HLM Modified

[AnonND]

W1D5 - Friday

Easy Run
2 Miles

W1D6 - Saturday

Off

W2D1 - Sunday

AM Workout

HBS
175 x [email protected] - No belt
185 x [email protected]
195 x 8 x 2

Press
85 x 8
100 x 8
110 x [email protected]; [email protected]

RDL
135 x 12
175 x [email protected]
185 x [email protected] x 2

Leg Exten
110 x 16; 12

BB Curls
75 x 14
65 x 14

French Press
38 x 17; 10

[AnonND]

W2D2 - Monday

BW: 182.2

AM Workout

BP
165 x [email protected]
175 x [email protected] x 2

Leg Press
315 x [email protected]
385 x [email protected]
365 x 14

IDBP
65s x [email protected]
55s x 12; 11

Cable Chest Fly
22.5 x 17; 15

Cable Row
50 x 12; 12; 10; 10; 9; 10 (63 reps)

DB Standing Curls
35s x 11
25s x 15

Tricep Cable Pushdown
42.5 x 18; 12

Notes
- Different gym, weights on machines is different from previous workouts

[AnonND]

W2D3 - Tuesday

BW: 182.2

AM Workout

Easy Run
3.1 Miles / 28:09 (9:10avg) @4

Notes
- Experienced sharp pain in left knee during run that would come and go, I think its related to more leg volume
- Right foot did not hurt during run but is a little sore afterwards, good sign

PM Workout

DB Ammo Can Press
15s x 55; 44; 42; 40

Pull Ups
BW x 8 x 4

Planks
1:30; 1:20; 1:10; 1:00

[AnonND]

W2D4 - Wednesday

BW: 182.7

AM Workout

Sprints
800m warm up
400m w/ 400m walk for rest x 4
800m cool down

Splits
~1:30 avg

Notes
- Sharp pain in left knee still there this morning, started about 400m into warm up and did not go away while joggin
- Felt it less during the sprints and the walk back helped manage it
- Original intent was to do 400m + 400m jog x 6

[AnonND]

W2D5 - Thursday

BW: 181.4

AM Workout

Dead
275 x [email protected] - Belt
295 x [email protected]
310 x [email protected] x 2 (+5lbs and 1 set from last week)

IBP
135 x [email protected]
145 x [email protected]
150 x [email protected]
135 x 10

DBBP
65s x [email protected] (-1 rep from last week)
50s x 12; 13

DB Lat Raises
20s x 16; 15 (+5lbs from last week)

Sitting Db Curls
30s x 12; 9

French Press
38 x 16
33 x 12

[AnonND]

W2D6 - Friday

AM Workout

Track WO
900m Warm Up
900m x 4
900m Cool Down

Splits
3:12; 3:15; 3:15; 3:17

[AnonND]

W2D7 - Saturday

AM Workout

Ammo Can Press
35s x 55; 45; 35; 30; 35

V Sit Ups
10; 10; 8

Chins
BW x 10; 10; 8; 7; 7

Erg / Airdyne
500m + 1:00 sprint x 4

---

End of Week 2 Stats

Avg BW: 182.2
Waist: ??
Cals: 2200
Total Miles Ran:

Notes
- Left knee and right foot hurt and sensitive

---

W3D1 - Sunday
AM Workout

HBS
165 x 8
185 x [email protected]
200 x [email protected]; 7.5; 7

Press
85 x 6
100 x [email protected]
110 x [email protected] x 3

RDL
135 x 10
175 x [email protected]
190 x [email protected] x 2

Leg Exten.
110 x 15
100 x 15

DB Curls
35s x 13; 11
27.5s x 11

French Press
38 x 18; 9
27 x 12

[AnonND]

W3D2 - Monday

BW: 184.2

AM Workout

Leg Press - Different leg press machine since from last week
315 x 10
365 x [email protected]
405 x [email protected]
445 x [email protected]
405 x 11

BP
165 x [email protected]
175 x [email protected]
185 x [email protected]; @8.5; 8.5 (+10lbs + 1 set)

IDBP
70s x 8 - Angle higher than usual
50s x 13; 13

Cable Chest Fly
27lbs x 16; 13

Cable Row - AMRAP 8 mins
143 x 9; 8; 7; 7; 6; 5; 6 (48 reps)

BB Curls
75 x 12; 10
65 x 11

Tricep Cable Pushdown
43 x 20; 12

[AnonND]

W3D3 - Tuesday

BW: 182.2

AM Workout

Track WO
900m Warm Up
900m x 4 (3:29; 3:23; 3:18; 3:15) w/ 2:00 rest in between sets

Notes
- Right foot is still sensitive, did not want to add additional sets

[AnonND]

W3D4 - Wednesday

BW: 183.7

AM Workout

Erg + Airdyne
500m row followed by 1:[email protected] Air dyne x 5

Notes
- Right food pretty sore and tender after yesterday's run
- Will back off running for a week or two, to avoid making it worse

[AnonND]

W3D5 - Thursday

BW: 184.7

AM Workout

Dead
275 x [email protected]
295 x [email protected]
315 x [email protected]; @8; @8.5 (+5 LBS + 1 set)

IBP
135 x [email protected]
145 x [email protected]
150 x [email protected] (matched last week)
135 x [email protected]

DBBP
70s x [email protected]
55s x 12; 12

DB Lat Raises
20s x 18; 15; 12 (+1 set)

BB Curls
75 x 11; 10
65 x 12

French Press
44 x 14
38 x 10

[AnonND]

W4D1 - Sunday

PM Workout

HBS
165 x [email protected]
190 x [email protected]
205 x [email protected]; @7.5; @7.5 (+5lbs)

Press
100 x [email protected]
110 x [email protected]
120 x [email protected]
110 x [email protected]; [email protected]

RDL
135 x 6
185 x [email protected]
200 x [email protected] x 2 (+5lbs)

Leg Exten
115 x 16
100 x 13
90 x 15

Sitting Db Curls
30s x 12; 11; 7

French Press
44 x 16; 12
38 x 12

---

W4D2 - Monday

AM Workout

Ammo Can Press
30lbs x 75; 50; 50; 50

Chins
BW x 8; 8; 8; 8

Air Dyne Conditioning
1:00 on; 4:00 recovery pace x 3

---

Notes
- Right foot is not feeling any better, could be stress fracture

[AnonND]

W4D3 - Tuesday

AM Workout

Leg Exten
80 x 10
100 x 10; [email protected]
120 x [email protected]
130 x [email protected]

Notes: substitute for leg press to keep off of the right foot

BP
165 x [email protected]
175 x [email protected]
185 x [email protected]
190 x [email protected]
180 x [email protected]; [email protected]

IDBP
65s x [email protected]
50s x 13; 12; 12

Cable Row - AMRAP 8 mins
140 x 10; 8; 7; 6; 6; 6; 7

Machine Fly
115 x 16; 12; 9

Standing Curls
35s x 13
30s x 11
25s x 11

Notes
- Foot feels better today, less pain while walking around in the gym / on way to work

[AnonND]

W4D4 - Wednesday

PM Workout

Ammo Can Press
35s x 72; 45; 40; 45

Chins
BW x 10; 10; 9; 7

Airdyne with Erg
1:00 on 500m recovery row x 4

[AnonND]

W4D5 - Thursday

AM Workout

Dead
275 x [email protected]
295 x [email protected]
315 x [email protected]; @8.5
295 x [email protected]

IBP
135 x [email protected]
145 x [email protected]
150 x [email protected]
135 x 10; 10

DBBP
70s x [email protected]
65s x [email protected]; [email protected]; [email protected]

DB Lat Raises
20s x 19; 16; 13

BB Curls
75lbs x 13; 11
65lbs x 10