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  • W5D7 - Friday

    BW: 183.7

    AM Workout

    Mid-Distance Run
    7.25 Miles / 1:02:00 (8:23 avg)@5

    Notes
    - Legs were tired today on the run


    End of Week 5 Stats

    Avg BW: 183.75 (+2.5lbs from 2 weeks ago low)
    Waist: 32.9 (+0.2 inches from 2 weeks ago low)
    Cals: 1825 (5 out of 7 days)
    Total Miles: 22.5

    Comment




    • W6D1 - Saturday

      AM Workout

      HBS
      215 x 3
      235 x [email protected]
      245 x [email protected]
      255 x [email protected]

      IBP
      135 x 5
      155 x [email protected]
      175 x [email protected]
      185 x [email protected]

      Chins
      BW x 8
      25lbs x 10; 8; 8
      BW x 10

      Back Ext
      BW x 14; 10; 10

      Sitting Db Curls
      35s x 10; 8
      25s x 12

      Leg Exten
      110lbs x 12 x 2

      Comment


      • W6D2 - Sunday

        AM Workout

        SB Squat
        175lbs x [email protected]
        195lbs x [email protected]
        205lbs x [email protected]

        BP
        175 x 2
        205 x [email protected]
        215 x [email protected]
        225 x [email protected]

        DB Rows
        70sb x 15; 15; 3

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

        Curls
        35s x 15; 12
        25s x 13; 14

        Push Ups
        BW x 25; 20; 20; 15

        Calf Raises
        115lbs x 11; 10; 10

        Comment


        • W6D3 - Monday

          BW: 185.2

          AM Workout


          Track WO
          0.5 Mile Warm Up
          1200 x 4 w/ 2:00 min rest
          0.5 Mile Cool Down

          Splits
          4:51; 4:44; 4:45; 4:50

          Comment


          • W6D4 - Tuesday

            BW: 182.7

            AM Workout

            Dead
            315 x 3
            335 x [email protected]
            355 x [email protected]
            365 x [email protected]

            DBBP
            65s x 8
            75s x [email protected]
            80s x [email protected] x 2

            Lunges
            50lbs x 12
            70lbs x [email protected] x 2

            DB Standing Curls
            35s x 15; 12
            25s x 12

            Dips
            BW x 15; 12; 12

            Calf Raises
            115 x 12; 10; 10

            Notes
            - Started to feel a strain in my lower left ab area a few days ago
            - Felt worse today after DL and Lunges
            - Slowing dissipating throughout the day after the gym

            PM Workout

            Easy Run
            3 Miles
            Last edited by AnonND; 05-05-2022, 11:43 AM.

            Comment


            • W6D5 - Wednesday

              Off

              W6D6 - Thursday


              BW: 180.5

              AM Workout

              Track WO
              800m Warm Up
              1600m / 2 min rest
              1200m / 2 min rest
              1600 / 2 min rest
              800m
              800m Cool Down

              Splits
              6:44
              4:44
              6:21
              3:18

              PM Workout

              Planks
              3:05; 1:30; 1:00; 1:30
              Last edited by AnonND; 05-06-2022, 12:22 PM.

              Comment


              • W6D7 - Friday

                BW: 182.7

                AM Workout

                Long Run
                8.10 Miles 1:10:16 (8:39 avg) @4


                End of Week 6 Stats

                Avg BW: 182.77 (-1.0lbs)
                Waist:
                Avg Cals: 1825 (complied 4 out 7 days)
                Total Miles: 19 Miles

                Comment


                • W7D1 - Saturday

                  AM Workout

                  HBS
                  235 x [email protected]
                  245 x [email protected]
                  255 x [email protected] x 2

                  IBP
                  155 x [email protected]
                  165 x [email protected]
                  175 x [email protected] x 2

                  Chins
                  BW x 8
                  35lbs x 7; 7; 6
                  BW x 12

                  Superset with Push Ups
                  BW x 25; 20; 18; 15

                  Back Exten
                  BW x 12; 12; 12

                  Planks
                  2:10; 1:30; 1:10

                  Preacher Curls
                  75lbs x 12; 10

                  Standing Ez Curls
                  75lbs x 10; 8

                  Comment


                  • W7D2 - Sunday

                    AM Workout

                    Dead
                    315 x 2
                    335 x [email protected]
                    355 x [email protected] x 2

                    - Bar was bent, hard to hold. Had to use straps
                    - Felt heavier today, not sure if bar or fatigue

                    BP
                    195 x 3
                    215 x 1
                    225 x [email protected]
                    210 x 2 x 4

                    DB Rows
                    75s x 14; 13; 12

                    Ab Wheel
                    10; 10; 10

                    Sitting DB Curls
                    30s x 13; 10; 8; 9

                    Dips
                    BW x 12; 11; 11

                    Calf Raises
                    125 x 14; 12

                    Comment


                    • W7D3 - Monday

                      PM Workout

                      Long Run
                      7.8 Miles / 1:08:12 (8:44 avg)@4

                      Comment


                      • W7D4 - Tuesday

                        PM Workout

                        Run
                        2.5 Miles @4

                        Planks
                        4 sets

                        Chins
                        BW x 10 x 4

                        W7D5 - Wednesday

                        AM Workout

                        4 Miles @4

                        Comment


                        • W8D1 - Saturday

                          BW: 181.4

                          AM Workout

                          HBS
                          235 x [email protected]
                          245 x [email protected] x 2

                          IBP
                          155 x [email protected]
                          165 x [email protected]
                          175 x [email protected] x 3

                          Chins
                          BW x 8; 10
                          35lbs x 8; 8; 7

                          Superset w/ Push Ups
                          BW x 25; 20; 18

                          Leg Curls Machine
                          12; 12; 10

                          Planks
                          2:10: 2:00; 1:00

                          DB SittingCurls
                          30s x 14; 10; 8

                          Comment


                          • W8D2 - Sunday

                            BW: 183.4

                            AM Workout

                            Track WO
                            1600m Warm Up
                            800m x 5 w/ 2:30 rest between sets

                            Splits
                            3:22; 3:19; 3:18; 3:17; 3:13

                            Total Miles = 3.5

                            BP
                            215 x [email protected]
                            225 x [email protected]
                            205 x 2 x 4

                            DB Row
                            75s x 15; 13; 10; 8

                            Planks
                            2:15; 2:00; 2:00

                            Db Standing Curls
                            35s x 14; 12; 9

                            Super set w/ Dips
                            BW x 12; 12; 11

                            Comment


                            • W8D3 - Monday

                              BW: 184.9

                              AM Workout

                              Easy Run
                              5.2 Miles / 45:00 *(8:38 avg) @4

                              Comment


                              • W8D4 - Tuesday

                                BW: 182.4

                                AM Workout

                                Dead
                                325 x [email protected]
                                345 x [email protected] x 3

                                DB BP
                                65s x 8
                                70s x [email protected]
                                85s x [email protected]; 9; [email protected]

                                Reverse Lunges
                                BW x 10
                                60lbs x 10 x 2

                                DB curls
                                35s x 15; 11
                                30s x 12

                                Superset with Push Ups
                                BW x 20; 20; 18

                                Comment

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