HLM Modified

[AnonND]

W1D2 - Sunday

BW: 175.9

AM Workout

Leg Press
290 x 10
340 x [email protected]
360 x [email protected]
340 x 10

Bench
160 x [email protected]
170 x [email protected]

- Gym was evacuated temporarily
- Finished the rest of the workout outside (small area outside of the gym with barbells and bumper plates)
- They don’t have dumbbells or benches so I had to modify the rest of the WO

Push Ups
BW x 25 x 2

Press
95lbs x 7; 8; 7

Curls
65lbs x 15 x 2

Dips
BW x 14; 15

[AnonND]

W1D3 - Monday

PM Workout

1.5 mile run

W1D4 - Tuesday

BW: 174.6

PM Workout

Push ups

W1D5 - Wednesday

BW: 174.0

AM Workout

Dead
235 x 8
255 x 8 x 2

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

IDBP
60s x [email protected]
45s x [email protected]
40s x [email protected]

Lat Raises
15s x 20;15

Curls
25s x 12 x 2

---

Very busy week.

[AnonND]

W1D6 - Thursday

AM Workout

Easy Run
3 miles / 25:05 (8:20 avg)@5

[AnonND]

W1D7 - Friday

BW: 173.5

AM Workout

Easy Run
3 Miles / ~25:[email protected]

---

End of Week 1 Stats

Avg BW: 174.8
Waist: 32.1
Cals: 1750
Miles: 9

[AnonND]

W2D1 - Saturday

AM Workout

HBS
170 x [email protected]
190 x [email protected]
200 x [email protected] x 2

IBP
125 x [email protected]
135 x [email protected]
145 x [email protected] x 2

SLDL
135 x 12
175 x [email protected]
195 x [email protected] x 2

Leg Exten
75 x 18; 17

DB Curls
30s x 12; 11

French Press
38 x 14; 9

[AnonND]

W2D2 - Sunday

AM Workout

Leg Press
315 x [email protected]
365 x [email protected]
395 x [email protected]
375 x 10

Bench
155 x [email protected]
170 x [email protected]
180 x [email protected]; [email protected]

DBP
60s x 13
50s x [email protected]; [email protected]

Cable Chest Fly
27 x 11
20 x 11

Pull Ups
BW x 9; 8; 8

Face Pull
27 x 18; 18

Calf Raises
105 x 15 x 2

Curl
75lbs x 13; 11

Tricep Push Down
38lbs x 19; 14

[AnonND]

W2D5 - Wednesday

BW: 174.6

AM Workout

Dead
235 x 8
265 x [email protected] x 2

CGBP
135 x [email protected]
150 x [email protected]
160 x [email protected]
150 x 10

IDBP
55s x [email protected]
45s x [email protected] x 2

Pull Ups
BW x 12; 9; 8

Cable Row
60lbs x 12
50lbs x 14

Lateral raises
20s x 18; 15

Shrugs
24kgs x 10 x 2

DB Curls
25s x 2 sets

[AnonND]

W2D6 - Thursday

BW: 174.6

AM Workout

Easy Run
4 Miles / 35:20 (8:40 avg) @5

[AnonND]

W2D7 - Friday

BW: 172.7
Waist: 32*

AM Workout

Easy Run
4 Miles / 34:00 (8:25 avg) @5

* = New low PR

---

End of Week 2 Stats

- Avg BW: 173.9 (-0.70lbs)
- Waist: 32.0 (-0.10)
- Cals: 1750 avg
- Total Miles Ran: 11 Miles

Notes

- End of leaning out phase.
- Transitioning back to maintenance. Going to bump cals to ~2000 and add 100 every week until I am at 2400.

[AnonND]

W3D1 - Sunday

BW: 174.3

AM Workout

HBS
175 x [email protected]
195 x [email protected]
205 x [email protected]; 8.5
195 x [email protected]

IBP
125 x [email protected]
140 x [email protected]
150 x [email protected]; 8; 9

SLDL
135 x 12
185 x [email protected] x 2

Leg Exten
85lbs x [email protected]; 12; 12

Db Curls
30s x 11; 10;

Leg Raises
10 x 4

French press
33lbs x 17; 13; 10

[AnonND]

W3D2 - Sunday

AM Workout

Leg Press
365 x [email protected]
405 x [email protected] (+10)
385 x 10 (+10)

Bench
155 x [email protected]
165 x [email protected]
175 x [email protected]; 8; 9

DBP
65s x [email protected]
50s x [email protected]; 8

Cable Chest Fly
27lbs x 12
22lbs x 15

Curls
75lbs x 10 x 3

Calf Raises
125 x 12 x 3

Tricep Pull Down
33lbs x 16; 14; 13

Abs
2 sets

[AnonND]

W3D3 - Monday

AM Workout

Easy Run
4 Miles / 34:06 (8:25 avg) @5

PM Workout

Pull Ups
BW x 10 x 3

[AnonND]

W3D4 - Tuesday

BW: 176.2

AM Workout

Dead
225 x 8
265 x [email protected] - put on a belt
295 x [email protected] x 2

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

IDBP
55s x [email protected] (+ 1 rep)
45s x 13 x 2 (+ 4 reps)

Pull Ups
BW x 10; 8; 8

Supported Rows
55lbs x 12 x 2

Lat Raises
20s x 13 x 3

Curls
65lbs x 13; 11; 9

[AnonND]

W3D5 - Wednesday

PM Workout

Easy Run
4 Miles / 33:21 (8:19 avg) @5

[AnonND]

W3D6 - Thursday

BW: 174.3

AM Workout

Track WO
1200m warm up
200m + 200m jog x 8 w/ 1 minute rest between sets
1200m Cool Down

Splits
:44; 0:39; 0:38; 0:37; 0:37; 0:38; 0:36; 0:36