HLM Modified

[AnonND]

W4D3 - Wednesday

BW: 179.9 - Weight is creeping back up quickly

AM Workout

Dead
275 x 5
305 x [email protected]
320 x [email protected]
330 x [email protected], 8, 8.5

IBP
115 x [email protected]
125 x [email protected]
135 [email protected], 8, 8

Dips
BW x 9, 9, 8

PM Workout

BB Row
115 x 10
145 x 12, 11, 10

Upright Row
65 x 15
55 x 16, 15

Ez Bar Curls
70lbs x 13, 12, 11

Calf Raises
75 x 15, 13, 12

Leg Raises
13, 12, 10, 10

Hamstring Curls
40lbs x 15 x 2

[AnonND]

W4D4 - Thursday

BW: 178.6
Waist: 32.7

AM Workout

Easy Run
3 Miles / 25:10 (8:22 avg)@6

[AnonND]

W4D5 - Friday

BW: 179.9

AM Workout

Bench

170 x [email protected]
180 x [email protected]
190 x [email protected], 8.5, 9

DB IBP
55s x 13, 10, 10

Lunges
BW x 10
60lbs x 10
80lbs x 12 x 3

Straight Bar Curls
55lbs x 18, 15, 15

French Press
32.5 x 16, 14

PM Workout

Pull Ups
BW x ~80 reps

Calf Raises
3 sets

Ab Wheel
20, 17, 15

[AnonND]

W4D6 - Saturday

AM Workout

Conditioning
1.5 Mile / 9:[email protected] (warm up)
200m x 8 / ~41 Splits 1:30 Rest @8
1.25 Mile / 7:[email protected] (cool down)

[AnonND]

W4D7 - Sunday

Avg BW: 178.5 (+1.5lbs)
Waist: 32.6 (+0.2)
Total Miles: 15.5 Miles
Calories: ~2200 (+ 3 days of eating out)


AM Workout

Easy Run
5.25 Miles / 51:00 @6

[AnonND]

W5D1 - Monday

BW: 178.4

PM Workout

HBS
185 x 5
210 x [email protected]
230 x [email protected] x 3

Press
105 x [email protected]
120 x [email protected] x 3

Lateral DB Raises
20s x 15, 14, 12

Chin Ups
BW x 5, 5, [email protected]; [email protected]; [email protected]

Wanted to take a break from pull ups

DB Rows
60s x 10 x 2

Straight Bar Curls
60lbs x 15, 12
55lbs x 12, 12

French Press
32.5 x 15, 15, 12

[AnonND]

W5D2 - Tuesday

BW: 178.1
Waist: 32.75

PM Workout

Easy Run
2400m (warm up) / 8:[email protected]
400m x 6 / ~1:28 with 2:00 rest
1600m (cool down) / 7:[email protected]

[AnonND]

W5D3 - Wednesday

BW: 179.9

AM Workout

Dead
295 x [email protected]
315 x [email protected]
335 x [email protected], 8, 8

IBP
120 x [email protected]
130 x [email protected]
140 x [email protected], 8, 8

Dips
BW x 10, 9, 9

[AnonND]

W5D4 - Thursday

AM Workout

Easy Run
5 Miles / 40:58 (avg 8:09) @7.5

PM Workout

BB Row
115 x 10
145 x 12, 9
135 x 10, 11


Shrugs + Upright Row
185lbs / 50lbs x 12 + 10; 11 + 10; 10 + 10

I have to be honest, I do not really "feel" like I am doing the upright rows correctly. May just keep the shrugs.

Preacher Curls
50lbs x 15, 13, 11, 11

French Press
32.5 x 15, 12
27.5 x 12

NHC
BW x 5 x 3

Lying Hamstring Curl
40lbs x 14, 12

Ab Wheel
BW x 20, 15, 12, 12

[AnonND]

W5D5 - Friday

BW: 179.9

PM Workout

Bench
175 x [email protected]
185 x [email protected]
195 x [email protected], 9
185 x [email protected]

DB IBP
65 x 10
55 x 12, 11

Lunges
50 x 10
70 x 10
90 x 10, 11, 13

Pull Ups
BW x 5, 7
35lbs x 5 x 3
BW x 9

Straight Bar Curls
65lbs x 15, 12
55lbs x 13, 13

French Press
37.5 x 12, 10
32.5 x 10

Calf Raises
3 sets

Leg Raises
10 x 3

[AnonND]

W5D6 - Saturday

BW: 178.4

AM Workout

Quality Session
2400m / Warm Up
200m x 10 / ~ 0:41 - 1:30 rest
1800m / Cool down

W5D7 - Sunday

AM Workout

Easy Run
3 Miles

Avg BW: 179 (+0.5lbs)
Waist: 32.75 (+0.15)
Total Miles: 16 Miles
Calories: ~2300 (+ 3 days of eating out)

[AnonND]

W6D1 - Monday

PM Workout

HBS
205 x [email protected]
225 x [email protected]
235 x [email protected], 8, 8.5, 8.5

Press
115 x [email protected]
125 x [email protected], 8, 8, 8

Lateral DB Raises
20s x 15, 13, 12

Chins
BW x 7, [email protected], [email protected], [email protected], [email protected]

DB Rows
70s x 9, 8

Ez BB Curls
70lbs x 11, 10
60lbs x 10
50lbs x 15

Abs
3 sets

Calf Raises
3 sets

[AnonND]

W6D2 - Tuesday

BW: 183.4

PM Workout

1200m Test for Time
1200m Warm Up
1200m x 1 / 4:24 @8.5
1200m Cool Down

Looks like I am on pace break the 6:00 min mile goal I set for myself. Question is how much I can break it by. I am hoping to get under 5:49.

[AnonND]

W6D3 - Wednesday

BW: 182.6

PM Workout

Deadlift
275 x 4
325 x [email protected]
340 x [email protected], 8, 8, 8

IBP
125 x 6
140 x [email protected]
150 x [email protected], 8, 8

L/U BP - Myo reps
135 x 12, 5 x 5

BB Row
135 x 8
155 x 8, 8, 7, 8

Back Fly Machine
55 x 20
60 x 15

French Press
37.5 x 14, 8
32.5 x 9

Straight Bar Curls
70lbs x 13, 12, 11, 10

[AnonND]

W6D4 - Thursday

BW: 182.2

Easy Run
6 Miles / 50:10 (8:16 avg) @7