HLM Modified

[AnonND]

20191229 - W3D2

Am Workout

Dead
275 x 8@6
295 x 8@7
315 x 8@8 x 2

Leg Press
365 x 10
415 x 10@8
385 x 10

Bench - Temp 3-1-0
135 x 8
155 x 8@7
165 x 8@8
165 x 7@8

Dumbell Incline
45s x 12 x 3

Chest Flys Machine
70s x 16, 18, 20

PM Workout

Run: 2.5 miles : 18:30 mins @7

[AnonND]

20191230 - W3D3

AM Workout

Ruck: 45lbs : 3.6miles : 1:05:00

PM Workout

Lat Pull Downs
15-20 reps x 4-5 setes

Chins
BW x 5 x 5

Tried to do a pull up but on the way down I felt my shoulder "pop" followed by sharp pain. Oddly enough I can do chin ups without much problem.

Barbell Rows
115 x 12
125 x 12 x 2

Cable Rows
130 x 12-15 x 3

Dumbell Curls
30s x 16, 15, 14

Tricep Pulldowns
37.5 x 21
42 x 16 x 2

Plank
1:30 ; 1:20 ; 1:15

[AnonND]

20191231 - W3D4

AM Workout

Ruck: 45lbs : 4.2 miles : 1:12:00

PM Workout

Front Squat
135 x 8
155 x 8@7
165 x8@8, 9

Press
65 x 10
75 x 10
85 x 10@8

Getting better

Chest Press - Hammer Strength Machine
100 x 10
120 x 13
100 x 12 x 2

Tried close grip bench but it messed with the shoulder too much

Ez Bar Curls
75 x 18, 17, 16

Shoulder Rehab Stuff

Laterall Raises
12.5 x 15 x 3

Lat Pull Down - Close Grip Palms Facing Out
70 x 20 x 2

Last workout of the year, make it a good one.

[AnonND]

20200101 - W3D5

AM Workout

Run: 4.2 miles : 38:[email protected]

PM Workout

Incline Bench
135 x [email protected]
145 x [email protected], 8

RDL
135 x 10 x 2
155 x 10
175 x 10@7
195 x 10@8
175 x 7

Decline Chest Press - Hammer Strength Machine
140 x 15
110 x 15 x 2

Planks
1:40, 1:40, 1:30

[AnonND]

20200102 - W3D6 - 179.0lbs

AM Workout

Ruck: 45lbs : 5.2 miles : 1:36:00

PM Workout

Chins
BW x 6 x 5

Decline Sit Ups
BW x 30, 25, 20, 20, 20

Lat Pull Down Palms Facing Out Narrow Grip
15-20 x 3@6

Leg Raises
20 x 3

Barbell Row
125 x 12, 11, 10@8

Cable Row
15 x 3

Dumbell Curl + Tricep Pull Down
27.5 x 18, 16, 14 + 42lbs x 18, 16, 14

Ex Bar Curls
15 x 2

[AnonND]

20200104 - W4D1

Press
85 x 8@6
95 x 8@7 x 2

HBS
205 x 8@6
220 x 8@7
225 x [email protected]

Lunges
40s x 11, 12, 11

Close Stance Hack Squat on Smith Machine
65 x 12
85 x 12

Substitute for Leg Extension

Curls - 1 minute rest
85 x 10 x 2
75 x 10
65 x 10
55 x 10

Lat Pull for Shoulder
15 x 4 sets

[AnonND]

20200105 - W4D2

Deadlift
275 x 8@6
300 x 8@7
320 x 8@8 x 2

Leg Press
365 x 10@7
415 x [email protected]
365 x 10

Bench - Tempo 2-0-0
155 x 8@7
170 x 8@8
170 x 7@8 x 2

Hammer Strength Decline Bench
140 x 12
110 x 13 x 2

Lat Pull Down for Shoulder Rehab
15 - 20 x 5 sets

[AnonND]

20200106 - W4D3

Run: 3.5 ~25:00@7

Chins
BW x 7 x 5

Crunches
5 sets

Barbell Row
115 x 10
125 x 10
135 x 10

Cable Row
15-20 x 2

Lat Pull Down
15 x 3

Curls:
30lbs x 15-20 x 3

Face Pulls

[AnonND]

20200107 - W4D4

Incline Bench
135 x 8@7
150 x 8@8 x 2

Incline Dumbell Bench
45s x 15, 16, 15

Front Squat
135 x 8@7
155 x 8@7
165 x 8@8

Crunches
BW x 5 sets

[AnonND]

20200111 - W5D1 - Pivot Week

Press
95 x 6@6
105 x 6@7 x 2

Squat
185 x 6
215 x [email protected]
225 x 6@7 x 2

Lunges
BW x 15 x 2

Curls / Triceps
5 sets

Lat Pull - Shoulder Rehab
15-20 x 5 sets

20200112 - W5D2

Dead - Tempo 0-0-3
225 x 6
295 x 6@7 x 2

Bench
155 x 6@6
175 x 6@7 x 3

Incline Dumbell Bench
50s x 15, 14, 13

Chins
BW x 8 x 5

Sit Ups
5 sets

Barbell Row
115 x 12, 12, 10

[AnonND]

20200117 - W6D1

Bench
170 x 6@7
180 x6@8 x 3

Incline Dumbell Bench
55s x 12, 13, 12

Barbell Row
135 x 10@7 x 3

Sitted Cable Row
120 x 12-15 x 3

Curls
5 sets

[AnonND]

20200118 - W6D2

Press
105 x 6@7
115 x 6@8 x 2

Squat
215 x 6@7
230 x 6@8 x 2

Lunges
40s x 12 x 3

Leg Ext.
10, 13, 15

Chins
BW x 10 x 4

Planks
1:20; 1:20; 1:00; 1:00

[AnonND]

20200119 - W6D3

Incline Bench
140 x 8@7
150 x8@8, 9

Hammer Strength Press
120 x 11@9
90 x 12 x 2

Curls

Chest Fly Machine

20200120 - W6D4

Dumbell Seated Press
40 x 10
45 x 10@8
50 x 10@9
45 x 10@9

Smith Machine Row
125 x 10
135 x 10
145 x 10
125 x 10

Seated Cable Row
15 reps x 2

Chins
BW x 8, 9, 10

Planks
3 sets

[AnonND]

20200125 - W7D1

Bench
155 x 6@6
175 x 6@7
185 x 6@8, 8, 9

Incline Dumbell Bench
55s x 12, 11, 9

Barbell Rows
140 x 10 x 3

Chins
BW x 9, 9, 8, 8

[AnonND]

20200126 - W7D2

Forgot Belt

Press
105 x 6@7
120 x 5@8, 9
120 x [email protected]

HBS
190 x 6@7
200 x 5@8 x 3

Deadlift
275 x 8@6 x 2

Lunges
25s x 10 x 2

Curls
65lbs x 15, 13, 12