HLM Modified

[AnonND]

W3D1 - Saturday

BW: 179.9

HBS
215 x [email protected]
230 x [email protected], 8
215 x [email protected], 7
- Had to take some weight off the bar to stay around @7

IBP
145 x [email protected]
160 x [email protected], 7, 8
155 x [email protected] 7

DB Sitting Press
40s x [email protected]
45s x [email protected], [email protected]

Pull Ups - In Between DB Press
5 sets @7

Straight Bar Curls
65lbs x 12, 10, 10, 10

French Press
4 sets

Calf Raises
2 sets x 10 - Very light

[AnonND]

W3D2 - Sunday

BW: 178.2

AM Workout

Dead
285 x 5
315 x [email protected]
330 x [email protected], 7, 7, 7

Bench
165 x [email protected]
175 x [email protected], 7, 7

Ammo Can Lift
40lbs x 40, 40, 40, 30

DB Row
65s x [email protected]
70s x [email protected], [email protected], [email protected]

Ez Bar Curls
75lbs x 13, 11

DB Spider Curls
20lbs x 12 x 2

V Sit Ups - In Between Sets of Curls
8 x 4

Getting excited to start new programming block in a few weeks.

[AnonND]

W3D3 - Monday

BW: 178.2
Waist: 32 3/4ths

AM Workout

Easy Run
4 Miles / 34:30 @5

W3D4 - Tuesday

AM Workout

Easy Run + Strides
4 Miles / ~35:00 @5
15 sec Strides x 5

[AnonND]

W3D5 - Wednesday

BW: 177.5

Leg Press
385 x 8
425 x 8 x 2

BP
170 x 5
180 x [email protected]
190 x [email protected] x 4

DB BP
65s x [email protected]
70s x [email protected], 8.5

- Focusing on really stretching at the bottom of the lift

NHC
BW x 8, 8, 6, 5

W3D6 - Thursday

AM Workout

Run Workout
0.5 Mile Warm Up
200m x 8 / ~0:37 w/ 1:30 rest
1 Mile Cool Down

PM Workout

Pull Ups
BW x 5, 6, 7, 8, 8, 5

Ammo Can Lifts
30lbs x 80, 30, 30, 30

Curls
4 sets

[AnonND]

W3D7 - Friday

BW: 178.2

AM Workout

Long Run
7 Miles / 57:15 (8:12 avg) @6

---

End of Week 3 Stats

Total Miles Ran: 17.5 Miles
Avg BW: 178.4 (-1.0lbs)
Waist: 32.50 inches
Cals: ~1900

[AnonND]

W4D1 - Saturday

AM Workout

HBS
215 x [email protected]
225 x [email protected] x 2

Bulgarian Split Squat
BW x 10
+25lbs x 12 x 2

IBP
145 x [email protected]
165 x [email protected] x 3

DB Sitting Press
40s x [email protected]
45s x [email protected], 8, 9

Ez Bar Curl
4 sets

French Press
4 sets

BW Push Ups - AMRAP
25; 15; 12

[AnonND]

W4D2 - Sunday

AM Workout

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

Bench Press
160 x [email protected]
170 x [email protected]
175 x [email protected]
180 x [email protected]

BB Row
115 x 10
125 x [email protected]
135 [email protected], [email protected]

BB Curls
65 x 12, 14, 11, 10

Tricep Pushdown
3 sets

Calf Raises
3 sets

V Sit UPS
BW x 9, 8, 5, 3

[AnonND]

W4D3 - Monday

BW: 177.5
Waist: 32.6 inches

AM Workout

Easy Run
4 Miles @5

PM Workout

Chins w/ Push Ups
BW x 8 + 20; 8 + 20; 8 + 15
BW x 6, 6, 6

Total Chins: 42 reps
Total Push Ups: 45

[AnonND]

W4D4 - Tuesday

BW: 177.5

AM Workout

Sprints WO
0.5 Mile Warm Up
800m x 4 with 1:30 rest / 3:11; 3:17; 3:15; 3:09
1 Mile Cool Down

800m felt slow. Had a hard time pushing myself. Pretty cold out today 36F.

[AnonND]

W4D5 - Wednesday

BW: 177.5

Threshold Run
1 Mile Moderate Pace / 8:03
1 Mile Threshold Pace / 7:01
1 Mile East Pace / 8:15

W4D6 - Thursday

AM Workout

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

Leg Press
385 x [email protected]
425 x [email protected], @8

DB IBP
65s x 8, 8, 9

NHC
BW x 7 x 4

Straight Bar Curls
65lbs x 13, 13, 11, 12

[AnonND]

W1D1 - Saturday

BW: 175.8

AM Workout

HBS
135 x 10
175 x [email protected]
185 x [email protected]
195 x [email protected]

Press
85 x 10
95 x 10
100 x 10

DB IBP
65s x 8
55s x 11
45s x 12

DB Lat Raises
15s x 15, 15

Ez Bar Curls
55lbs x 15 x 3

Spider DB Curls
15s x 18
12s x 17, 20

French press
35 x 12, 12, 10

- Leg Raises in between sets

Tricep Pushdown
50 x 11
30 x 16, 16

- Deficit Sit Ups in between sets

Took 1:10:00 to do this whole workout. Probably 1.5 hours once the volume starts going up on main lifts. On certain days I will have to superset the arms focused stuff.

---

Start of new hypertrophy focused phase.

- Four days lifting based on Hypertrophy II template
- Three days of running, keeping it between 10-12 miles per week
- This week I am going to maintain deficit, but over the course of 10 weeks I'll go into maintenance and then slowly build from there

[AnonND]

W1D2 - Sunday

BW: 178

AM Workout

Dead
225 x 10
265 x [email protected]
285 x [email protected]
295 x [email protected]

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

Lunges
BW x 12
50 x 12
60 x 12
70 x 14

Leg Exten.
70 x 14
50 x 18

Calf Raises
75lbs x 3 sets

Chins
BW x 5, 10, 10, 10

Lat Pull Down
70lbs x 17
85lbs x 17

[AnonND]

W1D3 - Monday

BW: 177.5

AM Workout

Easy Run
4 Miles / 33:35 (8:31 avg) @5

Slower than usual but felt very easy

[AnonND]

W1D4

BW: 177.5

AM Workout

Leg Press
315 x 10
365 x [email protected]
405 x [email protected]

IBP
115 x 10
125 x [email protected]
135 x [email protected]

Strength Hammer
110lbs x 12
70lbs x 12 x 2

Cable Chest Flys
50lbs x 13
40lbs x 13

Ez Bar Curl
55lbs x 17, 16

Spider DB Curls
15s x 15, 17

French Press
30 x 20
40 x 17
50 x 15

[AnonND]

W1D5 - Wednesday

BW: 176.7

AM Workout

CGBP
135 x 12
145 x [email protected]
150 x [email protected]

RDL
95 x 10
115 x 10
135 x [email protected]
155 x [email protected]
170 x [email protected]

Shrugs
115 x 15
135 x [email protected]
145 x [email protected]

Pull Ups - 7 minute AMRAP
BW x 7, 7, 6, 5, 5, 4, 3, 4 (41 reps)

Cable Row
50x 16, 16

Ab Wheel
15, 15, 12

Planks
1:00 x 2