HLM Modified

[AnonND]

W8D2 - Wednesday

BW: 179.7
Waist: 32.6

AM Workout

Leg Press
365 x [email protected]
405 x [email protected]
455 x [email protected]
425 x 12

BP
170 x [email protected]
180 x [email protected]
190 x [email protected]; [email protected]
185 x [email protected]

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

[AnonND]

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

[AnonND]

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 [email protected]
300 x [email protected]
320 x [email protected]; 8; [email protected]

CGBP
155 x [email protected]
165 x [email protected]
175 x [email protected]
165 x [email protected]

Sitting DB Shoulder Press
50s x [email protected]
40s x 10; 9

DB Lat Raises
25s x 12; 11

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

[AnonND]

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 [email protected] x 3

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

IBP
145 x [email protected]
155 x [email protected]; [email protected]; [email protected]; [email protected]

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

[AnonND]

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 [email protected]
180 x [email protected]
190 x [email protected] 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

[AnonND]

W9D4 - Saturday

PM Workout

Easy Run
4 Miles

W9D5 - Sunday

AM Workout

Dead
275 x [email protected]
305 x [email protected] x 2

CGBP
155 x [email protected]
165 x [email protected]
175 x [email protected]
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

[AnonND]

W9D6 - Monday

AM Workout

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

[AnonND]

W9D7 - Tuesday

BW: 181.1

AM Workout

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

Burpees
BW x 8 x 3

[AnonND]

W9D7 - Wednesday

BW: 181.1

PM Workout

CFT

W1D1 - Thursday

BW: 180.2

AM Workout

HBS
175 x [email protected]
195 x [email protected] - Belt
205 x [email protected] x 2

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

IDBP
65s x [email protected]
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

[HEALTHYMAN]

Paused Squat
[email protected]
[email protected]

Press
[email protected]
[email protected]
[email protected]
[email protected], 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

[AnonND]

^^^ Wrong Post???^^^

[AnonND]

W1D2

AM Workout

Dead
275 x [email protected]
295 x [email protected] - Belt
305 x [email protected] x 2

BP
155 x [email protected]
165 x [email protected]
175 x [email protected]; [email protected]

BSS
BW x 15
25lbs x 15
35lbs x [email protected] 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

[AnonND]

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

[AnonND]

W1D4 - Sunday

BW: 183.1

AM Workout

Leg Press
315 x [email protected]
365 x [email protected]
405 x [email protected]

DBP
60s x 10
65s x [email protected]
70s x [email protected]
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

[AnonND]

W1D6 - Tuesday

BW: 182

AM Workout

CGB
145 x [email protected]
155 x [email protected]
165 x [email protected]
175 x [email protected]

Good morning
Bar x 12
65lbs x [email protected]
75lbs x [email protected]
85lbs x [email protected]

Hip Thrust
90lbs x [email protected] x 2

Supported Row
45lbs x 10
70lbs x [email protected]
85lbs x [email protected]
95lbs x [email protected]; [email protected]

Lat Pull Down
110lbs x [email protected]
100lbs x 15

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