HLM Modified

[AnonND]

W1D2 - Sunday

BW: 181.8

BP
135 x 10
155 x 10@6
175 x [email protected]
180 x 9@9

Cable Chest Fly
27 x 12@7
30 x 12@8; 11@8

Sitting DB Shoulder Press
35s x 12@6
40s x 9@7; 10@8

Seated Row
45 x 10
90 x 10@6
105 x 12@8

Cable Back Fly
10 x 8; 10@8
7 x 13@7

BB Curls
55 x 16; 15

Tricep Pushdown
44 x 17; 12

[AnonND]

W1D3 - Monday

BW: 181.8

Easy Run
6.3 Miles / 52:43 (8:24)@4

[AnonND]

W1D3 - Tuesday

BW: 181.8

RDL
135 x 10
185 x 10@7 x 3

Hip Thrust
200 x 10@8 x 2
180 x [email protected]

BSS
BW x 10
35 x 10; 10; 11

Calf Raises
105 x 14; 13

Leg Curls
50 x 12@7; [email protected]; 12@8

Standing DB Curls
30s x 16@6; 27.5 x 12*

French Press
44 x 15
38 x 10

Leg Raises
13; 12; 8*

Ab Wheel
15 x 2

[AnonND]

W1D5 - Wednesday

BW: 181.1

Lat Pull Down
110 x 10@6
120 x 10@7 x 3

Cable Rows
115 x 12@7
125 x 12@8 x 2

Low IDBP
55s x 12@6
65s x [email protected]
60s x [email protected]
55s x [email protected]

DB Lat Raises
20s x 15 x 2

Upright Rows
45 x 12; 12
55 x 12

BB Curls
55 x 15 x 2

Push Ups
BW x 20; 15

Tricep Pushdown
44 x 12
38 x 12

[AnonND]

W1D6 - Thursday

BW: 181.8

Long Run
9 Miles / 1:15:00 (8:15 avg)@5

[AnonND]

W1D7 - Friday

BW: 181.1

Easy Run
4.1 Miles / 35:41 (8:30 avg)@4

[AnonND]

W2D1 - Saturday

BW: 181.1

BP
155 x 10@6
175 x [email protected]; @8
165 x 10@7

Cable Chest Fly
23 x 10@6
27 x [email protected]; @8

Row
180 x 12@8; 10@8

BB Curls
55 x 10
65 x 10@6; 10@6

Tricep Push Down
2 sets

Back Cable Fly
10 x 12@7; 12@8

W2D2 - Sunday

Long Run
10 Miles / 1:19:36@7

W2D3 - Monday

BW: 180.6

HBS
135 x 10
175 x 10@7; @7; @7

Hack Squat
95 x 10@7
115 x [email protected]

Seated Calf Raises
45 x 12
25 x 12

Leg Exten
50 x 12* x 2

Sitting DB Curls
30s x 12; 12

French Press
44 x 13
33 x 15

[AnonND]

W2D4 - Tuesday

Lat Pull Down
120 x [email protected]; [email protected]; 11@7

Cable Row
110 x 12@7
125 x 13@8; 12@8

Low IDBP
55s x 12
65s x [email protected]
60s x 12@8; 9@8

DB Shoulder Raises
20s x 17@8; 15@8

Upright Row
45 x 12
55 x 12

BB Curls
65 x 12; 12

Push Ups
BW x 25; 13

Tricep Push Down
38 x 12; 12

[AnonND]

W2D5 - Wednesday

BW: 181.1

RDL
135 x 10
195 x 10@7 x 3

BSS
BW x 10
25 x 10
35 x 11; 11

Hip Thrust
90 x 10
140 x 10@7 x 3

Leg Curls
40 x 12@6
50 x 12@7; 12@8

Calf Raises
105 x 15; 13

Leg Raises
12; 10(2)

Ab Wheel
15; 12

Sitting DB Curls
30s x 13; 10

French Press
38 x 15; 11


W2D6 - Thursday

Easy Run
4.2 Miles

W3D1 - Friday

HBS
175 x 10@6
185 x 10@7 x 2

Leg Press
12@7; 11@7; 11@7

Leg Exten
3 sets

BB Straight Curls
2 sets

W3D2 - Saturday

BB Row
115 x 10 x 3

BP
155 x 10
175 x 8@7; 7@8
155 x 10@7

Deficit Push Ups
BW x 10; 10; 11

Seating DB Press
45s x 8@8
40s x 10@7; 10

Seating DB Curls
2 sets

W3D3 - Sunday

Easy Run
2 Miles

W3D4 - Monday

RDL
195 x 10@7 x 3

BSS
BW x 10
30 x 10
40 x 12@7 x 2

Hip Bridges
Single Leg x 13; 12; 12

Good Morning
65 x 10; 10; 12

Hanging Leg Raises
12; 10; 7

BB Curls
2 sets

French Press
2 sets

[AnonND]

W3D5 - Tuesday

BW: 181.8

Lat Pull Down
100 x 10
120 x [email protected]
140 x 10@8; 10@8

Cable Row
120 x 10@7
140 x 12@8
130 x 11@8

Low IDBP
55s x 12
60s 12@8; [email protected]; 11@8

Lat DB Raises
25s x 12@8
20s x 13@8

Back Cable Fly
7 x 9
5 x 12

Sitting DB Curls
25s x 11@6; 11@7

Push Ups
BW x 22; 16

Tricep Pushdown
44 x 10
38 x 12

[AnonND]

W3D6 - Wednesday

BW: 181.8

Easy Run
6.3 Miles / 52:12 @4

[AnonND]

W4D1 - Thursday

BW: 181.4

HBS
135 x 8
175 x 4
195 x 10@7 x 3

Hack Squat
115 x 10@7 x 3

Leg Exten.
15; 15; 15

Calf Raises
105 x 13; 11; 10

Ab Wheel
15 x 2

Leg Raises
10; 9

BB Curls
65 x 10@6 x 3

French Press
44 x 13
38 x 12

[AnonND]

W4D2 - Friday

BW: 181.2

BP
175 x 4
185 x 9@8
175 x 9@8; 10@8

Cable Chest Fly
30 x 15@7; 12@8
27 x 12@8; 10@8

Sitting DB Press
45s x 11@8; 10@8; 9@8

Row
140 x 15@7
180 x 12@8; 11@8

Back Cable Fly
10 x 10@8
7 x 13@8 x 2

Sitting DB Curls
20s x 12@6
25s x 12@8 x 2 - slow decent

Tricep Push down
44 x 16; 14
38 x 15

[AnonND]

Start of 8-10 Week PB Block

W1D1 - Sunday

BW: 183.5

HBS
205 x 5@6
225 x 5@7

Press
95 x 8@7
105 x 8@8

DB Row
60 x 15; 15

Cal Raises
105 x 15; 11

Leg Exten.
120 x 12; 10

Ez BB Preacher Curls
50lbs x 13; 10

Ammo Can Press
35lbs x 40; 35

[AnonND]

W1D2 - Monday

BW: 183.4

Dead
275 x 5
315 x 5@6
335 x [email protected]

IBP
135 x 8@6
145 x 8@7
150 x 8@8

Sitting DB Press
40s x 14@9
35 x 12; 11

Chins
BW x 5; 10; 10

DB Lat Raises
15s x 19; 16

AB Wheel
15; 12; 10

Erg
500m x 1