HLM Modified

[AnonND]

W4D4 - Tuesday

BW: 183.5

AM Workout

Paused Bench
135 x 8
155 x [email protected]
165 x [email protected] x 3

Dead
275 x 5
305 x [email protected]
315 x [email protected]
325 x [email protected] x 3

Chest Support Row
110 x 12
90 x 12; 11

Calf Raises
135 x 15; 13

Lat Pull Downs
110 x 12
100 x 12

Tricep Pull Down
38lbs x 15 x 2

DB Curls
25s x 14; 12; 12

Abs
4 sets

[AnonND]

W4D5 - Wednesday

BW: 183.3

AM Workout

Press
95 x 5
115 x [email protected]
125 x [email protected]; 7.5; 8; 8.5

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

Hip Thrust
140lbs x 15 x 2

Leg Up Bench
165 x [email protected]
150 x [email protected]; [email protected]

Chest Fly Machine
110lbs x 13
100lbs x 14

DB Curls
30s x 12; 10
20s x 12

Planks
2:05; 1:00

[AnonND]

W4D6 - Thursday

BW: 181.3

AM Workout

Easy Run
4 Miles / 34:14 (8:31 avg) @4
10 second sprints x 5

PM Workout

Pull Ups
BW x 7; 7; 6; 6; 6

Ammo Press
30lbs x 30 x 4

[AnonND]

W4D7 - Friday

BW: 180.3

AM Workout

Long Run
7.4 Miles / 1:01:30 (8:16 avg) @5

---

End of Week 4 Stats

Avg BW: 182 (+0.8lbs)
Avg Waist: ??
Avg Cals: 2100 - 3 nights of eating out / not tracking
Total Miles: 15

[AnonND]

W5D1 - Saturday

AM Workout

HBS
205 x [email protected]
225 x [email protected]
235 x [email protected]
240 x [email protected]; 8 - Ties recent PR

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

Bulgarian SS
BW x 12
30lbs x 12
40lbs x 12
50lbs x 13 x 2

W5D2 - Sunday

AM Workout

Leg Press
385 x [email protected]
425 x [email protected]; 7; 7

BP
175 x [email protected]
185 x [email protected]
195 x [email protected]
205 x [email protected] - Ties recent PR
195 x [email protected]; 8.5

Press
110 x 8
95 x [email protected]; [email protected]

DB Lat Raises
20s x 14; 13; 13

Preacher Curls
75lbs x 11; 10
55lbs x 10; 10

[AnonND]

W5D3 - Monday

BW: 184.2

AM Workout

Easy Run
4.1 Miles 34:45 (8:32 avg) @4

[AnonND]

W5D4 - Tuesday

BW: 183.3

AM Workout

Dead
275 x 6
305 x [email protected]
320 x [email protected]
330 x [email protected] x 3

Paused BP
135 x 8
155 x [email protected]
170 x [email protected]; 8; 8

Row Machine
120 x 12 x 3

[AnonND]

W5D5 - Wednesday

AM Workout

Easy Run
4 Miles / 32:00 (8:00 avg) @5

W5D6 - Thursday

BW: 185.2

AM Workout

W5D6 - Thursday

BW: 185.2

AM Workout

Press
115 x [email protected]
125 x [email protected]
135 x [email protected]
125 x [email protected] x 2

RDL
135 x 10
175 x [email protected]
195 x [email protected] x 3

Leg Up BP
165 x [email protected]
155 x 12; [email protected]

Chest Machine Fly
110lbs x 12
100lbs x 14

Curls
4 sets

Hamstring Curls
3 sets

[AnonND]

W5D7 - Friday

BW: 183.3

AM Workout

Long Run
7.3 Miles / 1:01:00 (8:15 avg) @6

---

End of Week 5 Stats

Avg BW: 184 (+2.0lbs)
Waist: ??
Total Cals: ~2100 (1 Day of no tracking/Eating Out)
Total Miles Ran: 15

---

W6D1 - Saturday

BW: 182.9

AM Workout

HBS
210 x [email protected]
225 x [email protected]
235 x [email protected]
245 x [email protected] x 2 - Recent PR

DB IBP
55s x [email protected]
60s x [email protected] x 2
65s x [email protected]; 8.5; [email protected]

Bulgarian SS
BW x 12
30lbs x 12
40lbs x 12
50lbs x 12 x 2

Preacher Curls
75lbs x 10; 10
65lbs x 8
55lbs x 10 + 10 + 8

Calf Raises
125 x 12; 11; 11

Ammo Can Press
30lbs x 40; 30; 30

- 1st week out of 10 of reducing calories to drop BW/BF - Goal is to get to 175lbs and under 32.0 waist
- This is the last week of Powerbuilding Template
- Switching to Endurance Template next week for 8 weeks w/ goal of improving 1 Mile and 800m PR time

[AnonND]

W6D2 - Sunday

BW: 182.4

AM Workout

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

BP
175 x [email protected]
190 x [email protected]
200 x [email protected]
210 x [email protected] - Recent PR
195 x [email protected] x 2

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

DB Lat Raises
20s x 15; 13; 13

Planks
1 min x 4

Pull Ups
BW x 10; 7; 6; 6

DB Curls
25s x 12; 7+3
20s x 2 sets

[AnonND]

W6D3 - Monday

BW: 184.4

AM Workout

Easy Run
4.1 Miles / 34:19 (8:25 avg)@5

[AnonND]

W6D4 - Tuesday

BW: 181.8
Waist: 33.0

AM Workout

Paused BP
135 x 8
155 x [email protected]
175 x [email protected]; 8; 8

Dead
275 x 6
315 x [email protected]
335 x [email protected] x 4

Cable Row
70lbs x 15; 12; 10

PM Workout

Pull Ups
5 sets x 5-8 reps

Ab Wheel
3 sets x 15

[AnonND]

W6D5 - Wednesday

BW: 181.8

AM Workout

RDL
135 x 10
175 x [email protected]
195 x [email protected] x 3

Hip Thrust
180 x 15 x 2

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

Leg Up BP
170 x 11
155 x 12; 10

Chest Fly
115 x 16
100 x 14; 11

Calf Raises
125 x 13; 12; 10

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

[AnonND]

W6D6 - Thursday

BW: 182.8

PM Workout

Sprint WO
200m + 200m jog x 2
400m x 2
800m x 2

---

End of Week 6 Stats

BW Avg: 182.2 (-1.5lbs)
Waist: 33.0
Cals: 2000
Total Miles: 13
Sprint WOs: 1

---

W1D1 - Friday

BW: 180.3

AM Workout

HBS
185 x 4
215 x 4
225 x [email protected]
235 x [email protected]
245 x [email protected]

Press
115 x [email protected]
125 x [email protected]
135 x [email protected]

Good morning
Bar x 8
65 x 8
85 x [email protected]
95 x [email protected]

Pull Ups
BW x 7, 7, 8, 8

Push Ups
BW x 15 x 4

Preacher Curls
3 sets

[AnonND]

W1D2 - Saturday

AM Workout

Long Run
7.59 Miles / 59:07 (7:48 avg) @7 - 10k PR

W1D3 - Sunday

PM Workout

Dead
275 x 4
315 x [email protected]
330 x [email protected]
345 x [email protected]

DB BP
65s x [email protected]
70s x [email protected]
75s x [email protected]

Lunges
45lbs x 12
65lbs x [email protected]
85lbs x [email protected]
95lbs x [email protected]

Pull Ups - AMRAP
BW x 5; [email protected]; [email protected]; [email protected]

Db Curls
25s x [email protected]; 9
20s x 10