HLM Modified

[AnonND]

W2D3 - Monday

BW: 186.2

AM Workout

Dead
315 x 5@6
325 x 5@7
335 x [email protected]

BP - Paused
135 x 8
145 x 8@6
155 x 8@7
165 x [email protected]

Machine Shoulder Press
80 x 11;
90 x 8@9
70 x 12; 11

Lat Pull Downs
110 x 16; 13

Shrugs
135 x 12; 12

Curls
75 x 12; 10
65 x 11

French Press
44 x 18; 12

[AnonND]

W1D4 - Tuesday

BW: 185.5

AM Workout

Ammo Can Press
30 x 100; 60; 50

Chins
BW x 13; 10; 8; 8; 7

PM Workout

Track WO
900m Warm Up
900m w/ 3:00 min rest x 3

W1D5 - Wednesday

BW: 185.5

AM Workout

BP
175 x 5
195 x 5@7
205 x 5@8

Lunges
45 x 10; 12
65 x 12
75 x 12

Row
70 x 12
90 x 12
100 x 10
80 x 12

Paused Deficit Push Ups
BW x 16; 12

Db Sitting Curls
30s x 12; 9

BB Curls
65 x 9; 10

[AnonND]

W1D6 - Thursday

BW: 184.9

Easy Run
2 Miles @4

W1D7 - Friday

BW: 184.9

Circuit WO

---

End of Week 1 Stats

BW Age: 185.4 (no change)
Waist: 33.6 (-0.4)
Cals: 2150 avg
Miles Ran: 7 miles

[AnonND]

W2D1 - Saturday

BW: 183.5

AM Workout

Easy Run
4.2 Miles @4

W2D2 - Sunday

AM Workout

HBS
205 x 5@6
225 x 5@7
240 x [email protected]
225 x 5 x 2

Press
95 x 8@6
105 x 8@7
115 x 7@8 x 3

GM
65 x 10@6
95 x 10@8 x 2

Leg Exten
110 x 15; 12
100 x 12

BB Curls
70 x 15; 13; 11

Tricep Pushdown
44 x 16; 12; 9

Leg Raises
10; 8; 8

[AnonND]

W2D3 - Monday

BW: 184.9

AM Workout

Dead
315 x 5@6
325 x 5@7
335 x [email protected]
315 x 5 x 2

Paused BP
135 x 8@6
145 x 8@6
155 x 8@7
165 x 8@8 x 2

Machine Press
80 x 10@9
60 x 11; 10

Chins
BW x 7; 12; 8; 8

Shrugs
135 x 14; 14

Sitting Db Curls
20s x 15; 12; 10

[AnonND]

W2D4 - Tuesday

BW: 182.3

AM Workout

Easy Run
4.2 Miles / 36:13 (8:36 avg)@5

Planks
1:45; 1:10; 1:08

[AnonND]

W2D5 - Wednesday

BW: 182.3

AM Workout

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

Lunges
Bar x 15 x 2
65 x 15
75 x 15
65 x 15

Chins
BW x 8
25lbs x 9; 8

Deficit Push Ups - No Pause
BW x 17; 12; 11

BB Curls
75 x 14; 10

Sitting DB Curls
25s x 8; 9

[AnonND]

W3D1 - Thursday

BW: 183.0

AM Workout

HBS
215 x 5@6
230 x 5@7
245 x 5@8
225 x 5@7 x 2

Press
110 x 9@8; 8@8; [email protected]

GM
75 x 10@6
95 x 10@7 x 2

Leg Exten
115 x 15; 11
100 x 13

Ez Pracher Curls
75 x 11; 9

Ez Curls
2 sets

W3D2 - Friday

Easy Run
3 Miles

[AnonND]

W3D3 - Saturday

Easy Run
3.2 Miles

Neutral Grip Pull Ups
BW x 10; 10; 9; 8

Super set w/ Leg Raises
10; 10; 8; 8

W3D4 - Sunday

Planks
2:10; 1:15; 1:15; 1:10

Burpees
10 x 5

Leg Raises
3 sets

W3D5 - Monday

AM Workout

Paused RDL
225 x 5
245 x 5@6
265 x 5@7
275 x 5@8

Paused BP
155 x 5
170 x 8@7; 8@8; 8@8

Seated Smith Machine Press
85 x 10
65 x 12; 13

Neutral Grip Pull Ups
BW x 6; 12; 8; 8

BB Curls
75lbs x 12; 9

[AnonND]

W3D5 - Wednesday

BW: 187.0

AM Workout

BP
175 x 5
195 x 3
210 x [email protected] - On verge of recent PR
195 x 5 x 4

Lunges
45 x 15
65 x 15
75 x 14@8
85 x 14@9
65 x 15

Chins
BW x 6
25 x 9; 7; 7

Deficit Push Ups
BW x 18; 13; 9

DB Sitting Curls
30s x 11; 8

Standing DB Curls
30s x 9; 8

[AnonND]

W3D6 - Thursday

BW: 185.5

AM Workout

Easy Run
3.2 Miles / 28:04 (8:49 avg)@5

Notes
- Legs felt heavy

PM Workout

Planks
2:20; 1:30; 1:30

Ab Wheel
15 x 2

Pull Ups
BW x 9; 8; 7

[AnonND]

W4D1 - Friday

BW: 187.5

AM Workout

HBS
215 x 5@6
230 x 5@7
245 x 5@8
230 x 5 x 3

Press
115 x 8@8; 7@8
110 x [email protected]

GM
100 x 10@7 x 2

Leg Exten
120 x 15; 12; 11

Preacher Ez Bar Curl
65 x 11; 9

Standing Ez Bar Curl - Myo Reps
65 x 12; 5; 5; 4; 5; 4

[AnonND]

W4D2 - Saturday

BW: 187.0

AM Workout

Easy Run
4.2 Miles @4

Pull Ups
BW x 11; 9; 8

W4D3 - Sunday

PM Workout

Track WO
900m Warm Up
1200m w/ 3:00 rest x 2
900m w/ 2:00 rest x 2

Splits
3:56; 3:50
3:14; 3:16

[AnonND]

W4D4 - Monday

AM Workout

Dead
275 x 5
305 x 5@6
325 x 3
335 x [email protected]
305 x 5 x 3

Paused BP
155 x 5
175 x 8@8; [email protected]; [email protected]

DB Press
50s x 10@8
40s x 11; 10
35s x 11

Chins
BW x 6; 13; 8; 9

Shrugs
165 x 13; 10

Ez Bar Curls
85 x 8
65 x 10; 8; 9

Calf Raises
105 x 10 x 2

[AnonND]

W4D4 - Tuesday

BW: 186.4

Easy Run
3.1 Miles / 26:13 (8:28 avg)@4

Planks
2:25; 1:05; 1:15