HLM Modified

[AnonND]

W4D5 - Tuesday

BW: 181.2

AM Workout

Paused HBS
175 x 6@6
205 x 6@7
215 x 6@8 x 2

BP
175 x 4
195 x 4@7
205 x 4@8
215 x [email protected]
200 x 5 x 2

DB Row
80s x 14; 13; 12

Db Curs
25s x 13; 12; 11

[AnonND]

W4D6 - Wednesday

BW: 181.9

AM Workout

Track WO
1200m Warm Up
200m + 200m jog x 2
800m (2:55 split)
400m (1:25 split)
800m (2:51 split)
1600m Cool Down

Total Miles: 3.5

[AnonND]

W4D7 - Thursday

BW: 177.3
Waist: 32.75

AM Workout

Long Run
6.48 Miles / 52:37 (8:07 avg)@6

- Ran faster than I intended to

---

End of Week 4 Stats

Avg BW: 180.5 (No change)
Waist: 32.75
Cals: 1825 (0 Going out to eat and hit my targets each day)
Total Miles: 18

- BW is starting to trend downwards
- This weekend I will need to make good decision when eating out to keep this going
- Need to bump miles up over 20 total per week

[AnonND]

W5D1 - Friday

AM Workout

HBS
215 x 4
235 x 4@6
250 x 4@7
260 x 4@8 x 3

Press
105 x 5
115 x 5
120 x 5@6
130 x 4@7 x 4

Good morning
Bar x 8
75 x 8
85 x 8
95 x 8 x 2

Pull Ups
BW x 8 x 5

Curls
70lbs x 15; 11; 10; 7 + 50lbs x 7

[AnonND]

W5D2 - Saturday

AM Workout

Dead
315 x 4@6
330 x 4@7
345 x 4@8 x 3

DB BP
70s x 8@6
75s x 8@7
80s x [email protected]; @9; 7@9

Reverse Lunges
BW x 12
65 x 12
85 x 12 x 2

Ab Wheel + Ammo can press
3 sets

DB Curls
25s x 15; 12; 10; 8

W5D3 - Sunday

AM Workout

Track WO
1.75 Miles Warm Up
1000m x 4 w/ 2:30 rest
1.75 Miles Cool Down

Total Miles: 5.5

[AnonND]

W5D4 - Monday

PM Workout

Tempo Run
2 Miles - 8:30 pace
1 Mile - 6:40 pace
1 Mile - 8:30 pace
.5 Miles - 6:20 pace
.5 Miles - 8:30 pace

[AnonND]

W5D5 - Tuesday

PM Workout

Paused HBS
185 x 6@6
195 x 6@7
205 x 6@8 x 2

Bench
175 x 4
195 x 4@7
205 x 4@8
220 x 4@9 - Recent PR
205 x 4@8; 8

Rows
85s x 12; 11; 10

Pull Ups
BW x 8, 7, 6

Dips
14 x 2

Dbs Curls
25s x 13; 11
20s x 10; 10

Calf Raises
3 sets

[AnonND]

W5D6 - Wedneday

PM Workout

Easy Run
5.5 Miles

W6D1- Friday

PM Workout

HBS
185 x 8
205 x 8@6
215 x [email protected]
225 x [email protected] x 2

IBP
135 x 8@6
145 x 8@7
150 x [email protected]
155 x 8@8

RDL
135 x 12
175 x 12
195 x 12@7 x 2

Curls
75lbs x 14; 13

Triceps
2 sets

Leg Extension
2 sets

[AnonND]

W6D2 - Saturday

AM Workout

BP
155 x 8
175 x 8@7
185 x 8@8 x 2

Leg Press
315 x 10@
405 x 10@7
455 x [email protected]
425 x 20

DBP
65s x 16@9 - PR
55s x 12 x 2

Cable Chest Fly
12; 18

Calf Raises
2 sets

Db Curls
30s x 13; 8

Ammo Can Press
35lbs x 3 sets

[AnonND]

W6D3 - Sunday

AM Workout

Conditioning Run
1.5 Miles Warm Up / 8:30 pace
1.0 Mile Tempo / 7:00 pace
0.5 Miles / 8:30 pace

Planks
3 sets

Pull Ups
BW x 8, 7, 7

[AnonND]

W6D3 - Monday

PM Workout

Track WO
1 Mile Warm Up
800m w/ 4:00 rest x 4
1 Mile Cool Down

W6D4 - Tuesday

PM Workout

Dead - Paused
185 x 8
225 x 8@6
245 x 8@7 x 2

CGBP
135 x 10
155 x 10@7
165 x 10@8
170 x 10@9
160 x 9

Sitting DB Press
55s x 10
45s x 11; 9

DB Lat Raises
20s x 15 x 2

Shrugs
135lbs x 10; 12

Curls
75lbs x 14; 11

[AnonND]

W6D5 - Wednesday

PM Workout

Burpees
BW x 5 x 5

W6D6 - Thursday

PM Workout

Easy Run
4 Miles



W7D1 - Friday

AM Workout

HBS
175 x 8
205 x 8@6
215 x 8@7
225 x 8@8 x 2

- slight pain in left hip - started a couple of weeks ago

IBP
125 x 8
140 x 8@6
150 x 8@7
155 x 8@8 x 2

RDL
175 x 12
195 x 12 x 2

Leg Exten
2 sets

W7D2 - Saturday

AM Workout

Leg Press
315 x 10
365 x 10
405 x 10@7
455 x [email protected]
405 x 10

- Slight pain in left hip again

BP
160 x 8@6
180 x 8@7
190 x 8@8 x 2

DBP
70s x [email protected]
55s x 13; 12

Calf Raises
2 sets

Cable Flys
27lbs x 14; 12


W7D3 - Sunday

AM Workout

Track WO
1.75 Miles Warm U
1000m x 5 w/ 2:30 rest
1.75 Mile Cool Down

Splits
3:25; 3:21; 3:17; 3:13; 3:22

[AnonND]

W7D4 - Monday

BW: 182.9

AM Workout

CGBP
135 x 10
155 x 10@7
165 x 10@8
170 x [email protected]
160 x 10

Dead
275 x 8@6
295 x [email protected]
315 x [email protected]; 8@8

Press Machine
110lbs x 13
90lbs x 11; 12

Lat Raises
20s x 15; 15

Db Shrugs
65s x 12; 12; 10

Preacher Curls
75lbs x 14; 11

[AnonND]

W7D5 - Tuesday

BW: 182.9

AM Workout

Track WO
800m Warm Up
400m w/ 2:00 rest x 9
1200m Cool Down

Total Miles: 4.0

[AnonND]

W8D1 - Wednesday

BW: 181.2
Waist: 32.85

AM Workout

IBP
140 x [email protected]
150 x [email protected]
155 x 8@8 x 3

HBS
175 x 8
210 x 8@6
220 x 8@7
230 x 8@8 x 3

RDL
185 x 12
195 x 12 x 2