HLM Modified

[AnonND]

W1D7 - Wednesday

BW: 182.0
Waist: 32.6

AM Workout

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

- Less pain in left hip / hamstring area

---

Week 1 Stats

Avg BW: 182
Waist: 32.6
Cals: 2100 (two nights of eating out / going over cals)
Total Miles: 12

- Doing Hyper II as I try to maintain BW / very slowly bulk for 8-10 weeks
- Right now I am reverse dieting to manage BW. Keeping cals at 2100 for one more week to see what BW does.
- Going to slowly add miles to one of the running days to avg 15 miles per week but overall keeping mileage low during this phase
- Goal is to end up around 185lbs under a 33.0 inch waist and stronger/bigger
- Next phase is going to be 3-4 months long focused on improving my running with the goal of beating previous 5k PR

[AnonND]

W2D1 - Thursday

BW: 182

AM Workout

HBS
175 x 10
200 x 10@6 - Belt
210 x 10@7 x 3

Press
85lbs x 10@6
95lbs x [email protected]; 7.5; 8 - Belt for all 3 sets

IDBP
65s x 11@9
55s x 12
50s x 12

Lat Db Raises
25s x 12; 13

Curls
75lbs x 12 x 2

French Press
15; 12

Spider Db Curls
14; 11

[AnonND]

W2D2 - Friday

BW: 181

AM Workout

Dead
235 x 10
275 x 10@6
285 x 10@6 - Belt
295 x 10@7 x 2

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

BSS
BW x 15
20lbs x 15
30lbs x 15@6
45lbs x 15@7 x 2

Leg Exten.
80lbs x 17
70lbs x 15

Chins
BW x 10; 10; 9; 8

Ab Wheel
11 x 3

Leg Raises
12 x 2

[AnonND]

W2D3 - Saturday

AM Workout

4.1 Miles / 37:36 (9:08 avg) @4

W2D4 - Sunday

Pm Workout

Leg Press
315 x 15
365 x 15@6
415 x 15@7 x 2

DBP
65s x 10@6
70s x 10@7
75s x 9@8; [email protected]

Dips
BW x 15; 12; 11

Machine Fly
115 x 20; 14

Curls
80lbs x 11; 10

French Press
2 sets

Spider Db Curls
20s x 19; 12

[AnonND]

W2D3 - Monday

AM Workout

Easy Run
3.79 Miles / 32:06 (8:28 avg) @4

[AnonND]

W2D6 - Tuesday

BW: 182.3

Am Workout

CGBP
135 x 12@6
145 x [email protected]
155 x [email protected]
165 x [email protected]
155 x 12@8

GM
Bar x 12
70lbs x 12
80lbs x 12@6
90lbs x 12@7 x 2

Hip Thrust
110lbs x 15@6 x 2

Single arm Supported Row
65lbs x 12@5
80lbs x [email protected]
90lbs x [email protected] x 2

Lat Pull Down
110lbs x 15@9
100lbs x 15@8

[AnonND]

W2D7 - Wednesday

BW: 182.3

AM Workout

Easy/Long Run
5 Miles / 43:00 (8:31 avg) @4

---

End of Week 2 Stats

Avg BW: 182.3 (+0.30lbs)
Waist: ??
Avg Cals: 2100 (two days of not tracking / eating out)
Total Miles Ran: 13 (+1 from last week)

[Pratibha]

https://shrinke.me/Fatonstomavh.
try this for weight loss

[AnonND]

W3D1 - Thursday

BW: 182.3

AM Workout

HBS
175 x 10
205 x 10@6 - Started using belt
215 x 10@7; @7; @7.5

Press
80lbs x 10@6
90lbs x 10@7
100lbs x 9@8; 9@8

IDBP
65s x [email protected]
55s x 12 x 2

DB Lat Raises
25s x 12; 12
20s x 15

Curls
80lbs x 10; 10; 9

French Press
17; 12

DB Curls
25s x 14; 10

[AnonND]

W3D2 - Friday

BW: 182.3

PM Workout

Dead
275 x 10@6
290 x 10@6
300 x 10@7 x 2

BP
150 x 10@6
160 x 10@7
170 x 10@8; @8; @8.5

BSS
BW x 15
30s x 15
40s x 15
50s x 15 x 2

Leg Exten
80lbs x 13; 13; 13

Chins
BW x 11; 10; 10; 6

W3D3 - Saturday

AM Workout

Easy Run
4.07 Miles / 34:08 (8:24 avg) @4

[AnonND]

W3D4 - Sunday

PM Workout

Leg Press
Weight x 15@7
Weight x 15@8
Weight x 15@7

- Traveling using a different leg press machine

DBBP
65s x 10@6
70s x 10@7
75s x 9@8; 8@8

IBP
130 x 11@9
115 x 12 x 2

Chest Fly
15; 12; 14

Curls
75lbs x 12; 12

French Press
18; 13

DB Curls
25s x 12; 11; 8

[AnonND]

W3D5 - Monday

PM Workout

Easy Run
4.04 Miles / ~33:00 (8:16avg) @5

[AnonND]

W3D6 - Tuesday

PM Workout

Easy Run
3 Miles / ~25:00@4

Planks
1:15-1:00 x 5 sets

W3D7 - Wednesday

AM Workout

Easy Run
3 Miles / ~25:00 @4

[AnonND]

W3D8 - Thursday

BW: 182.8

AM Workout

CGBP
135 x 12@6
150 x 12@7
160 x 12@8
170 x [email protected]
155 x 12 x 2

GM
Bar x 12
75lbs x 12
85lbs x 12
95lbs x 12 x 3

Hip Thrust
120 x 15 x 2

Chest Support Row
45lbs x 12
70lbs x 12@6
80lbs x 12@7
90lbs x 12@8 x 3

Calf Raises
105 x 15; 14

Lat Pull Down
110lbs x 14
100lbs x 14

[AnonND]

End of Week 3 Stats

Avg BW: 182.7lbs (0.4lbs)
Waist: ??
Cals: 2200 (2 days eating over maintenance but no going out to eat)
Total Miles: 14 Miles

- Weight is slowly creeping up but I think overall I am maintaining decently
- Plan is to end up at ~185lbs around February before beginning to cut down weight

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W4D1 - Friday

Long Run
6 Miles / 52:12 (8:38 avg) @4