HLM Modified

[AnonND]

W5D5 - Tuesday

PM Workout

Paused HBS
185 x [email protected]
195 x [email protected]
205 x [email protected] x 2

Bench
175 x 4
195 x [email protected]
205 x [email protected]
220 x [email protected] - Recent PR
205 x [email protected]; 8

Rows
85s x 12; 11; 10

Pull Ups
BW x 8, 7, 6

Dips
14 x 2

Dbs Curls
25s x 13; 11
20s x 10; 10

Calf Raises
3 sets

[AnonND]

W5D4 - Monday

PM Workout

Tempo Run
2 Miles - 8:30 pace
1 Mile - 6:40 pace
1 Mile - 8:30 pace
.5 Miles - 6:20 pace
.5 Miles - 8:30 pace

[AnonND]

W5D2 - Saturday

AM Workout

Dead
315 x [email protected]
330 x [email protected]
345 x [email protected] x 3

DB BP
70s x [email protected]
75s x [email protected]
80s x [email protected]; @9; [email protected]

Reverse Lunges
BW x 12
65 x 12
85 x 12 x 2

Ab Wheel + Ammo can press
3 sets

DB Curls
25s x 15; 12; 10; 8

W5D3 - Sunday

AM Workout

Track WO
1.75 Miles Warm Up
1000m x 4 w/ 2:30 rest
1.75 Miles Cool Down

Total Miles: 5.5

[AnonND]

W5D1 - Friday

AM Workout

HBS
215 x 4
235 x [email protected]
250 x [email protected]
260 x [email protected] x 3

Press
105 x 5
115 x 5
120 x [email protected]
130 x [email protected] x 4

Good morning
Bar x 8
75 x 8
85 x 8
95 x 8 x 2

Pull Ups
BW x 8 x 5

Curls
70lbs x 15; 11; 10; 7 + 50lbs x 7

[AnonND]

W4D7 - Thursday

BW: 177.3
Waist: 32.75

AM Workout

Long Run
6.48 Miles / 52:37 (8:07 avg)@6

- Ran faster than I intended to

---

End of Week 4 Stats

Avg BW: 180.5 (No change)
Waist: 32.75
Cals: 1825 (0 Going out to eat and hit my targets each day)
Total Miles: 18

- BW is starting to trend downwards
- This weekend I will need to make good decision when eating out to keep this going
- Need to bump miles up over 20 total per week

[AnonND]

W4D6 - Wednesday

BW: 181.9

AM Workout

Track WO
1200m Warm Up
200m + 200m jog x 2
800m (2:55 split)
400m (1:25 split)
800m (2:51 split)
1600m Cool Down

Total Miles: 3.5

[AnonND]

W4D5 - Tuesday

BW: 181.2

AM Workout

Paused HBS
175 x [email protected]
205 x [email protected]
215 x [email protected] x 2

BP
175 x 4
195 x [email protected]
205 x [email protected]
215 x [email protected]
200 x 5 x 2

DB Row
80s x 14; 13; 12

Db Curs
25s x 13; 12; 11

[AnonND]

W4D4 - Monday

BW: 181.9 - Surprised about this weigh in

AM Workout

Sprints
1200m Warm Up
200m + 200m jog x 2
400m x 6 (spits 1:24-1:20)
1600m Cool Down

Total Miles: 3.75 Miles

[AnonND]

W4D3 - Sunday

AM Workout

Dead
315 x [email protected]
330 x [email protected]
345 x [email protected] x 3 - Recent PR

DB BP
55s x 8
65s x [email protected]
75s x [email protected]; [email protected]; [email protected]

Reverse Lunges
Bar x 10
65lbs x [email protected]
85lbs x [email protected] x 2

Curls
75lbs x 12; 12; 11
65lbs x 12

DB Ammo Press
35lbs x 35; 30; 35

[AnonND]

W4D1 - Friday

AM Workout

Ab Wheel
4 sets

Push Ups
4 Sets

PM Workout

Easy Run
4.25 Miles / ~33:00 (8:15 avg) @4

W4D2 - Saturday

BW: 179.3
Waist: 32.75

AM Workout

HBS
235 x [email protected]
245 x [email protected]
255 x [email protected] x 3

Press
95 x 5
115 x [email protected]
125 x [email protected] x 4

Good Morning
Bar x 8
75lbs x 8
85lbs x 8
95lbs x 8 x 2

Neutral Grip Pull UPS
BW x 9; 9; 8; 8; 9

Preacher Curls
75lbs x 12; 8
55lbs x 10; 9 + 6

[AnonND]

W2-3D7/14 - Thursday

BW: 181.8

AM Workout

Paused HBS
175 x [email protected]
200 x [email protected]
210 x [email protected] x 2

Bench
175 x 4
185 x [email protected]
195 x [email protected]
205 x [email protected]
215 x [email protected]
200 x 4 x 2

DB Rows
80s x 12; 11; 10

[AnonND]

W2-3D6/12 - Tuesday

AM Workout

Planks
BW x 4 sets

W2-3D7/13 - Wednesday

AM Workout

Dead
275 x 4
315 x [email protected]
325 x [email protected]
335 x [email protected]; @7; 7.5

DB BP
50s x 8
65s x [email protected]
75s x [email protected] x 3

Reverse Lunges
35lbs x 10
45lbs x 10
70lbs x 10 x 2

Straight Bar Curls
70lbs x 12; 12; 10; 11

[AnonND]

W2-3D8/D2 - Friday

Tempo Run
5.17 Miles / 39:38 (7:40 pace) @7.5

W2-3D9/D3 - Saturday

Long Run
6.86 Miles / 67:55 (8:26 avg) @4

W2-3D10/D4 - Sunday

Easy Run
4.1 Miles / 32:53 (8:07 avg)@5

Hill Sprints
5 reps

W2-3D11/D5 - Monday

Conditioning Run
1 Mile Warm Up
1 Mile x 2 w/ 4 minute rest (6:38 and 6:30) @8

Push Ups
BW x 160 total

[AnonND]

W2-3D7/1 - Thursday

AM Workout

HBS
215 x 4
235 x [email protected]
245 x [email protected]
255 x [email protected]
265 x [email protected] x 2 - Recent PR

Press
110 x 5
120 x [email protected]
130 x [email protected]@8 x 2
125 x [email protected] x 2

Good Morning
Bar x 8
70lbs x 8
80lbs x 8
90lbs x 8 x 2

Pull Ups
BW x 9; 8; 7; 7; 8

Sitting Curls
25s x 14; 12; 9 + 4

Push Ups
BW x 25; 23; 20

[AnonND]

W2D5 - Tuesday

PM Workout

Paused HBS
175 x [email protected]
195 x [email protected]
205 x [email protected] x 2

BP
175 x 4
185 x [email protected]
195 x [email protected]
205 x [email protected]
215 x [email protected]
205 x 4 x 2

DB Rows
75s x 13; 13; 15

Leg Raises
12 x 3

Preacher Curls
75lbs x 13; 10
55lbs x 10

W2D6 - Wednesday

BW: 181.9

AM Workout

Conditioning Run
800m Warm Up
400m x 10 w/ 1:30 rest
800m Cool Down

4.5 Total Miles