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Old 03-23-2014, 06:38 PM   #1
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Default Casey's HLM

New Routine - New Log - Same Goals

I'm starting a HLM routine. Change of pace, I think the light days will give me a chance to better recover from the heavy days and a allow me to push harder on the heavy days.

Well... day one was a little disappointing. Still really sore from my last workout, so couldn't go as heavy as I wanted to. But what did i expect, changing to a new routine with just one days rest. It'll take me a couple weeks to adjust then I'll be rockn' & rolln'

**Sorta' heavy day**

Squat: 255lb - 2x5 +3 *quads & hips still sore

Incline Bench: 165lb - 3x5 *shoulders sore but felt good, probably go up 10lbs

Deadlift: 275lb - 3x5

Military Press: 120lb - 2x5

EZ Bar curls (strict): 60lb - 2x10

Close Grip with 1sec pause at bottom: 135lb - 2x8

Weighted Situps: 30lb - 2x15

then

did 15min cardio (walking) like a zombie

I'm not going to do deads on every heavy day. I'll do BB Rows or DB Rows, but i wanted to deadlift because I'd be going more than a week without them if i waited till friday.

I know 2x5 doesn't look like much but I do warmups i just dont write them down. This is what my military press really looks like...

Military press: bar x10, 95 x 5, 110 x 2, 115 x 2, 120 x5, 120 x5
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Old 03-26-2014, 08:37 PM   #2
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3/26/14, **Light Day**

Didn't know where i was gonna' be on the weights because all the sets I've done so far have been 10 reps or less. So on some i just guessed and tried several different weights until i found an amount that felt right.

Never done 10 rep sets on squats, even though the weight was light i was winded after the last set. Need more conditioning

Squat: 205lb - 3x10

Barbell Shrugs: 275lb - 3x12

Dumbbell Flyes: 30lb's - 3x12

Seated Cable Rows: 100lb's - 3x15

Upright Rows w/EZ curl bar: 50lb - 3x12

Leg Curls: 50lb - 3x12 *hamstrings & calves were burn'n

Tricep Cable push-downs: 50lb - 2x15 + 1x12

Concentration Curls: 25lb - 3x15

Cardio: walked 1 mile - 18 min
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Old 03-26-2014, 08:42 PM   #3
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great work casey. Smash on
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Old 03-26-2014, 08:45 PM   #4
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Good luck Casey. Will be following along.
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Old 03-26-2014, 09:23 PM   #5
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Thanks guys, I'll give it everything I got.
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Old 03-28-2014, 09:02 PM   #6
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3/28/14, Moderate Day

I could have done more on the leg press but it was my first time using it, so I just tried to get a feel for it. Jumped up 10lb on the close grip, wasn't as sore, so I felt stronger.

Deadlift (Heavy): 295lb - 3x5

OHP: 100lb - 3x8

Power Shrugs (Heavy): 305lb - 4x5 *did an extra set just cuz its fun

DB Bench: 60lb - 2x12 +5

Leg Press: 180 (2 plates each side) - 3x15

Close Grip Bench: 145lb - 2x8

EZ bar Curls: 60lb - 1x11 + 1x10

Ab's (weighted situps): 30lb DB - 2x15 + 1x10

----------------
Cardio: walked 1 mile in 17min
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Old 03-29-2014, 05:06 AM   #7
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Impressive work! Seems like you are adjusting well.
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Old 03-29-2014, 01:12 PM   #8
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Quote:
Originally Posted by CaseyB1987 View Post
3/28/14, Moderate Day

I could have done more on the leg press but it was my first time using it, so I just tried to get a feel for it. Jumped up 10lb on the close grip, wasn't as sore, so I felt stronger.

Deadlift (Heavy): 295lb - 3x5

OHP: 100lb - 3x8

Power Shrugs (Heavy): 305lb - 4x5 *did an extra set just cuz its fun

DB Bench: 60lb - 2x12 +5

Leg Press: 180 (2 plates each side) - 3x15

Close Grip Bench: 145lb - 2x8

EZ bar Curls: 60lb - 1x11 + 1x10

Ab's (weighted situps): 30lb DB - 2x15 + 1x10

----------------
Cardio: walked 1 mile in 17min
Nice work man, well done.
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Old 03-30-2014, 02:27 PM   #9
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3/30/14, Heavy Day

Didn't get to do Close Grip like normal because both benches were being used, so I did Skull crushers instead. Not what I planned, but still a good day.

Squat: 265lb - 2x5 + 1x2

Incline Bench: 165lb - 2x5 + 1x3

1 Arm Row: 105lb - 3x5 + 1x3 *go up next time

OHP: 120lb - 2x5 + 1x1 *grinder

Skull Crusher w/EZ Bar: 60lb - 1x10 + 1x9

EZ Bar curls: 60lb - 1x11 + 1x10

Weighted situps: 30lb DB - 2x15 + 1x11

Cardio: walked 1 mile in 20min
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Old 04-02-2014, 07:55 PM   #10
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4/2/14, Light Day

BTB gave me some advice on the HLM, so I've tweaked it a little. I do heavy deads on light day, and lighter squats on moderate day.

(Heavy) Deadlift: 300lb - 2x5 + 1x2

Peck Deck Flyes: 70lb - 3x15

Seated Cable Rows: 110lb - 3x15

Upright Rows w/EZ Bar: 50lb - 1x13 + 2x12

Leg Curls: 50lb - 1x13 + 2x12

Tricep Cable Pushdowns: 50lb - 2x15 + 1x12

Concentration Curls: 30lb - 2x15 + 1x11

---------------------------------
Cardio: walked 1 mile
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