HLM Modified

[AnonND]

W4D6 - Friday

AM Workout

Plank
1:50; 1:30; 1:15; 1:00

TRX inverted rows
BW x 11; 10; 10; 10

Hanging Leg Raises
8; 7; 7; 7

AirDyne
25 mins / 301 cals

[AnonND]

W5D1 - Saturday

BW: 188.3

AM Workout

HBS
175 x [email protected]
195 x [email protected]
205 x [email protected]
215 x [email protected]
185 x 8 x 2

Press
95 x [email protected]
105 x [email protected]
115 x [email protected]
125 x [email protected]
115 x [email protected]

RDL
135 x 12 x 3

Back Exten
BW x 10 x 2

Leg Exten
120 x 12
Different machine x 13; 11
Lunges - BW x 18 reps + 10 BW squats

Preacher Curls
75 x 10; 8; 8 + moo reps with 50lbs x 8; 8

Pike Push Ups
BW x 8; 8; 5

Notes
- Right foot is hurting a lot less when walking around normally, only feel it once in a while
- Plan is to go for daily walks slowly scaling up the mileage throughout the week
- Hopefully go for a run next week

[AnonND]

W5D2 - Sunday

AM Workout

Leg Press
315 x 10
365 x 10
405 x [email protected]
455 x [email protected]
405 x 10

BP
165 x [email protected]
175 x [email protected]
185 x [email protected]
195 x [email protected]
185 x [email protected]

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

Cable Row - AMRAP 9 mins
120 x 10
140 x 9; 8; 7
120 x 8; 8; 8; 7

Cable Fly
33 x 15
27 x 13; 10

Sitting DB Curls
30s x 10
25s x 11; 9

French Press
44 x 12
38 x 12

[AnonND]

W5D3 - Monday

BW: 187.0

AM Workout

Ammo Db Can Press
30 x 80; 50; 50; 50

Chins
BW x 11; 10; 9; 9

Erg
1:00 on 4:00 easy x 5
318 cals

[AnonND]

W5D4 - Tuesday

AM Workout

Ab Wheel
10; 15; 12

Easy Run
1.0 Mile

Notes
- No pain foot during run
- Going to start adding runs back into conditioning days and slowly titrate the miles


W5D5 - Wednesday

BW: 185.4

AM Workout

Dead
275 x 8
295 x [email protected]
315 x [email protected]
325 x [email protected]
295 x [email protected]; [email protected]

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

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

Lat Db Raises
25s x 13
20s x 15; 12

Sitting Db Curls
30s x 11; 9; 7

[AnonND]

W5D6 - Thursday

BW: 187.0

AM Workout

Ammo Can Db Press
35 x 80; 40; 35; 40

Chins
BW x 12; 10; 10; 7

Air dyne
1:05 on ; 3:55 off x 4
Cals 260

[AnonND]

W5D7 - Friday

BW: 187.5

AM Workout

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

Ab Wheel
10 x 3

Easy Run
2.2 Miles / 20:14 (9:50 avg)@4

---

Week 5 Stats

Avg BW: 186.7
Waist: N/A
Cals Avg: ~2100
Avg Steps: 7928
Miles Ran: 3

[AnonND]

W6D1 - Saturday

BW: 186.2

AM Workout

HBS
185 x [email protected]
205 x [email protected]
215 x [email protected]
225 x [email protected]
195 x [email protected] x 2

Press
105 x [email protected]
115 x [email protected]
125 x [email protected]
115 x [email protected]
105 x [email protected]

RDL
135 x 12
175 x [email protected]
195 x [email protected]

Leg Exten
120 x 13
110 x 13; 13

Sitting Db Curls
25s x 18; 13; 12

French Press
44 x 12
38 x 12
33 x 10

[AnonND]

W6D2 - Sunday

BW: 188.3

AM Workout

Leg Press
405 x [email protected]
465 x [email protected]
405 x 10 x 2

BP
165 x 7
185 x [email protected]
200 x [email protected]
185 x [email protected]; [email protected]

IDBP
70s x [email protected] - Higher incline by accident
55s x 12; 12; 12

Cable Row - AMRAP 9 mins
125 x 12; 10; 9; 9; 8; 8; 8; 8 (72 reps)

Cable Fly - Lower setting
22 x 15; 12; 9

BB Curls
75 x 12
65 x 12; 12

[AnonND]

W6D3 - Monday

BW: 187.0
Waist: 34.5

AM Workout

Planks
2:10; 1:13; 1:00

Ab Wheel
12 x 3

Easy Run
2.4 Miles / 22:52 (9:51 avg)@4

[AnonND]

W6D4 - Tuesday

BW: 184.2
Waist: 33.75

AM Workout

Ammo Can Db Press
35 x 95; 55; 50; 55

Chins
BW x 12; 11; 8; 9

Erg
1:10 on 3:50 off x 5
Cals 265

[AnonND]

W6D5 - Wednesday

BW: 185.4

AM Workout

Dead
275 x [email protected]
295 x [email protected]
315 x [email protected]
330 x [email protected]
300 x [email protected]; [email protected]

IBP
135 x [email protected]
145 x [email protected]
155 x [email protected] - realized on this set I was supposed to be doing reps of 10
145 x [email protected]
135 x [email protected]

DBP
70s x [email protected]
55s x [email protected]; [email protected]; [email protected]

DB Lat Raises
25s x 14
20s x 16; 12

Sitting Db Curls
30s x 12; 10; 7

Tricep Pushdown
44 x 18; 12
33 x 12

[AnonND]

W6D6 - Thursday

BW: 183.5

AM Workout

Easy Run
2.65 Miles / 22:44 (8:34 avg)@4

[AnonND]

W6D7 - Friday

BW: 183.5

AM Workout

Track WO
900m warm up
500m sprint + 200m jog + 200m walk x 4

---

End of Week 6 Stats

Avg BW: 185.4 (-1.3lbs)
Waist: 34.0 Avg
Cals: ~2050
Miles Ran: ~9

Notes
- Trying to track my steps per day as well but less consistent right now with that

[AnonND]

Starting new program/focus. Focusing on PR'ing a 5k in April. First, phase build up miles to ~30 a week while doing the power building template. Next phase, incorporate more speed workouts focused at PR'ing the 5k time while running the endurance template.

W1D1 - Saturday

AM Workout

HBS
185 x 5
205 x [email protected]
225 x [email protected]
235 x [email protected]

Press
95 x 8
115 x [email protected]
125 x [email protected]

GM
65 x [email protected]
85 x [email protected]
95 x [email protected]

Leg Exten
110 x 15; 13; 12

BB Curls
75 x 15; 12; 10

French Press
44 x 12
38 x 10
33 x 12

W1D2 - Sunday

AM Workout

Track WO
900m warm up
900m w/ 3:00 min rest x 3

Splits
3:17; 3:11; 3:09