HLM Modified

[AnonND]

W1D5 - Thursday

BW: 184.2

BP
175 x 8@7
175 x 8@7

Lat Pull DOwn
120 x 10@6
120 x 11@7

Low IDBP
60s x 12@7
60s x 12@8

Cable Row
120 x 12@7
120 x 12@8

Machine Chest Fly
100 x 15@7
100 x 14@9

Ammo Can Press
45lbs x 35
45lbs x 25

Standing DB Curls
25s x 15@7
25s x 15@8

[AnonND]

W1D4 - Wednesday

BW: 182.5

SLDL
235 x 8@7
235 x 8@7

Good morning
85 x 12@7
85 x [email protected]

Leg Press
405 x 10@7
405 x 10@8

Leg Exten
120 x 12@8
120 x [email protected]

Leg Raises
12; 9; 7

Ab Wheel
12; 12

BB Curls
70 x 12@7
70 x [email protected]

Calf Raises
175 x 12@8
155 x 12@8

French Press
45 x 12@7
45 x 11@9

[AnonND]

W1D3 - Tuesday

BW: 182.5

Track WO
1 Mile Warm Up
800m x 4
1 Mile Cool Down

Splits
3:09; 3:00; 3:03; 3:07

[AnonND]

W1D2 - Monday

BW: 184.9

Row
170 x 8@6
170 x 10@6
170 x [email protected]

IBP
155 x 8@8
155 x 8@9

Single Arm Pulldown
55 x 12@6
55 x 12@6

Sitting DB Press
45s x 12@7
45s x [email protected]

Ammo Can Press
35lbs x 40
35lbs x 35

DB Shrugs
65s x 12
65s x 12

DB Standing Curl
30s x 13@8
30s x 12@8

[AnonND]

W1D1 - Sunday

BW: 184.9

HBS
195 x 3
215 x 8@7
215 x [email protected]

RDL
185 x 10@6
185 x 10@7

BSS
35 x 12@7
35 x 10@7

Leg Curl
55 x 15@8
55 x 12@8

Leg Raises
12; 9

Ab Wheel
12; 12

Calf Raises
155 x 12@7
155 x 11@8

BB Curl
65 x 12@7
65 x 12@8

French Press
45 x 13@8
45 x 9@8

[AnonND]

W5D7 - Saturday

BW: 184.2

Track WO
1.75 Mile Warm Up
400m x 6
1.75 Cool Down

Splits
1:30; 1:25; 1:26; 1:22; 1:30; 1:22

[AnonND]

W5D6 - Saturday

BW: 184.2

Run
6.3 Miles / 52:52 (8:23 avg)@4

[AnonND]

W5D5 - Thursday

BW: 184.2

BB Row
150 x 8@8
150 x 8@8
150 x 8@8
150 x 8@8

Chins
BW x 10@8
BW x 8@8
BW x 6@8

Lat Pull Down
110 x 8@8
110 x 10@8

DB BP
70s x 9@8
70s x 8@8
70s x 7@8
65s x [email protected]

Ammo Can Press
45lbs x 33
45lbs x 27
45lbs x 24

Lat DB Shoulder Raises
25s x 10@8
20s x 12@8
20s x 12@8

Sitting DB Curls
30s x 11@8
25s x 10@8
20s x 12@8

[AnonND]

W5D4 - Wednesday

BW: 181.9

RDL
235 x [email protected]
235 x [email protected]
235 x [email protected]

Smith Machine Hack Squat
135 x 9@7
135 x 9@7
135 x 10@8

Calf Raises
165 x 13
165 x 11
135 x 12
135 x 11

Leg Raises
13; 10; 8; 8

Ab Wheel
10; 10

Leg Curls
60 x 14@8
60 x 10@8
50 x 12@8
50 x 11@8

Preacher Curl
65 x [email protected]
65 x 8@9
65 x 10@9

Tricep Pushdown
55 x 15
55 x 11
50 x 10

[AnonND]

W5D3 - Tuesday

BW: 182.5

Track WO
1 Mile Warm Up
800m x 5
1.5 Mile Cool Down

Splits
3:11
3:07
3:09
3:26
3:15

- Probably not very accurate, the distance was measured by Watch GPS (Garmin)

[AnonND]

W5D2 - Monday

BW: 184.2

BP
190 x 7@8
190 x 7@8
190 x [email protected]
190 x 6@8

Machine Chest Fly
100 x 13@7
100 x 12@8
100 x 11@8
100 x 10

IBP Paused
115 x 10@7
115 x 10@8
115 x 8@8

Neutral Grip Pull Ups
BW x [email protected]
BW x 8@8
BW x 7@8

Back Cable Fly
13 x 9@8
10 x 12@8
10 x 11@8

Ammo Can Press
35lbs x 50
35lbs x 37
35lbs x 35

Sitting DB Curls
25s x 15@8
25s x 11@9
25s x 7@9 + 3

[AnonND]

W5D1 - Sunday

BW: 184.9

HBS
230 x 6@7
230 x [email protected]
230 x 8@8

Reverse Lunges
95 x 9@8
95 x 9@8
95 x 11@9

Calf Raises
155 x 12
155 x 12
155 x 10
125 x 12

Leg Raises
12; 10; 8; 6

Ab Wheel
10; 10; 9

Preacher Curls
65 x 12
65 x 8
45 x 10

Tricep Pushdown
55 x 15
55 x 12

Leg Exten
125 x 13
110 x 14
110 x 11
100 x 13

[AnonND]

W4D7 - Saturday

BW: 183.7

Track WO
1 Mike Warm Up
100m + 100m x 4
200m + 200m x 4
400m + 400m x 3
100 yard shuttle x 2

[AnonND]

W4D6 - Friday

BW: 181.7

BB Row
145 x 8@8
145 x 8@8
145 x 8@8
145 x 8@9

Chins
BW x 10@8
BW x 9@8
BW x 8@8

DB BP
70s x 10@8
70s x 8@8
65s x 8@8
65s x [email protected]

Ammo Can Press
45lbs x 31
45lbs x 26
45lbs x 23

Sitting DB Curls
25s x 15@8
25s x 11@8
25s x 7@9 +3@9

[AnonND]

W4D5 - Thursday

BW: 182.5

RDL
230 x 8@7
230 x 8@7
230 x 8@7

Good Morning
85 x 10@7

Smith Machine Hack Squat
130 x [email protected]
130 x 9@7
130 x [email protected]

Calf Raises
155 x 12
155 x 11
155 x 11

Leg Raises
12; 10; 8

Leg Curls
60 x 15@8
50 x 15@8
50 x 12@9

Ab Wheel
15; 15: 13

BB Curls
70 x 12@8
70 x 11@8
70 x 9@9

French Press
50 x 10@8
45 x 10@8
40 x 10@9