 x 8@7 x 2

                          Chins
                          BW x 7; 16; 7; 8; 8

                          Superset with Push Ups
                          BW x 35; 20; 19

                          Superset with V Sit Ups
                          BW x 7; 7; 7

                          BB Curls
                          75lbs x 10
                          65lbs x 2 sets

                          Superset with Decline Sit Ups
                          15 x 2

                          Leg Exten
                          2 sets x 12

                          W5D2 - Sunday

                          AM Workout


                          Leg Press
                          405 x 6
                          455 x 6@7
                          505 x 6@8 x 2

                          BP
                          175 x 4
                          195 x 4
                          210 x 2
                          220 x [email protected] - Recent PR
                          210 x 4@4 x 2

                          Rows
                          135 x 5
                          155 x 10; 9; 9; 8

                          Planks
                          2:00; 1:30; 1:30

                          Sitting Db Curls
                          30s x 15; 10; 9; 8

                          Cal Raises
                          125lbs x 10; 10; 8

                          Comment


                          • W5D3 - Monday

                            BW: 185.2
                            Waist: 32.9

                            AM Workout

                            Track WO
                            800m Warm Up
                            1200m + 600m jog w/ 1 min rest x 2
                            800m + 400m jog w/ no rest

                            Splits
                            1200m: 4:51; 4:49
                            800m: 3:07; 3:09

                            Comment


                            • W5D4 - Tuesday

                              BW: 183.6

                              AM Workout

                              Dead
                              325 x 4@6
                              345 x 4@7
                              355 x 4@8 x 3

                              DB BP
                              60s x 8
                              70s x 8
                              75s x 10@8 x 2

                              Bulgarian SS
                              BW x 10
                              35lbs x 10
                              55lbs x 10; 13

                              DB Curls
                              35lbs x 14; 12; 10

                              Superset with Dips
                              BW x 15; 14; 12

                              PM Workout

                              Pull Ups
                              BW x 9; 9; 9; 7; 7; 7
                              Last edited by AnonND; 04-28-2022, 11:49 AM.

                              Comment


                              • W5D5 - Wednesday

                                BW: 182.7

                                PM Workout

                                Easy Run
                                4.1 Miles / 34:14 @4

                                W5D6 - Thursday

                                AM Workout

                                3 Mile Test Run
                                3 Miles / 19:46 @9

                                Splits
                                1st Mile: 6:44
                                2nd Mile: 6:33
                                3rd Mile: 6:29

                                Notes
                                - A 4 to 6 weeks out from race
                                - 17 seconds slower than my fastest on the same lap
                                - I think I can take 10 seconds off just by tapering
                                - Goal is to get under 19:00; that might require a few more weeks of training

                                Comment

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