HLM Modified

[AnonND]

W1D6 - Thursday

BW: 176
Waist: 32.3

AM Workout

Easy Run
4 Miles / 33/37 (8:22 avg) @5
10 sec's Strides x 5

[AnonND]

W1D7 - Friday

BW: 175.8

AM Workout

Long Run
7.2 Miles / 1:00:30 (8:26 avg) @5

---

End of Week 1 Stats

Total Miles Ran: 15 Miles
Avg BW: 177 (-1.0lbs)
Waist: 32.3 inches (-0.1)
Cals: ~1900

Notes
- Avg pace for running was definitely slower this week
- I did not do any speed or track workouts for running
- Calories are going up starting next week. I'll start at 2200 and add 100 per week until I get to 2500.

[AnonND]

W2D1 - Saturday

HBS
175 x [email protected]
185 x [email protected], 7.5, 8

Press
85 x [email protected]
90 x [email protected], [email protected], [email protected]

DB IBP
60s x 8
45s x 12 x 2

DB Lat Raises
15s x 18, 18

Ez Curls - Weird Bar
75lbs x 15, 15

DB Spider Curls
15s x 17, 17

Skull Crushers + Band Push downs
75lbs x 12 + 10; 10 + 12

---

Notes
- Away from home for a week, training at a different gym
- Really enjoying Hypertrophy training right now, good change of pace
- Listened to RPS's Podcast on Weight Loss phases, good listen. Inspired me to get even leaner
- Need to be careful this week eating out

[AnonND]

W2D2 - Sunday

AM Workout

Deadlifts
225 x 10
265 x [email protected]
275 x [email protected], 7, 7.5

Bench
135 x 10
155 x [email protected], 8, 8.5

Lunges
25lbs x 12
45lbs x 12
65lbs x [email protected]
75lbs x [email protected]

BSS
26lbs x 15, 17

Chins
BW x 5, 10, 10, 9, 4

DB Rows
60s x 8, 9

V Sit Ups
3 sets

[AnonND]

W2D4 - Tuesday

Leg Press
385 x [email protected]
435 x [email protected], 8

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

Machine BP
115 x 15
100 x 12 x 2

Chest Fly
40lbs x 12
30lbs x 15

Curls
55 x 17
65 x 15

DB Spider Curl
15s x 18 x 2

French press
2 sets

Tricep Pushdown
2 sets

W2D5 - Wednesday

RDL
135 x [email protected]
155 x [email protected]
175 x [email protected]
185 x [email protected] x 2

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

Shrugs
135 x 15 x 3

PullUps - AMRAP 7 mins
BW x 8, 6, 6, 5, 4, 4, 4 (37)

Cable Row
85lbs x 15, 20

Abs
4 sets

W2D6 - Thursday

Conditioning WO
1 Mile Warm Up / 8:06
1 Mile / 6:48
1 Mile / 6:42
1 Mile Cool Down

4 Minute rest in between sets

[AnonND]

W2D7 - Friday

Long Run
8 Miles / 1:05:00 (8:11 avg) @5

W3D1 - Saturday

Easy Run
3 Miles

W3D2 - Sunday

HBS
180 x [email protected]
190 x [email protected], 7, 7

Press
85 x [email protected]
100 x [email protected]
105 x [email protected]
95 x [email protected]

DB IBP
55s x 11
45s x 12, 13

DB Lat Raises
20s x 14, 12

Curls
60lbs x 15 x 2

Spider Curls
20s x 12, 10

French Press
2 sets

Tricep Pushdowns
2 sets

Calf Raises
3 sets

[AnonND]

W3D2 - Monday

BW: 179.9

AM Workout

Deadlift
265 x [email protected]
275 x [email protected]
285 x [email protected] x 2

Bench Press
135 x 10
150 x [email protected]
160 x [email protected], [email protected], [email protected]

Lunges
BW x 12
40lbs x 12
70lbs x [email protected]; [email protected]; [email protected]

Leg Exten
70lbs x 14
60lbs x 17

Chins
BW x 5, 10, 10, 10

Lat Pull Downs
120 x 10
100 x 14

[AnonND]

W3D4 - Tuesday

BW: 178.5
Waist: 32.65

AM Workout

Leg press
385 x [email protected]
425 x [email protected], 8.5
385 x [email protected]

IBP
120 x [email protected]
130 x [email protected]
140 x [email protected]
130 x 10

Machine Chest
120 x 10
100 x 10
80 x 12

Chest Fly
40 x 15, 15

Curls
60lbs x 15 x 2

Spider Curls
20s x 9, 10

French Press
50lbs x 15 x 3

PM Workout

Easy Run
3 Miles / 24:10 (8:03 avg) @5

[AnonND]

W3D5 - Wednesday

BW: 178.2

AM Workout

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

RDL
135 x 10
155 x [email protected]
175 x [email protected]
185 x [email protected] x 3

Shrugs
145 x 15 x 3

Pull Ups - AMRAP 8 Mins
BW x 7, 7, 5, 5, 4, 4, 4, 3, 5 (44 reps)

Cable Row
50 x 18
60 x 13

Calf Raises
95 x 15, 14

[AnonND]

W3D6 - Thursday

BW: 178.2

AM Workout

Track Workout
1 Mile Warm Up
400m x 6 / 1:29; 1:27; 1:21; 1:24; 1:27; 1:24
1 Mile Cool Down

[AnonND]

W3D7 - Friday

AM Workout

Long Run
8 Miles / 1:07:00 (8:22 avg) @5

---

End of Week 3 Stats

Total Miles Ran: 18 Miles
Avg BW: 178.2 (+1.0lbs)
Waist: 32.6 inches (+0.4)
Cals: ~2300

Notes
- Going into high volume phase for lifting portion of programming

[AnonND]

W4D1 - Saturday

AM Workout

HBS
175 x [email protected]
185 x [email protected]
195 x [email protected], 8, 8

Press
75 x [email protected]
90 x [email protected]
95 x [email protected]
105 x [email protected]
90 x [email protected]

DB IBP
60s x 10
45s x 12, 12, 13 - Easy need to bump this up

Lat Raises
20s x 12, 14, 12

Curls
65lbs x 12, 12, 12

Spider Curls
15s x 15, 14, 14

French press
42 x 12
35 x 12
30 x 12

Tricep Pushdowns
42 x 15 x 2

---

These next two weeks the volume is very high. Looking forward to it.

[AnonND]

W4D2 - Saturday

BW: 178.2

AM Workout

Dead
265 x [email protected]
280 x [email protected], 8; [email protected]

- Deads felt heavy today, was planning on getting to 295lbs for @8 sets but settled at 280lbs

Bench
135 x 10
155 x [email protected]
165 x [email protected]
170 x [email protected]
160 x [email protected], 9

Lunges
BW x 12
40lbs x 12
60lbs x [email protected]
70lbs x [email protected], 8, 8

Leg Exten
70lbs x 15, 14, 14

Chins
BW x 5, 10, 10, 8, 6

Lat Pull Down
80lbs x 15 x 2

[AnonND]

W4D3 - Monday

BW: 179.1

AM Workout

Leg Push
180 x [email protected]
200 x [email protected]
230 x [email protected], 8
200 x [email protected]

IBP
120 x [email protected]
130 x [email protected]
140 x [email protected]
130 x 10, 9

Machine Smith Bench
120 x 9
90x 11, 10, 9

Cable Cheat Fly
40lbs x 15, 14, 14

Ez Bar Curl
85lbs x 10, 9, 8

Spider Curls
20s x 10, 10, 13

---

Notes
- Work outs are starting to take longer with the additional sets. Might require me to break them up. However, coming up on a very busy time of year with work, so it will be hard to get it in no matter what.

[AnonND]

W4D4 - Tuesday

BW: 179.2

AM Workout

Easy Run
4.25 Miles / 35:43 (820 avg) @5

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Notes
- Thinking about running a marathon on October 2021