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  • W8D2 - Wednesday

    BW: 179.7
    Waist: 32.6

    AM Workout

    Leg Press
    365 x 10@6
    405 x 10@7
    455 x 12@8
    425 x 12

    BP
    170 x 8@6
    180 x 8@7
    190 x [email protected]; 7@8
    185 x 8@8

    DB BP
    70s x 10
    55s x 13; 13

    Fly Machine
    120 x 10
    100 x 12 x 2

    Calf Raises
    125 x 14; 12; 12

    Curls
    65lbs x 15; 15; 14; 14

    Leg Exten
    15 x 3 sets

    Comment


    • W8D3 - Friday

      AM Workout

      Easy Run
      4 Miles / 32:00 @5

      Burpees
      BW x 6 x 5 w/ 1 min rest

      Planks
      1:00 x 3

      Neutral Grip Pull Ups
      BW x 10; 10; 9

      Comment


      • W8D4 - Saturday

        AM Workout

        Easy Run
        4.5 Mile Run

        Burpees
        BW x 7 x 5

        Planks
        1:00 x 3

        W8D5 - Sunday

        Rest

        W8D6 - Monday

        BW: 181.8

        AM Workout

        Dead
        275 x 8@6
        300 x 8@7
        320 x [email protected]; 8; 7@8

        CGBP
        155 x 10@6
        165 x [email protected]
        175 x 10@9
        165 x 7@8

        Sitting DB Shoulder Press
        50s x 11@9
        40s x 10; 9

        DB Lat Raises
        25s x 12; 11

        Db Sitting Curls
        30s x 12; 10
        20s x 10

        Comment


        • W8D7 - Tuesday

          BW: 179.7

          PM Workout

          Track WO
          800m warm Up
          400m w/ 2 min rest x 6
          800m cool down

          Splits
          1:20-1:18

          W9D1 - Wednesday

          BW: 179.7

          AM Workout

          HBS
          175 x 8
          205 x 8@6 x 3

          - Low stress week for lower body
          - Hip pain is still there when squatting but less in every day life

          IBP
          145 x 8@7
          155 x 7@8; [email protected]; 7@8; 7@8

          RDL
          185 x 12
          195 x 12

          Leg Exten.
          Weight x 15 x 3

          Preacher Curls
          85lbs x 10; 9

          Ez Bar curls
          85lbs x 10; 11

          Comment


          • W9D2 - Thursday

            PM Workout

            Easy Run
            4 Miles

            Burpees
            BW x 8 x 5

            Chins
            BW x 10; 9; 8; 7

            Dumbell Press
            3 sets

            W9D3 - Friday

            PM Workout


            Hack Squat
            2 sets

            BP
            170 x 8@6
            180 x 8@7
            190 x 8@8 x 3

            IBDP
            70s x 6 - very high incline
            65s x 8
            55s x 10 x 2

            Chest Fly Machine
            3 sets

            Curls
            65lbs x 12
            75lbs x 12 x 3

            Comment


            • W9D4 - Saturday

              PM Workout

              Easy Run
              4 Miles

              W9D5 - Sunday

              AM Workout


              Dead
              275 x 8@6
              305 x 8@7 x 2

              CGBP
              155 x 10@7
              165 x 10@8
              175 x 10@9
              165 x 10

              DB Sitting Press
              55s x 10
              40s x 16; 11

              Db Lat Raises
              25s x 11; 12
              20s x 14

              Leg Raises
              BW x 12 x 3

              Shrugs
              70s x 12; 10; 9

              DB Spider Curls
              30s x 10; 11

              Straight Bar Curls
              70lbs x 10
              60lbs x 12

              Comment


              • W9D6 - Monday

                AM Workout

                Easy Run
                4 Miles / 33:00 (8:15 avg)@5
                5 Sprints

                Comment


                • W9D7 - Tuesday

                  BW: 181.1

                  AM Workout

                  Easy Run
                  2.25 Miles / ~17:00 (7:59 avg) @4

                  Burpees
                  BW x 8 x 3

                  Comment


                  • W9D7 - Wednesday

                    BW: 181.1

                    PM Workout

                    CFT

                    W1D1 - Thursday

                    BW: 180.2

                    AM Workout

                    HBS
                    175 x 10@6
                    195 x 10@6 - Belt
                    205 x 10@7 x 2

                    Press
                    85 x 10
                    95 x [email protected]
                    105 x 8@8 - belt
                    105 x [email protected]

                    IDBP
                    65s x 10@9
                    50s x 12 x 2

                    Db Lat Raises
                    25s x 12 x 2

                    Curls
                    75lbs x 12 x 2

                    Triceps
                    38lbs x 15; 11

                    Spider DB Curls
                    20s x 15; 16

                    Comment


                    • Paused Squat
                      195x4@7
                      210x4@8x3

                      Press
                      [email protected]
                      [email protected]
                      [email protected]
                      135x5@8, 8

                      Chins
                      40lbs x 6 x 4 - Easy

                      Abs
                      35, 20, 20, 20

                      Rows AMRAP in 7min
                      135x58
                      Will this also help?...https://shrinke.me/6ognkp9

                      Comment


                      • ^^^ Wrong Post???^^^

                        Comment


                        • W1D2

                          AM Workout

                          Dead
                          275 x 10@6
                          295 x 10@7 - Belt
                          305 x 10@8 x 2

                          BP
                          155 x 10@6
                          165 x 10@7
                          175 x [email protected]; 9@9

                          BSS
                          BW x 15
                          25lbs x 15
                          35lbs x 15@7 x 2

                          Leg Exten
                          85lbs x 14
                          70lbs x 16

                          Chins
                          BW x 10; 10; 10

                          Ab Wheel
                          BW x 10; 10; 10

                          Leg Raises
                          BW x 11; 10

                          Planks
                          1:00 x 2

                          Comment


                          • W1D3 - Saturday

                            BW: 182.0

                            AM Workout

                            Easy Run
                            4.15 Miles / ~34:00 (8:17 avg) @4

                            - Pain/Discomfort running up left hamstring up to the butt

                            Comment


                            • W1D4 - Sunday

                              BW: 183.1

                              AM Workout

                              Leg Press
                              315 x 15@6
                              365 x [email protected]
                              405 x 15@7

                              DBP
                              60s x 10
                              65s x 10@6
                              70s x 10@7
                              75s x [email protected]

                              IBP
                              125 x 13
                              110 x 12 x 2 (easy)

                              Cable Chest Fly
                              27lbs x 16; 11

                              Calf Raises
                              105 x 15; 12; 10

                              Straight Bar Curls
                              75lbs x 13; 12

                              DB Spider Curls
                              20s x 13; 10

                              Triceps
                              20; 15

                              Comment


                              • W1D6 - Tuesday

                                BW: 182

                                AM Workout

                                CGB
                                145 x 10@6
                                155 x 12@7
                                165 x 10@8
                                175 x [email protected]

                                Good morning
                                Bar x 12
                                65lbs x 12@6
                                75lbs x 12@7
                                85lbs x 12@8

                                Hip Thrust
                                90lbs x 15@6 x 2

                                Supported Row
                                45lbs x 10
                                70lbs x 12@6
                                85lbs x 12@7
                                95lbs x [email protected]; 10@8

                                Lat Pull Down
                                110lbs x 11@9
                                100lbs x 15

                                Planks
                                1:45; 1:00; 1:00; 1:00

                                Comment

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