HLM Modified

[AnonND]

20200215 - W3D1

Press
95 x [email protected]
105 x [email protected], 9
95 x [email protected]

HBS
185 x [email protected]
205 x [email protected]
215 x @8, 8, 9

Bulgarian Squat + Burpees (10)
40 x 11
30 x 12

Leg Exten.
15 x 2

Chins
BW x 8 x 5

NHC
BW x 5 x 3

[AnonND]

20200216 - W3D2

Dead
275 x [email protected]
295 x [email protected]
305 x [email protected] x 3

Lunges
30 x 12
40 x 12, 13

Bench
155 x [email protected]
165 x [email protected]
175 x [email protected] x 2
175 x [email protected]

Incline D-Press
60s x 10
50s x 12 x 2

Chest Fly
12 x 2

Curl
10-12 x 4 sets

[AnonND]

20200217 - W3D3

Run: ~26 mins @7

Circuit x 4-5
Rope Climb x 1
Chins x 5
Sit Ups x 30-40

[AnonND]

20200218 - W3D4

AM Workout

Sprints
400m x 8

PM Workout

Front Squats
135 x [email protected]
155 x [email protected] x 2

Paused Bench
155 x [email protected]
165 x [email protected]
145 x 10
135 x 10

Incline BP
115 x 12
95 x 15 x 2

Barbell Row
115 x 12
135 x 12
145 x 9
125 x 11

[AnonND]

Shifting focus back on cardio w/ programming.

20200222 - W1D1

AM Workout

HBS
205 x [email protected]
220 x [email protected]
240 x [email protected], 8

Press
105 x [email protected]
120 x [email protected], 8.5

Dumbell Press
40s x [email protected] x 2

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

Curls
65lbs x 12 x 4

PM Workout

3 Mile run @7

20200223 - W1D2

Deadlift
315 x [email protected]
330 x [email protected]
340 x [email protected] x 2

Bench
165 x [email protected]
175 x [email protected]
185 x [email protected] x 2

Incline DBP
50s x [email protected]
55s x [email protected]
60a x [email protected] x 2

Assisted P/U
90lbs x 12-15 x 3

Curls
30s x 10
25s x 12, 10

Assault Bike
Tabata: 20 on / 10 off x 8

[AnonND]

20200229 - W2D1

Tweaked knee a little bit, did not squat

Press
110 x [email protected]
120 x [email protected], 8, 8

Dumbell Press
40s x [email protected], 8, 9

Chins
BW x 10 x 4

Assist PU
12 x 4

Planks
4 sets

Curls
65lbs x 15, 13, 11

[AnonND]

20200301 - W2D2

Deadlift - Knee still sore, so I kept it light
135 x 5 x 3

Bench
170 x [email protected]
180 x [email protected]
187.5 x [email protected], 8, 8.5

Incline DBP
50s x 10
55s x 10
60s x 10, 11

Barbell Row
135 x 10
145 x 10
155 x 9

Seated Cable Row
120 x 15 x 2

Curls and sit ups

[AnonND]

20200303 - W2D4

Knee is starting to feel better but still want to wait before squatting. 9 Mile hike tomorrow.

IBP
125 x [email protected]
140 x [email protected]
150 [email protected] x 2

DBP
60s x [email protected]
65s x [email protected] x 2

Chins
BW x 12, 10, 10

Lat Pull Down Neutral Close Grip
120 x 12
100 x 14 x 2

Curls
25s x 12 x 2

Tris
20, 15

[AnonND]

20200307 - W3D1

Squat
135 x 5 x 3 - Knee felt better. Almost no pain during squat

Press
125 x [email protected] x 3

Chins
BW x 13 x 4

Assault Bike
10 minutes


20200308 - W3D2

Deadlift
225 x 5 x 3 - Felt pain on the knee more than during squat but still able to do more weight

Bench
190 x [email protected] x 3

20200312 - W3D3

Paused Squats 2 - 3 - 0
155 x 5 x 2 @6 - No pain

Incline Bench
145 x [email protected]
155 x [email protected], 8.5

Close Grip Bench
145 x 10 x 2

Chins
BW x 8, 8, 8, 8, 7, 7, 7

Assisted P/U
70lbs x 12 x 2

Haven't been able to run for two weeks now because of a combination of knee pain and training schedule. Will try after Monday.

[AnonND]

2020 03 14 - W4D1

HBS
135 x 5
175 x [email protected]
205 x [email protected] x 2 - Almost back to where I was before knee starting aching

Press
120 x [email protected]
130 x [email protected] - Too big off a jump
125 x [email protected], 9

Dumbell Press
45s x 8, 7
40s x 10

Rope Climbs
BW x 3-4

Pull Ups + Rope Lat Pull Downs
BW x 6 + 120-100lbs x 8 x3

Assault Bike
SS 10 minutes

[AnonND]

2020 03 15 - W4D2

Deadlift
275 x [email protected]
315 x [email protected]
330 x [email protected] x 2 - Almost back to where I was. Knee felt great.

Bench
175 x [email protected]
192.5 x [email protected] x 3

Incline DBP
55s x [email protected]
60s x [email protected]
65s x [email protected]
65s x [email protected]

Rope Climbs + Chins
BW x 1 + 5 x 3

Barbell Rows
135 x 7, 9, 10

Abs
40, 30, 30

[AnonND]

2020 03 16 - W4D3

Weighed in at 178lbs today. Thought I would be a little heavier.

Run: 10 minutes @7 - Knee felt fine, a slight pain started to develop half way through but it was not that bad. Going to keep gradually increase the mileage.

Planks: 1:45; 1:40; 1:00; 1:00

[AnonND]

2020 03 17 - W4D4

Run: 12 minutes @7 - Knee felt alright, a little irritated after 5 minutes but not bad
Chins: BW x 10, 10, 10, 8, 7
Rows: BW x 12, 6, 5, 5, 5, 5
Sit Ups: 30, 30, 25, 25

2020 03 18 - W4D5

HBS Paused
155 x [email protected]
175 x [email protected], 8

SLDL
225 x [email protected] x 2

IBP
140 x [email protected]
155 x [email protected], 9

Dumbell BP
60s x [email protected]
65s x [email protected], 9

Curls/Triceps
65lbs x 12 x 3
3 plates x 15 x 3

[AnonND]

2020 03 19 - W4D6

Run: ~ 2 miles - 17:[email protected]
Rows: 7min AMRAP - around 45 reps w/ 135lbs
Chins: BW x 7 x 4
Curls: 65lbs x 10 x 3
Tris: 15 x 3
Leg Raises: 12 x 3

[AnonND]

2020 03 21 - W5D1

Press
120 x [email protected]
130 x [email protected], 8, 8, 9

Dumbell Press
45s x [email protected] x 3
45s x [email protected]

Chins
BW x 61 total reps

Assisted P/U
12 x 2

Curls
65lbs x 12, 10
55lbs x 12


Afternoon Session

Run: ~3.2 miles : 25:25 (~8:00 pace) @7