HLM Modified

[AnonND]

W6D1 - Saturday

AM Workout

HBS
165 x 5
195 x [email protected]
215 x [email protected] x 3

Lunges
95lbs x [email protected] x 3

Leg Exten.
115lbs x [email protected] x 4

Calf Raises
125lbs x 12; 12; 11; 11

DB Standing Curls
35s x 12; 12; 9

Tricep Pushdown
50lbs x 17; 12
45lbs x 14

Preacher Curls
70lbs x 11
50lbs x 11; 10

[AnonND]

W5D4 - Wednesday

BW: 184.7

AM Workout

Pull Ups
BW x 5; 10; 10; 10

Cable Row
130 x [email protected]; [email protected]; [email protected]; [email protected]

DB BP
60s x [email protected]
65s x [email protected]; [email protected]; [email protected]

Deficit Push Ups
BW x 10; 10

DB Lat Raises
25s x [email protected]; [email protected]
20s x [email protected]

Shrugs
145lbs x 11; 10; 10

W5D5 - Thursday

Easy Run
3.5 Miles

W5D6 - Friday

Easy Run
6 Miles

---

End of Week 5 Stats

Avg BW: 185.1 (+1.0lbs)
Waist: ??
Cals: 2300 (2 days of not following calories)
Total Miles Ran: 13 Miles

[AnonND]

W5D3 - Tuesday

BW: 185.5

AM Workout

Dead
235 x [email protected]
275 x [email protected]
295 x [email protected]; @8

Leg Press
365 x [email protected]
415 x [email protected] x 3

Leg Curls
50lbs x [email protected]; @7; [email protected]; [email protected]

Calf Raises
115 x 15; 12; 13

BB Curls
75lbs x 13; 12; 11

Tricep Pushdown
50lbs x 16; 13
45lbs x 12

Preacher Curls
65lbs x 14; 11
55lbs x 12

[AnonND]

W5D2 - Monday

BW: 185.5

AM Workout

Easy Run
4.1 Miles / 34:16 (8:10 avg)@4

PM Workout

Main Exercises

BP
160 x [email protected]
175 x [email protected]; @7.5; @8

Machine Fly
100lbs x [email protected]
115lbs x [email protected]; [email protected]; [email protected]

Seated Smith Press
55lbs x [email protected]
65lbs x [email protected]
75lbs x [email protected] x 2

Supplement Exercises

BB Row
150 x [email protected] x 3

Lat Pull Down
120lbs x [email protected]; [email protected]
110lbs x [email protected]

[AnonND]

W5D1 - Sunday

AM Workout

HBS
135 x 6
185 x [email protected]
210 x [email protected] x 3

Lunges
Bar x 10
85lbs x [email protected]; [email protected] x 2

Calf Raises
125 x 12; 12; 10

Leg Exten.
60lbs x 15; 12
50lbs x 12; 12

Different machine than normally

PM Workout

Erg
10 mins @4

Ab Wheel
15; 15; 15

Leg Raises
10; 9; 9

BB Curls
75lbs x 12; 12; 11

Tricep Push Down
50lbs x 15
44lbs x 15; 12

Sitting Db Curls
30s x 13
25s x 12
20s x 13

[AnonND]

W4D6 - Friday

BW: 184.7

AM Workout

Long Run
6.1 Miles / 51:49 (8:30 avg)@5

- Very hot and humid

---

Week 4 Stats

Avg BW: 184 (Baseline)
Waist: ??
Cals: 2200 (3 days eating over maintenance)
Total Miles: 13 Miles

[AnonND]

W4D6 - Thursday

BW: 184.7

AM Workout

Pull Ups
BW x 5; 11; 10; 10

Cable Row
120 x [email protected]; [email protected]; [email protected];

DB BP
60s x 12
65s x [email protected]; @8; [email protected]

Deficit Push Ups
BW x 10; 9

Db Lat Raises
25s x [email protected]; [email protected]
20s x [email protected]

Shrugs
135lbs x [email protected]; 10; 10

[AnonND]

W4D4 - Wednesday

BW: 183.8

AM Workout

Main Exercises

Dead
225 x 10
265 x [email protected]
295 x [email protected] x 2

Leg Press
365 x [email protected]
405 x [email protected] x 3

Leg Curls
55lbs x 12
50lbs x 12; 11; 10

Calf Raises
125 x 13; 12; 12

Supplemental Exercises

BB Curls
75lbs x 12; 12; 10

Tricep Pushdown
44lbs x 18; 14; 10

Sitting Db Curls
25s x 15; 10
20s x 10

[AnonND]

W4D3 - Wednesday

BW: 183.0

Am Workout

Track WO
800m Warm Up
200m Jog + 200m Sprint x 6
400m x 2
800m Cool Down

Splits
200m: avg 0:42
400m: 1:21; 1:22

[AnonND]

W4D1 - Sunday

AM Workout

Easy Run
4 Miles / 35:47 @5

PM Workout

Main Exercises

HBS
135 x 8
185 x [email protected]
195 x [email protected]
205 x [email protected] x 2

Lunges
Bar x 10
85lbs x [email protected] x 3

Calf Raises
115lbs x 13; 11
105lbs x 12; 12

Leg Exten
80lbs x 12
90lbs x 12; 12; 12

Supplemental Exercises

Ez Bar Curl
75lbs x 14; 14; 12

Tricep Cable Push Down
44lbs x 18; 14; 12

Db Standing Curls
30s x 14; 12
25s x 12

W4D2 - Tuesday

BW: 183.8

AM Workout

Main Exercises

BP
135 x 10
155 x [email protected]
175 x [email protected]
165 x [email protected] x 2

Chest Cable Fly
33lbs x [email protected]; [email protected]; [email protected]; [email protected]

DB Press
50s x [email protected]; [email protected]; [email protected]

Supplemental Exercises

BB Row
135 x [email protected]
145 x [email protected]; 8
135 x [email protected]

Lat Pull Downs
110lbs x [email protected]
100lbs x [email protected]; [email protected]

[AnonND]

W3D5 - Saturday

BW: 182.2

AM Workout

Main Exercises

Pull Ups
BW x 5; 11; 11; 10

Cable Row
120 x [email protected];
110 x [email protected] x 2

DB BP
60s x [email protected]
65s x [email protected]; @8
60s x [email protected]

Supplement Exercises

DB Lat Raises
30s x [email protected]
30s x [email protected]+ 20s x [email protected]
20s x [email protected]

Ab Wheel
10; 15; 15

Deficit Crunches + Russian Twist
10 + 5 x 2

[AnonND]

W3D4 - Friday

BW: 183.8

PM Workout

Main Exercises

Dead
225 x 10
285 x [email protected] x 3

Leg Press
365 x [email protected]
405 x [email protected] x 2

Leg Curls
4 sets

Supplemental Exercises

Calf Raises
105 x 14; 14; 12

BB Curls
80lbs x 11
75lbs x 12 x 2

French Press
44lbs x 12
38lbs x 12; 10

Db Sitting Curls
30s x 12; 9
15s x 17

Dumbell Press
40s x 30; 25

Prowler Push
135lbs x 4 trips (20 secs on; 40 secs rest)

[AnonND]

W3D3 - Thursday

BW: 183.8

AM Workout

Main Exercises

BP
155 x [email protected]
170 x [email protected] x 3

Cable Chest Fly
33lbs x [email protected]
37lbs x [email protected]; @9
33lbs x [email protected]

Smith Machine Press
55lbs x [email protected]
75lbs x [email protected]; [email protected]
65lbs x [email protected]

Supplement Exercises

BB Row
135lbs x [email protected]
145lbs x [email protected] x 2
135lbs x [email protected]

Lat Pull Downs
110lbs x [email protected]; [email protected]
100lbs x [email protected]

Ab Wheel
13 x 3

Leg Raises
10 x 2

[AnonND]

W3D2 - Wedneday

AM Workout

Easy Run
2.3 Miles / 19:08 (8:24 avg) @3

[AnonND]

W3D1 - Tuesday

AM Workout

Easy Run
1.25 Miles Run
50 yard Hill Sprint x 3
1.25 Miles Run

PM Workout

Main Exercises

HBS
135 x 8
185 x [email protected]
200 x [email protected] x 3

Lunges
40lbs x 10
80lbs x [email protected] x 3

Leg Exten
100lbs x [email protected]
85lbs x [email protected]; [email protected]

Supplemental Exercises

BB Curls
80lbs x 12
75lbs x 12
70lbs x 11

French Press
42.5lbs x 12; 11
35lbs x 10

Sitting Db Curls
25s x 15
20s x 15; 13

Calf Raises
110 x 13; 14; 12