W1D5 - Thursday
BW: 184.2
BP
175 x 8@7
175 x 8@7
Lat Pull DOwn
120 x 10@6
120 x 11@7
Low IDBP
60s x 12@7
60s x 12@8
Cable Row
120 x 12@7
120 x 12@8
Machine Chest Fly
100 x 15@7
100 x 14@9
Ammo Can Press
45lbs x 35
45lbs x 25
Standing DB Curls
25s x 15@7
25s x 15@8
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W1D4 - Wednesday
BW: 182.5
SLDL
235 x 8@7
235 x 8@7
Good morning
85 x 12@7
85 x [email protected]
Leg Press
405 x 10@7
405 x 10@8
Leg Exten
120 x 12@8
120 x [email protected]
Leg Raises
12; 9; 7
Ab Wheel
12; 12
BB Curls
70 x 12@7
70 x [email protected]
Calf Raises
175 x 12@8
155 x 12@8
French Press
45 x 12@7
45 x 11@9Leave a comment:
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W1D3 - Tuesday
BW: 182.5
Track WO
1 Mile Warm Up
800m x 4
1 Mile Cool Down
Splits
3:09; 3:00; 3:03; 3:07Leave a comment:
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W1D2 - Monday
BW: 184.9
Row
170 x 8@6
170 x 10@6
170 x [email protected]
IBP
155 x 8@8
155 x 8@9
Single Arm Pulldown
55 x 12@6
55 x 12@6
Sitting DB Press
45s x 12@7
45s x [email protected]
Ammo Can Press
35lbs x 40
35lbs x 35
DB Shrugs
65s x 12
65s x 12
DB Standing Curl
30s x 13@8
30s x 12@8Leave a comment:
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W1D1 - Sunday
BW: 184.9
HBS
195 x 3
215 x 8@7
215 x [email protected]
RDL
185 x 10@6
185 x 10@7
BSS
35 x 12@7
35 x 10@7
Leg Curl
55 x 15@8
55 x 12@8
Leg Raises
12; 9
Ab Wheel
12; 12
Calf Raises
155 x 12@7
155 x 11@8
BB Curl
65 x 12@7
65 x 12@8
French Press
45 x 13@8
45 x 9@8Leave a comment:
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W5D7 - Saturday
BW: 184.2
Track WO
1.75 Mile Warm Up
400m x 6
1.75 Cool Down
Splits
1:30; 1:25; 1:26; 1:22; 1:30; 1:22Leave a comment:
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W5D5 - Thursday
BW: 184.2
BB Row
150 x 8@8
150 x 8@8
150 x 8@8
150 x 8@8
Chins
BW x 10@8
BW x 8@8
BW x 6@8
Lat Pull Down
110 x 8@8
110 x 10@8
DB BP
70s x 9@8
70s x 8@8
70s x 7@8
65s x [email protected]
Ammo Can Press
45lbs x 33
45lbs x 27
45lbs x 24
Lat DB Shoulder Raises
25s x 10@8
20s x 12@8
20s x 12@8
Sitting DB Curls
30s x 11@8
25s x 10@8
20s x 12@8Leave a comment:
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W5D4 - Wednesday
BW: 181.9
RDL
235 x [email protected]
235 x [email protected]
235 x [email protected]
Smith Machine Hack Squat
135 x 9@7
135 x 9@7
135 x 10@8
Calf Raises
165 x 13
165 x 11
135 x 12
135 x 11
Leg Raises
13; 10; 8; 8
Ab Wheel
10; 10
Leg Curls
60 x 14@8
60 x 10@8
50 x 12@8
50 x 11@8
Preacher Curl
65 x [email protected]
65 x 8@9
65 x 10@9
Tricep Pushdown
55 x 15
55 x 11
50 x 10Leave a comment:
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W5D3 - Tuesday
BW: 182.5
Track WO
1 Mile Warm Up
800m x 5
1.5 Mile Cool Down
Splits
3:11
3:07
3:09
3:26
3:15
- Probably not very accurate, the distance was measured by Watch GPS (Garmin)Leave a comment:
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W5D2 - Monday
BW: 184.2
BP
190 x 7@8
190 x 7@8
190 x [email protected]
190 x 6@8
Machine Chest Fly
100 x 13@7
100 x 12@8
100 x 11@8
100 x 10
IBP Paused
115 x 10@7
115 x 10@8
115 x 8@8
Neutral Grip Pull Ups
BW x [email protected]
BW x 8@8
BW x 7@8
Back Cable Fly
13 x 9@8
10 x 12@8
10 x 11@8
Ammo Can Press
35lbs x 50
35lbs x 37
35lbs x 35
Sitting DB Curls
25s x 15@8
25s x 11@9
25s x 7@9 + 3Leave a comment:
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W5D1 - Sunday
BW: 184.9
HBS
230 x 6@7
230 x [email protected]
230 x 8@8
Reverse Lunges
95 x 9@8
95 x 9@8
95 x 11@9
Calf Raises
155 x 12
155 x 12
155 x 10
125 x 12
Leg Raises
12; 10; 8; 6
Ab Wheel
10; 10; 9
Preacher Curls
65 x 12
65 x 8
45 x 10
Tricep Pushdown
55 x 15
55 x 12
Leg Exten
125 x 13
110 x 14
110 x 11
100 x 13Leave a comment:
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W4D7 - Saturday
BW: 183.7
Track WO
1 Mike Warm Up
100m + 100m x 4
200m + 200m x 4
400m + 400m x 3
100 yard shuttle x 2Leave a comment:
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W4D6 - Friday
BW: 181.7
BB Row
145 x 8@8
145 x 8@8
145 x 8@8
145 x 8@9
Chins
BW x 10@8
BW x 9@8
BW x 8@8
DB BP
70s x 10@8
70s x 8@8
65s x 8@8
65s x [email protected]
Ammo Can Press
45lbs x 31
45lbs x 26
45lbs x 23
Sitting DB Curls
25s x 15@8
25s x 11@8
25s x 7@9 +3@9Leave a comment:
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W4D5 - Thursday
BW: 182.5
RDL
230 x 8@7
230 x 8@7
230 x 8@7
Good Morning
85 x 10@7
Smith Machine Hack Squat
130 x [email protected]
130 x 9@7
130 x [email protected]
Calf Raises
155 x 12
155 x 11
155 x 11
Leg Raises
12; 10; 8
Leg Curls
60 x 15@8
50 x 15@8
50 x 12@9
Ab Wheel
15; 15: 13
BB Curls
70 x 12@8
70 x 11@8
70 x 9@9
French Press
50 x 10@8
45 x 10@8
40 x 10@9Leave a comment:
Leave a comment: