HLM Modified

[AnonND]

W1D3 - 7/2 - 178.4

Bench
190 x 6@7
200 x 6@8
210 x 5@9

Incline D-Bench
60s x 13
45s x 12 x 2

Leg Press
315 x 10
405 x 10@8
455 x 10@9

Rows w/ Ez Bar - AMRAP
115 x 15 ; 5 x 5

Reverse Dumbell Flies
20s x 10
15s x 12 x 2

NHC
BW x 6 x 4

W1D4 - 7/3

Sprint Workout
800m (warm up)
400m x 1 ; 1:20
800m x 3 ; 3:07 ; 3:07 ; 3:04
400m x 1 ; 1:20
800m (cool down)

Upright Rows x 3 sets x 11 reps
Curls x 5 sets

[AnonND]

W1D5 - 7/4

Dead
315 x 6@7
335 x 6@8
350 x 6@9

HBS - No Belt
240 x 1@8
195 x 5 x 3

Incline Bench
145 x 4@7
155 x 4@8
165 x 4@9

Legs Up Bench - Myo Reps
145 x 16 ; 5, 5, 4, 4, 3

P/U
BW x 9 x 5

NHC
BW x 7 x 2
BW x 6 x 2

[AnonND]

W1D6 - 7/5

Long Run: 6.1 miles ; 48:21 (-1:10) @7
Abs x 3 sets
Ab wheel x 3 sets

[AnonND]

W1D7 - 7/6 - 177.4

2 Hour Hump + 25lbs

[AnonND]

W2D1 - 7/7

LBS + Belt
225 x 6@6
245 x 6@8
255 x 6@9
235 x 4 x 3

Decided to do LBS this week. Hamstring was feeling fine and wanted to squat heavier. I personally like the "feel" of HBS better, but the weight on the bar is much less. Maybe over time I can switch over. Also took a video of myself squatting. I was squatting high about 2 inches on set @8 so tried to get lower for the rest of the sets.

Press
115 x 6@7
120 x 6@8
125 x 5@9 - Missed a rep. Form was sloppy.
115 x 5, 5, 4

2ct Dead
280 x 4@7
300 x 4@8
310 x 4@9
285 x 4

P/U
BW x 9 x 3
BW x 8 x 2

NHC
BW x 5 x 5

[AnonND]

W2D2 - 7/8 - 175.4 (32.5 inches)

Tempo Run: 4:00 slow / 15:00 tempo / 3:00 slow
S/Us: 340 reps
Upright Rows: 4 x 12
Curls: 15 x 3

[AnonND]

W2D3 - 7/9 - 177

Bench
190 x 6@7
200 x 6@8
210 x 6@9
195 x 5, 4, 4

French Press Machine
115 x 13, 14, 15

Leg Press
405 x 10@8
485 x 10@9
425 x 10 x 2

Leg Extension
40 x 14 x 2

Ez Bar Rows
125 x 14, 12, 11, 9, 10

Great workout

[AnonND]

W2D4 - 7/10 - 177

Sprint Workout
800m warm up
100m x 2
400m x 1: (1:20)
800m x 3: (2:55) ; (2:55) ; (2:59) - 0:10 improvement over last week
400m x 1: (1:20)
800m cool down

S/U: ~250 reps
Upright Rows: 12 x 4
Curls: 15 x 3

[AnonND]

W2D5 - 7/11 - 175 (32.5inch)

Dead
315 x 6@7 (no belt)
335 x 6@8
355 x 6@9
335 x 4 x 3

HBS
245 x 1@9
195 x 5 x 4@8

Recorded one of 5 rep sets to compare to LBS. W/ HBS I do a better job of breaking at the knees and hips at the same time, where w/ LBS I shoot my hips back first. Also, because I have long legs and short torso my HBS looks very similar to an LBS.

Incline Bench
160 x [email protected]
170 x [email protected]
160 x 4@8

Bench Press
175 x 8, 7
165 x 7

NHC
BW x 8, 7, 7

Great work out

[AnonND]

W2D6 - 7/12 - 176.2

Run: 5.75 miles ; 44:00 @7
P/U: BW x 10, 9, 9, 8, 5, 5
Ab Wheel x 12 x 4
S/U + 20lbs x 10 x 3

[AnonND]

W3D1 - 7/14

LBS
245 x 6@7
265 x [email protected] - +10lbs
245 x 5, 5, 4, 4 (18)

No hiking yesterday, legs felt fresh

Press
115 x 6@7
120 x 6@8
125 x 6@9 - +1rep
115 x 5, 6, 5 (16)

2ct Dead
295 x 4@8
315 x 4@9 - Could have paused longer
285 x 4 x 2

P/U
BW x 9 x 3
BW x 8 x 3 (51)

[AnonND]

W3D2 - 7/15 - 178.4

Tempo Run: 3:00 min slow / 15:00 min tempo / 3:30 mins slow
S/U: 330 reps
Back Flies: 15lbs x 15 x 3
Curls: 15, 15, 12, 10
Neck Ext. 30lbs x 15-20 x 3

[AnonND]

W3D3 - 7/16 - 176.4

Bench
190 x 6@7
200 x 6@8
210 x 6@9 - Wanted to go for 215 but 200 felt tougher than I wanted to. 210 felt slightly easier than last week

Tris Ext.
115 x 14 x 3

Leg Press
405 x 10@7
495 x 10@9
445 x 10 x 2

Leg Ext.
40 x 16, 15, 15

Ez Bar Row
125 x 12 x 4

NHC
BW x 7 x 4

Great workout.

[AnonND]

W3D4 - 7/17 - 176.2

Sprint Workout
800m warm up
100m x 2
400m x 1 / (1:17) - 0:03 faster
800m x 3 / (2:52) ; (2:55) ; (2:56)
400m x 1 / (1:20)
800m cool down

S/U: ~250 reps
Back Flies: 15lbs x 15 x 3
Neck Ext: 30lbs x 20, 15 ; 20lbs x 30
Curls: 15 x 2 ; 12 x 1 ; 14 x 1

[AnonND]

W3D5 - 7/18 - 176.2

Dead
325 x 6@7
345 x 6@8
360 x 6@9
340 x 4 x 3

HBS
215 x 2@8
235 x 1@8 - Cannot seem to get this lift moving
195 x 5 x 5

Incline
155 x 4@7
165 x 4@8
175 x 4@9
160 x 4 x 2

Bench
175 x 8 x 3

NHC
BW x 5 x 3

Bulgarian Split Squat
BW x 12, 13