HLM Modified

[AnonND]

W6D1 - 12/10 - 182

Amazing what happens to the weight when you stop drinking. I've been eating about ~2900 calories with weight still sticking around the same mark.

Squat
225x6@6
[email protected]
245x6@7x3

Almost back to where I was

Bench
195x6@7
[email protected]
[email protected] - Overshot
215x4@8 - Felt really heavy, cut set short
[email protected]

Bench felt like shit today. Could tell it wasn't going to be great warming up. Should have not pushed past 250lbs.

Rows
145x12x3

Incline - Myo Reps
115x15, 5, 5, 5, 4, 4 - Probably too light

Curls
65lbs x 15, 15, 13
55lbs x 15, 13

[AnonND]

W6D3 - 12/10 - 182

Short on time

Press
[email protected]
[email protected] - Overshot
140x6@9
130x6@8, 8 - +5lbs from last week
125x6@8

Tempo LBS - Trying to add squat volume back up throughout the week
155x8x2

Leg Press - Limited rest between sets
Ramped up to 365lbs x 8 for final set

SLDL
235x8x3

Dumbell Press
40lbs x 12, 12, 10

Finished within an hour

[AnonND]

W6D5 - 12/14

Deadlift
425lbs x [email protected]
370lbs x 6@9
345lbs x 6@8, 8.5
335lbs x 6@8

Paused Bench
180lbs x 8 - *PR
170lbs x 8 x 3

Split Squats
25lbs x 12 x 4

Dips
BW +20lbs x 12 x 2
BW x 12

W6D6 - 12/15

LISS: 4 miles ; ~7:50 pace @ 8 (treadmill ugh)
Chins: BW x 6 x 7
Sit Ups x 15-20 x 6-7 sets

W7D1 - 12/17

Squat
235x6@6
245x6@7
255x6@8, 8, 8.5 - Officially back to handling normal weight w/o any pain

Bench
255lbs x [email protected]
220lbs x 6 @9 - Think this is a PR or ties a PR
200lbs x 6@8 x 3

Row
145lbs x 12, 12, 10
135lbs x 12

Hammer Strength Bench - Myo Reps
130lbs x 12
110lbs x 6, 6, 5, 5, 4

Curls
65lbs x 15 x 2
55lbs x 15 x 2
45lbs x 14

[AnonND]

W7D3 - 12/19

Press
130x6@7
160x1@8
140x6@9
130x6@8, 8.5, 9

Different gym, different bar. Weight felt heavier

Leg Press
455x8x3

Pressed for time, did not have chance to LBS

SLDL
245x8x3

Dumbell Press
45lbs x 12 x 2
40lbs x 12 x 2

W7D4 - 12/20

Conditioning: 3 mile run ; 22:50 @ 8 - Need to start working bringing down the time
Chins: BW x 8 x 4
Abs x 4-6 sets x 15-20 reps
Ez Bar curls: 12-15 reps x 5 sets

[AnonND]

W7D5 - 12/21

Dead
325x6@6
405x1@7
435x1@9 - Recent PR, 10lbs away from all time
375x6@9 - 10lbs away from all time PR
350x6@8, 8.5
335x6@8

Home for winter break. Using octagon plates make its harder but these weights are def lighter than the metal ones at school's gym

Bench
165lbs x 8
175lbs x 8, 8, 8, 7

Split Squats
BW x 12 x 2
+25lbs x 12 x 2

High Bar
95lbs x 12-15 x 2-3

For them leg gains

Dips
BW x 12
25lbs x 12 x 3

Calf Raises
4 sets x 12-15

Doing my best to try to maintain weight while home for the holidays. Much harder to eat in a way that I can track macros. Also spending a lot of time catching up with old friends I haven't seen in a while, which means a good amount of going out. But as long as I am going out to the gym and not pigging out, I should be all good.

[AnonND]

W7D6 - 12/22

LISS: 4.5 miles ; ~35:45 @7.5
Chins: 5x9
Abs: 25-15x8
Curls: 65lbs x 15, 14; 55lbs x 2 sets ; bar x 15

W8D1 - 12/24

Squat
225x6@6
[email protected]
260lbsx6@9 - Should have dropped weight here
260lbsx4@8 - Missed two reps
250lbsx4@8 - Missed two reps
235lbsx6@8
225x6@7

Not sure what happened with squats. Warming up form felt on point. Was hoping to hit 260-265lbs x 3 sets, which would put me in around the same volume before I aggravated my hip. But my form felt off and it just felt like a grind. Might be carry over from last week accessory leg exercises.

Bench
260lbs x 1@8
225lbs x 3 @8 x 2 - No spotters so I racked early on first set and figured I'd do one more heavy set
205lbs x 6 @7 x 3 - Had spotters for this felt super light

Row
145lbs x 10 x 4

Incline Dumbell Bench - Myo
52.5lbs x 16, 6, 6, 6, 4, 3

Curls
65lbs x 15, 13, 11
55lbs x 13
bar x 15

Wrapping up Hypertrophy template. Wondering what program to do next. I am deciding between doing 8 weeks of 12 week strength program and not peaking or 4 day Hyper. I have no intentions to compete but would like to hit some PRs for big three lifts. Right now leaning towards the strength program, since I've done almost two blocks of hypertrophy now back to back.

[AnonND]

W8D3 - 12/26 - 187

LBS Paused
135x8
185x7@8
175x8@8
165x8@8

No pain, hip is tolerating more squat volume throughout the week

Incline Bench
155x6@7
165x6@7-8 x 4

Swapped Incline for Press today, just cause

Leg Press
365x8@7 x 3

SLDL
235x8x3

Dumbell Press
45lbs x 12, 11, 10, 9

Curls
65lbs x 15, 15, 13
50lbs x 15 x 2

[AnonND]

W8D5 - 12/28

Deadlift
325x6@6
365x1
[email protected]
435x1@9
365x6@9
[email protected], 9
340x6@8

2ct Bench
165lbs x 8
175lbs x 8 x 4

Split Squat
BW x 10 x 2
25lbs x 12 x 3

Dip
BW x 12 x 5

Curls
5 sets

W8D6 - 12/29

LISS: 5miles ; 39:50 @ 7.5
Chins: BW x 6 x 8
Abs x 6-7 sets



Going to start a new template next week. Originally, I planned on doing 12week strength and gain a little BW over the 2 months. Now I am considering running the GPP template w/ slight modifications and lean out for 7 weeks. The holidays really did me in this time around because they coincided w/ me gaining weight already. I've had lots of success running the GPP template and leaning out. I think this might be the prudent decision because I need to also lower my 3 mile run time down too which is probably hovering around 22 mins right now.

[AnonND]

Start of Modified GPP Block

Goals for Block;
1. Retain strength / Get Stronger
2. Lean out (~5lbs)
3. Improve 3 mile run time

W1D1 - 12/31

Squat
245x5@7
255x5@8 x 2

Incline Bench
165x5@7
175x5@8 x 2

Chins
BW x 5, 10, 10

Row - Myo Rep
115x15, 5, 5, 5, 4, 4 - Too light

Dumbell Sitted Press
40lbs x 15, 14
35lbs x 14

[AnonND]

W1D2 - 1/1

Run: 2.75 miles ; 20:44 @ 8

[AnonND]

W1D3 - 1/2 - 187.6

Dead
345x5@7
370x5@8, 8.5

CGB
165x8
185x8x2

Leg Press - Myo Reps
365lbs x 15, 5, 5, 5, 5

Too light

Curls
65lbs x 15 x 2
55lbs x 15

Calves
15 x 4 sets

Tricep Pull Downs
light 15 x 3 sets

[AnonND]

W1D4 - 1/3 - 187.6

Sprints
800m warm up
400m x 4 ; ~1:26
400m cool down

Chins
BW x 12, 9, 7

[AnonND]

W1D5 - 1/4 - 186.2

LBS
185x8@6
205x8@7
225x5@8
205x8@7

Bench
200x5@7
215x5@8x2

Dumbell Bench
65lbs x 15
60lbs x 15
50lbs x 15

Front Squat
95lbs x a bunch reps x sets

Curls
65lbs x 15 x 3

[AnonND]

W2D1 - 1/13 - 185.8 (34.75 waist)

Squat
295x1@8
235x5@7 x 4

Incline Bench
200x1@8
160x5@7 x 4

Split Squat
BW x 15 x 2
25lbs x 15 x 2

Seated Dumbell Press
45lbs x 15
35lbs x 14
30lbs x 13

Curls
65lbs x 15 x 3

[AnonND]

W2D2 - 1/14

Run: 3.2 miles ; 24:18 (-0:24) ; @7.5
Chins: BW x 5, 8 ; 20lbs x 8, 8, 7
Ab Wheel: 12 x 4