HLM Modified

[AnonND]

W2D1 - Saturday

AM Workout

HBS
210 x [email protected]
225 x [email protected]
235 x [email protected] x 2

DB IBP
50s x 8
60s x [email protected] x 2
65s x [email protected]; 9
60s x [email protected]

Bulgarian SS
BW x 12
20lbs x 12
35lbs x 12
45lbs x 12 x 2

Preacher Curls
65lbs x 13; 8 + 5

French Press
38lbs x 14; 11

Planks
1:40 x 3

[AnonND]

W2D1 - Sunday

AM Workout

Safety Squat
145 x 10
175 x [email protected] x 2
185 x [email protected] x 2

BP
145 x 6
170 x [email protected]
185 x [email protected]
195 x [email protected]; 8; 8.5

Press
95lbs x 12
85lbs x 10; 11

Lat Db raises
20s x 15
15s x 17

Db Curls
30s x 14; 9

Tricep Push Down
38lbs x 20; 15

[AnonND]

W2D3 - Monday

AM Workout

Easy Run
4.1 Miles / 34:29 (8:24 avg) @5

[AnonND]

W2D3 - Tuesday

BW: 179.4

AM Workout

Dead
275 x 6
305 x [email protected]
315 x [email protected]
325 x [email protected] x 2

BP
155 x [email protected]
170 x [email protected]
180 x [email protected]; 8.5; 9

Chest Support Row
95lbs x 15
80lbs x 12 x 2

Lat Pull Downs
110lbs x 12; 11

Calves
3 sets

[AnonND]

W2D5 - Wednesday

BW: 179.4

AM Workout

Press
105 x [email protected]
115 x [email protected]
125 x [email protected] x 3

RDL
185 x [email protected]
205 x [email protected]
215 x [email protected] x 2

Hip Thrust
90lbs x 12
140lbs x 12 x 2

Leg Up BP
165lbs x 11
145lbs x 10
135lbs x 11

Chest Fly
110 x 10
95 x 15

Preacher Curls
65lbs x 16; 12; 10

French Press
38lbs x 15; 12; 10

[AnonND]

W2D6 - Thursday

AM Workout

Track WO
1600m Warm Up
800m x 6
1600m Cool Down

Avg Split: 3:07
Fastest Split: 3:06
Slowest: 3:09
Rest: 2:00 to 2:30

[AnonND]

W2D7 - Friday

BW: 181.4

AM Workout

Long Run
8.1 / 1:06:25 (8:15 avg) @5

---

Week 2 Stats

Avg BW: 180 (+ 0.80 lbs)
Waist: ??
Cals: 2300 - Ate out 3 times this week

[AnonND]

W3D1 - Saturday

AM Workout

HBS
175 x 6
210 x [email protected]
225 x [email protected]
235 x [email protected]
240 x [email protected]
230 x [email protected]

- Woke up with some discomfort on my right hip. Did not feel it much during squats but feeling it afterwards. Probably from the increased volume in squats.

DB IBP
50s x 8
60s x [email protected] x 2
65s x [email protected]; 8.5; [email protected]

Bulgarian SS
BW x 12
25lbs x 12
35lbs x 12
45lbs x 12 x 2

Preacher Curls
65lbs x 16; 12
55lbs x 12

[AnonND]

W3D2 - Sunday

AM Workout

Safety Squat
145 x 10
185 x [email protected] x 2
195 x [email protected] x 2

- @8 called for 3 sets but my right hip was still sore today. No pain during squats though.

Bench
165 x 5
180 x [email protected]
190 x [email protected]
200 x [email protected]
195 x [email protected] x 3

Press
100lbs x 11
85lbs x 11; 10

Db Lat Raises
17.5s x 17; 16

Curls
75lbs x 10
65lbs x 12
65lbs x 10 + 55lbs x 5

French press
38lbs x 14; 9
33lbs x 10

Planks
1:30 x 3

[AnonND]

W3D3 - Monday

AM Workout

Easy Run
4.1 Miles / 35:01 (8:31 avg) @5

[AnonND]

W3D4 - Tuesday

BW: 183.3

AM Workout

Dead
275 x 5
305 x [email protected]
320 x [email protected]
330 x [email protected] x 2 - felt easy

- Program called for 3 sets @8 but I did kept it at 2 to see if maintaining the volume would help with the right hip/right hamstring soreness
- Right hip/hamstring feels better today

Chest Support Row
100lbs x 13
90lbs x 12 x 2

Bench
155 x [email protected]
170 x [email protected]
180 x [email protected]; 8; 8.5

Lat Pull Down
110lbs x 20; 12

DB curls
25s x 15; 12; 12

[AnonND]

W3D5 - Wednesday

BW: 181.3

AM Workout

Press
105 x [email protected]
115 x [email protected]
125 x [email protected]; 8; 8; 8

RDL
135 x 8
175 x 8
185 x [email protected]
195 x [email protected] x 2

- Again, lower RPE for hip/hamstring
- No pain again, getting better

Hip Thrusts
140lbs x [email protected]; @9

Bench Leg Up
165 x [email protected]
145 x [email protected]; @9

Chest Machine Fly
100lbs x 18; 15

Curls
65lbs x 12; 12; 15

[AnonND]

W3D6 - Thursday

BW: 180.1

PM Workout

Easy Run
4.1 Miles / ~33:00 (8:05 avg) @6

[AnonND]

W4D1 - Friday

BW: 180.1

PM Workout

HBS
205 x [email protected]
220 x [email protected]
230 x [email protected] x 3

DBP
65s x [email protected] x 2
70s x [email protected]; [email protected]; [email protected]

Bulgarian SS
BW x 12
25lbs x 12
40lbs x 12
5lbs x 12 x 2

Curls
65lbs x 12
75lbs x 11; 10 + 55lbs x 10

[AnonND]

W4D2 - Sunday

Easy Run
4 Miles

W4D3 - Monday

AM Workout

Bench
165 x [email protected]
180 x [email protected]
190 x [email protected]
200 x [email protected]; 8.5; 8; 8.5

Safety Squat
145 x 10
185 x [email protected] x 2
195 x [email protected] x 2
175 x [email protected]

Press
105 x [email protected]
85 x [email protected]; [email protected]

Db Lat Raises
20s x 15; 14
15s x 15

Preacher curl
85lbs x 10; 9; 7 + 4

French Press
38lbs x 13
33lbs x 15

Plank
2:00; 1:30; 1:30

Calf Raises
BW x 3 sets