HLM Modified

[AnonND]

W7D2 - Saturday

BW: 187.6
Waist: 33.5

Am Workout

BP
160 x 8
180 x [email protected]
190 x [email protected]
200 x [email protected] - Recent PR
185 x 8 x 2

Dead
225 x 8 x 2
245 x 8 x 2

Paused Squats
Bar x 3 x 2

Leg press
0 weight x 10 x 2

Leg Exten
100lbs x 15; 15; 15; 15

Chins - AMRAP 8 mins
Btw x 8; 7; 6; 5; 5; 5; 4; 4; 4 (48)

Ab Wheel
15 x 3

Hip notes
- Numb pain during sleep
- Woke up today slight pain walking up and down steps
- Good amount pain at bottom of paused squats
- Leg press felt alright

Going forward
- I was switching program to start getting ready for running season
- Will build up miles slower than originally planned until hip feels normal
- Going to keep exposing it to weights probably switched to paused versions of everything / tempo

[AnonND]

W7D3 - Sunday

AM Workout

Easy Run
3 Miles / 25:30 (8:30 avg) @4

Hip Notes
- Listened to the pain podcast yesterday to help me put some things in perspective
- Less discomfort during sleep
- Starting out running there was pain and discomfort every time I took a step with the left leg
- After a quarter mile pain reduces
- I could still "feel" aches during the run but it was definitely better than I expected

[AnonND]

W7D4 - Monday

BW: 188.8

Am Workout

Leg Press Paused
0 Weight x 10
95lbs x 10
135lbs x 10
185lbs x 10; 15; 20

- Worked up to a point where I had little pain in hip

IDBP
55s x [email protected]
65s x [email protected]; [email protected]
75s x [email protected] - PR
65s x [email protected]

Leg Up BP
155 x [email protected]
135 x 13; 15

Cable Chest Flys
120 x 15; 13

Straight Bar Curls
75lbs x 13; 12: 10

Tricep Push Down
150 x 17; 13; 12

Db Curls
30s x 14; 11;10

Hip Notes
- More discomfort sleeping last night
- Discomfort in area about the same as yesterday, a little better walking up and down steps

[AnonND]

W7D5 - Tuesday

BW: 185.2

AM Workout

Easy Run
4 Miles / 33:45 (8:33 avg) @5

Hip Notes
- Run felt much better than on Sunday

[AnonND]

W7D6 - Wednesday

BW: 183.7

AM Workout

Paused BP
145 x [email protected]
155 x [email protected]
165 x [email protected]
170 x [email protected]
155 x 10 x 2

RDL
135 x 10
175 x 10
195 x [email protected]
215 x [email protected]; [email protected]

- Lost my straps for DLs and RDLs

Weighted Chins
BW x 8
30lbs x [email protected]; [email protected]; [email protected]
BW x 9

Cable Row
100lbs x 10
120lbs x 14 x 2

Hip Notes
- Slept a lot better on the side
- Hip felt a little irritated by the RDLs

[AnonND]

W7D7 - Thursday

BW: 183.7
Waist: 33.5

AM Workout

Easy Run
3 Miles / 25:57 (8:34 avg) @4

Hip Notes
- A lot more discomfort yesterday after WO
- Hip was more stiff and more sensitive
- I think the RDLs placed a lot more stress than I expected
- Run this morning was fine but I didn't want to go over 3 miles to keep stress on hip lower

---

End of Week 7 Notes
Avg BW: 185.3 (0.7lbs)
Waist: 33.5
Cals: 2100 (1 day of non compliance)
Total Miles: 10

Notes
- End of Hyper II run, switching back to PB I and 4 days of running
- Purpose is to start increasing running miles before I switch to a serious running program
- Going to start PB I with modified lifts for lower body (paused / tempo) to help hip keep improving
- Overall, I had a nice run but had to stop shorter than expected
- I think I was able to gain some good size for the last 10 weeks but we will see after the cut where I end up at
- Goals going forward is to get waist to 32.0 and increase running miles to ~25 a week before switching to running program and maintaining weight

[AnonND]

W1D1 - Friday

BW: 182.9

AM Workout

Tempo HBS 3-2-3
65lbs x 5
85lbs x 5
105lbs x 5
115lbs x 5
135lbs x 5
155lbs x 5

Press
65lbs x 8
85lbs x [email protected]
95lbs x [email protected]
105lbs x [email protected]
110lbs x [email protected]

Hex DL
135 x 10
185 x [email protected] x 2

Leg Exten
100lbs x 15; 15

Chins
BW x 10; 10; 10

DB Curls
25s x 11
20s x 12; 12

Hip Notes
- Tempo squats were painful at first but pain resided as I kept doing it
- Worked up to a point where it was uncomfortable but not too bad

[AnonND]

W1D2 - Saturday

AM Workout

Leg Press - Paused
0 x 10
135 x 10
185 x 10
225 x 10
315 x [email protected]
365 x [email protected]
385 x [email protected]

BP
175 x 5
190 x [email protected]
200 x [email protected]
210 x [email protected]

Cable Row - MYO Reps
125 x 15; 5 x 5

Dips
BW x 15; 11

Pull Ups - AMRAP 6 mins
BW x 6; 5; 5; 4; 4; 4; 4; 4 (36)

Planks
1:20; 0:55; 1:00

Curls
35s x 12; 11
25s x 14

Hip Notes
- A lot less issues sleeping and in the morning
- Leg press felt good and I did not have residual pain from yesterday's lifts

[AnonND]

W1D3 - Sunday

AM Workout

Easy Run
3.3 Miles / ~25:00 (8:33 avg) @4

Planks
1:30; 1:00; 1:00

V Sit Ups
BW x 5; 6; 7

Hip Notes
- Hip felt fine on the run, hardly feel it
- Much of an improvement from last week
- Want to hit around 15 Miles this week to see how it goes

[AnonND]

W1D4 - Monday

BW: 188.8

AM Workout

Easy Run
4 Miles / 35:03 (8:36 avg) @5

Chins + Push Ups
BW x 10 + 15; 10 + 12; 10 + 10

Leg Raises
Bw x 12; 12; 10; 10

[AnonND]

W1D5 - Tuesday

BW: 186.3

AM Workout

Paused DL
225 x 5
265 x [email protected]
275 x [email protected]
285 x [email protected]
295 x [email protected]

IDBP
55s x 8
60s x [email protected]
65s x [email protected]
75s x [email protected]
- Was missing 70s

Legs Up BP
155 x 12
145 x 12
135 x 12

Hip Thrusts
140 x 12 x 2

Curls
35s x 14; 10
25s x 12

Hip Notes
- Hip is definitely stiffer after doing paused DLs
- Seems like running does not effect it as much as heavier lifts

[AnonND]

W1D6 - Wednesday

BW: 183.7

AM Workout

Easy Run
4 Miles / 34:44 (8:35 avg) @4

Hip Notes
- Running felt fine a lot less discomfort than less week
- No longer feel pain or sensitive during run, instead feel tightness which feels like an improvement when considering how comfortable I am during the run
- I think one more week of tempo / paused lifts will get me to 90-95%

[AnonND]

W1D7 - Thursday

182.9

PM Workout

Easy Run
3.1 Miles

---

End of Week 1 Stats

Avg BW: 185.3 (No Change)
Waist: 33.5 (No change)
Cals: 2100 (1 day of non compliance)
Total Miles: 14 miles (+4 miles from last week)

Notes
- Left hip is feeling better
- Running causes it no issues
- Will keep tempo / paused variations until I am at 95%

Notes

[AnonND]

W2D1 - Friday

BW: 183.7

AM Workout

Paused Tempo HBS 4-2-2
75 x 5
95 x 5
115 x 5
135 x 5
155 x 5
175 x 5
155 x 5

- Increased weight and added another set

Press
70 x 8
90 x [email protected]
95 x [email protected]
105 x [email protected]; [email protected]; [email protected]

Hex DL
135 x 10
185 x 10
205 x [email protected] x 2

- Increased weight and added another set

Leg Exten
110lbs x 15; 15

Neutral Pull Ups
Bw x 11; 10; 9

DB Curls
30s x 11;
20s x 15; 15

Hip Notes
- Less pain and discomfort during paused squats this week

[AnonND]

W2D2 - Saturday

AM Workout

Leg Press
135 x 10
185 x 10
225 x 10
275 x 10
315 x 10
365 x [email protected]
395 x [email protected]
365 x 10

No Tempo or Pause. Controlled on the way down.

BP
175 x 5
190 x [email protected]
200 x [email protected]
205 x [email protected]
195 x 5 x 3

Row - My Reps
140 x 13; 5 x 5

Dips
BW x 15; 13

Pull Up
BW x 6; 5; 4; 4; 3; 3; 4 (29)

Planks
1:30; 1:00; 1:00

Db Sitting Curls
30s x 12; 10
20s x 14