HLM Modified

[AnonND]

20191229 - W3D2

Am Workout

Dead
275 x [email protected]
295 x [email protected]
315 x [email protected] x 2

Leg Press
365 x 10
415 x [email protected]
385 x 10

Bench - Temp 3-1-0
135 x 8
155 x [email protected]
165 x [email protected]
165 x [email protected]

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 [email protected]
165 [email protected], 9

Press
65 x 10
75 x 10
85 x [email protected]

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 [email protected]
195 x [email protected]
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 [email protected]

Leg Raises
20 x 3

Barbell Row
125 x 12, 11, [email protected]

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 [email protected]
95 x [email protected] x 2

HBS
205 x [email protected]
220 x [email protected]
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 [email protected]
300 x [email protected]
320 x [email protected] x 2

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

Bench - Tempo 2-0-0
155 x [email protected]
170 x [email protected]
170 x [email protected] 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:[email protected]

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 [email protected]
150 x [email protected] x 2

Incline Dumbell Bench
45s x 15, 16, 15

Front Squat
135 x [email protected]
155 x [email protected]
165 x [email protected]

Crunches
BW x 5 sets

[AnonND]

20200111 - W5D1 - Pivot Week

Press
95 x [email protected]
105 x [email protected] x 2

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

Bench
155 x [email protected]
175 x [email protected] 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 [email protected]
180 [email protected] x 3

Incline Dumbell Bench
55s x 12, 13, 12

Barbell Row
135 x [email protected] x 3

Sitted Cable Row
120 x 12-15 x 3

Curls
5 sets

[AnonND]

20200118 - W6D2

Press
105 x [email protected]
115 x [email protected] x 2

Squat
215 x [email protected]
230 x [email protected] 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 [email protected]
150 [email protected], 9

Hammer Strength Press
120 x [email protected]
90 x 12 x 2

Curls

Chest Fly Machine

20200120 - W6D4

Dumbell Seated Press
40 x 10
45 x [email protected]
50 x [email protected]
45 x [email protected]

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 [email protected]
175 x [email protected]
185 x [email protected], 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 [email protected]
120 x [email protected], 9
120 x [email protected]

HBS
190 x [email protected]
200 x [email protected] x 3

Deadlift
275 x [email protected] x 2

Lunges
25s x 10 x 2

Curls
65lbs x 15, 13, 12