HLM Modified

[AnonND]

W4D2 - Saturday

BW: 182.8
Waist: 32.8

Am Workout

HBS
175 x 10
205 x [email protected]
215 x [email protected]
225 x [email protected]
210 x [email protected]; 8

Press
80 x [email protected]
90 x [email protected]
100 x [email protected]
90 x 10 x 2

IDBP
65s x [email protected] - set the incline too high
55s x 12; 10; 10

Lat db Raises
25s x 12; 11
20s x 16

Curls
80lbs x 11; 10; 9

French Press
16; 9

Db curls
20s x 18; 15

[AnonND]

W4D3 - Sunday

AM Workout

Dead
275 x 10
295 x [email protected] - Belt
305 x [email protected]; [email protected]
285 x 9

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

BSS
BW x 15
35lbs x 15
45lbs x 15
55lbs x 15; 16

Leg Exten
90lbs x 13
80lbs x 13
70lbs x 16

Chins
BW x 12; 10; 8; 7

[AnonND]

W4D5 - Tuesday

BW: 183.3

AM Workout

Leg Press
385 x [email protected]
425 x [email protected] x 3

DBBP
65s x [email protected]
70s x [email protected]
75s x [email protected]
65s x 11; 10

IBP
135 x 8
115 x 12
105 x 12; 14

Chest Cable Fly
33 x 10
27 x 12
22 x 14

Curls
80lbs x 12; 11

DB Spider Curls
20s x 12; 11; 11

[AnonND]

W4D6 - Wednesday

BW: 183.3

AM Workout

CGBP
135 x 12
155 x [email protected]
165 x [email protected]
155 x 12 x 2

- Chest still effected by yesterday’s workout

GM
Bar x 12
75lbs x 12
90lbs x [email protected]
100lbs x [email protected] x 3

Hip Thrusts
130 x 15 x 2

Chest Support Row
45lbs x 12
70lbs x 12
80lbs x [email protected]
90lbs x [email protected] x 3

Lat Pull Down
110lbs x 12
100lbs x 13
90lbs x 16

[AnonND]

W5D1 - Thursday

BW: 180.9

PM Workout

HBS
205 x [email protected]
225 x [email protected]
235 x [email protected]
245 x [email protected]

IBP
140 x [email protected]
150 x [email protected]
160 x [email protected]

DB Sitting Press
55s x [email protected]
40s x 12 x 2

DB Back Fly
17lbs x 14; 15

Preacher Curls
60lbs x 12; 11; 10

Tricep pull down
44lbs x 18; 12

Db Curls
30s x 15; 11

[AnonND]

W5D2 - Saturday

AM Workout

Easy Run
5.10 Miles / 42:17 (8:19 avg) @5

W5D3 - Sunday

Am Workout

SLDL
225 x [email protected]
265 x [email protected]
285 x [email protected]
295 x [email protected]

BP
155 x 8
175 x [email protected]
185 x [email protected]
195 x [email protected]

Reverse Lunges
Bar x 12
65lbs x 12
85lbs x [email protected] x 3

Leg Exten.
70lbs x 14
60lbs x 14; 18

Calf Raises
105 x 12-15 x 3

Planks
1:45; 1:05; 1:05

Pull Ups - AMRAP 7 mins
BW x 7, 7, 5, 5, 5, 5, 4, 4 (42 reps)

[AnonND]

W5D4 - Monday

AM Workout

Leg Press
405 x 10
455 x [email protected]
495 x [email protected]
545 x [email protected] x 2

IDBP
60s x [email protected]
65s x [email protected]; @8
70s x [email protected]

Dips
BW x 9; 10; 11

Chest Fly
12-15 x 3 sets

Ez Curls
85lbs x 12; 10; 8

Tricep Push Down
20; 15

Db Curls
25s x 15; 15

[AnonND]

W5D5 - Tuesday

AM Workout

Easy Run
4.4 Miles / 36:53 (8:19 avg) @4

W5D6 - Wednesday

BW: 184.7

AM Workout

RDL
165 x 10
185 x [email protected]
205 x [email protected] x 2

Paused BP
135 x 10
155 x [email protected]
165 x [email protected]
170 x [email protected]

Weighted Chins
BW x 8
25lbs x [email protected]; [email protected]; [email protected]

Cable Row
110lbs x [email protected] x 2

Calf Raises
105lbs x 15; 12

Back Ext./NHC
BW x 8; 7

Planks
2:00; 1:05; 1:05; 1:05

[AnonND]

W5D7 - Thursday

BW: 184.0

AM Workout

Long Run
6.6 Miles / 54:48 (8:18 avg) @5.5

[AnonND]

End of Week 5 Stats

Avg BW: 184.2 (+1.5lbs from two weeks ago)
Waist: 33.0 (+0.30)
Cals: 2300 (A week of no tracking / Eating out)
Miles: 16

- Going to readjust plans and start dieting next week
- I was doing well with reverse dieting/maintenance/slow gaining for the first half but gained weight quicker than wanted to on the second half
- I can still probably gain more weight before I am uncomfortable but I think January/February/March will be easier time to not eat out and be in compliance
- Going to do two more weeks of Hypertrophy and then switch to 3 day PB and start increasing the running miles (would like to avg ~25 miles a week)

---

W6D1 - Friday

BW: 184

AM Workout

HBS
205 x [email protected]
225 x [email protected]
235 x [email protected]
250 x [email protected] - Recent PR
235 x 8

IBP
135 x [email protected]
145 x [email protected]
155 x [email protected]
165 x [email protected] - PR, all time maybe?
150 x 8

Sitting DB Press
50s x [email protected]
40s x 12 x 2

Reverse Back Flys
17.5s x 16; 18

Calf Raises
105 x 15 x 2

Preacher Curls
95lbs x 9
85lbs x 9; 8

Triceps
38lbs x 20; 15; 12

DB Curls
27.5s x 15; 12; 10

[AnonND]

W6D2 - Saturday

AM Workout

Dead
275 x [email protected]
305 x [email protected]
315 x [email protected]
325 x [email protected]
305 x 8

BP
155 x 8
175 x [email protected]
185 x [email protected]
200 x [email protected]
180 x 8

Reverse Lunges
Bar x 12
65lbs x 12
85lbs x 13 x 3

Leg Exten
100lbs x 15; 13
80lbs x 15

Chins - 7 min AMRAP
BW x 8; 7; 5; 5; 4; 4; 4; 4 (41 reps)

Planks
1:05; 1:15; 1:20

V Sit Ups
5; 5; 5

[AnonND]

W6D3 - Sunday

AM Workout

Track WO
1.75 Mile Warm Up
1000m x 2 - 3:00 rest (3:22; 3:29)
1.75 Mile Cool Down

- Diet starts today

[AnonND]

W6D4 - Monday

BW: 187.0 (damn)

AM Workout

Safety Bar Squat
155 x 10
185 x 10
195 x [email protected]
205 x [email protected] x 2

- I assumed the bar was 65lbs

IDBP
60s x [email protected]
65s x [email protected]; [email protected]
70s x [email protected]
60s x 10

Leg Up BP
150 x [email protected]
135 x 12 x 2

Chest Fly
23lbs x 15; 13

Preacher Curls
85lbs x 12; 9; 8

Tricep Push Down
44lbs x 16; 13; 11

DB Curls
30s x 14; 10
25s x 10

Planks
1:30; 1:10; 1:25

[AnonND]

W6D5 - Tuesday

BW: 186.5

AM Workout

Paused BP
146 x [email protected]
155 x [email protected]
160 x [email protected]
165 x [email protected]
155 x 10

RDL
175 x 10
195 x [email protected]
210 x [email protected] x 2

Weighted Chins
BW x 8
30lbs x [email protected]; [email protected]; [email protected]

Cable Row
110lbs x [email protected]
120lbs x [email protected]; [email protected]

Calf Raises
125lbs x 14; 12; 11

[AnonND]

W6D6 - Wednesday

BW: 185.2

PM Workout

Easy Run
3 Mile

W6D7 - Thursday

PM Workout

Easy Run
3 Miles

W7D1 - Friday

PM Workout

HBS
210 x [email protected]
230 x [email protected]
245 x [email protected] - Slight sharp pain on 8th rep around left hip. Same area that gives me problems.

- Did some air squats decided to call it

Machine BP
90lbs x 10
110lbs x 12; 11; 12

Sitting Db Press
50s x [email protected]
40s x 12; 12; 11

Db Back Fly
20s x 14; 13; 13

Preacher Curls
85lbs x 11; 9; 8

Tricep Pushdowns
20; 15; 12

Db Curls
25s x 16; 12; 10

Planks
2:00; 1:10; 1:10

Sharp pain in left hip throughout the rest of session. This is the last week of high volume on this program. Think I’m going lower the RPE for leg stuff for this week. Going into lower volume / easy week for new program next week. Should be plenty of time to help it feel better.

After the gym still pain in left hip when moving around (walking up steps and standing up). Took some ibuprofen.