HLM Modified

[AnonND]

W2D1 - Monday

BW: 175
Waist: 32.4

AM Workout

Easy Run
2 Miles / 15:59 (8:00 pace) @7

PM Workout

Lunges + Squats
40lbs x 10 + 40lbs x 10
40lbs x 10 + 40lbs x 10
80lbs x 10 + 40lbs x 10
80lbs x 10 + 40lbs x 10

Push Up Circuit
BW x 30 x x 4

Dumbbell Curls
40s x 8, 8, 7
20s x 13, 13

Dumbbell French Press
40lbs x 15, 12, 12

[AnonND]

W2D2 - Tuesday

BW: 175

AM Workout

1600m Tempo Runs
800m warm up / 4:30
1600m / 6:39 @8.5
1600m / 7:[email protected]
800m cool down / 4:00

PM Workout

Pull Ups
BW x 8 x 2
BW + 20lbs x 8 x 2
BW + 40lbs x 5 x 2
BW x 8

V Sit Ups + Crunches
6 + 6 x 6

[AnonND]

W2D3 - Wednesday

BW: 176.4

Lunges + Squats + Lunges + Squats
BW x 6 + 6 + 6 + 6
40lbs x 6 + 6 + 6 + 6
40lbs x 6 + 6 + 6 + 6

Split Squats
80lbs x 10 x 2

Deficit Paused Push Ups
BW x 10
BW x 12
BW x 14 x 2

Dumbbell Standing Press
40s x 7, 7, 6

Band Row + Dumbbell Row
Band x 15 + 40lbs x 6
Band x 15 + 40lbs x 6

Sitting Dumbbell Curls
20s x 15, 13, 13, 12

[AnonND]

W2D4 - Thursday

BW: 175

AM Workout

Easy Run
2 Miles / 16:27 (8:13 pace) @6

PM Workout

Chins
BW x 85 reps

Burpees
BW x 5 x 5

Abs
5 sets

[AnonND]

W2D5 - Friday

BW: 176.4
Waist: 32.4

AM Workout

Paused Squats
40lbs x 12
80lbs x 12, 12, 15

Good Mornings + RDL
20lbs x 10 + 20lbs x 8
20 lbs x 10 + 40lbs x 8
20 lbs x 10 + 40lbs x 8

Paused Deficit Push Ups
BW x 10
BW x 12
BW x 14, 13, 12

Decline Wide Stance Push Ups
BW x 15 x 2

Standing Dumbbell Curls
40s x 9, 7

Sitting Dumbbell Curls
20s x 15 x 2

Gym is opening back up on Monday. Times to use the gym are limited so I will likely split up lifting days into AM and PM workouts. I intend to finish this running program to improve my 1 Mile time, but instead of doing BW workouts I can begin to use barbells. I will use the Endurance template to supplement the running program for now. I will likely reduce running to 4 days too. During this time I will likely keep my calories around maintenance. I am happy with my bf% right now, and I am not really in a position where I can regulate what I eat as required to lose much more bf.

I have 6 weeks left of the running program. After I finish the program and PR in the 1 Mile (hopefully under 6:00), I will focus try to balance size and running by doing a power building 3-day template and 3 day of running while slowly gaining weight. I think that is sufficient to maintain or improve my running while still gaining a bit of size. After that I will do a more hypertrophy based programming and reduce running to twice a week. Then cycle back. That is about a 6 month plan.

PM Workout

1 Mile / 8:24 @6
200m x 6 (0:40) 2/ 90 second rest
1 Mile / 7:42 @6

[AnonND]

W2D6 - Saturday

BW: 175.8

Am Workout

Easy Run
4 Miles / ~33:32 (8:21 avg) @7

PM Workout

Pull Ups - 9min AMRAP
BW x 55 reps

Dips
BW x [email protected], @8, @8, @9

Planks
BW x 3 ~1:30

This Week

BW Avg: 175.7 (-1.30)
Waist: 32.4
Calories: ~2000
Total Miles Ran: 15 Miles

[AnonND]

W3D1 - Monday

BW: 175

AM Workout

HBS
195 x [email protected]
215 x [email protected] x 2

Press
105 x [email protected]
110 x [email protected] x 2

Lateral DB Flys
15s x 15, 12, 12

Pull Ups - AMRAP
BW x 16, 9, 8

DB Row
65s x 9
50s x 13

Ez Bar Curls
70 x 11
60 x 10, 10


Love being back in the gym. Today I had extra time in the morning before work so I was able to fit in my conditioning W/O on the back end of the regular programming. Feeling good.

PM Workout

Easy Run
2 Miles / Did not time @6

[AnonND]

W3D2 - Tuesday

AM Workout

Threshold Run
800m Warm Up / 4:20
1 Mile x 3 / 6:[email protected] - 1:30 rest / 7:[email protected] 2 - 1:45 rest / 7:[email protected] - 2:00 rest

Target was a 7:10/Mile pace with a 1:30 rest, but I was all over the place with the pace. Had to rest longer to catch my breath. Good workout over all, the threshold workouts are tough!

[AnonND]

W3D3 - Wednesday

AM Workout

Dead
275 x 5
295 x [email protected]
315 x [email protected]
325 x [email protected] x 2

IBP
125 x [email protected]
130 x [email protected] x 2

Dips
BW x 9, 9, 8

Calf Raises
110 x 12, 10, 10

Hamstring Curl
40lbs x 12, 9

PM Workout

BB Row
115 x 10
135 x 10, 9, 10

Upright Row
40 x 17
50 x 17, 16

Ez Bar Curls
65lbs x 15, 15, 13

French Press
35 x 15, 12
30 x 12

Leg Raises
10 x 4

[AnonND]

W3D4 - Thursday

BW: 176.4

AM Workout

Easy Run
2 Miles / 16:24 (8:12 avg) @6

[AnonND]

W3D5 - Friday

BW: 177.2
Waist: 32.5

AM Workout

Bench
165 x [email protected]
175 x [email protected]
185 x [email protected] x 2

DB IBP
55 x 13, 10, 11

Lunges
40lbs x 10
60lbs x 10
70lbs x 10
80lbs x 13

Ab Wheel
18, 15, 12

Ez Bar Curl
65lbs x 15, 14
55lbs x 16

French Press
32.5 x 15, 11
27.5 x 12

Calf Raises
90lbs x 12, 12, 12

[AnonND]

W3D6 - Saturday

AM Workout

Sprints
800m warm up
100m Strides x 4
800m Test Time / 2:[email protected]
1200m cool down

Pull Ups
BW x 91 reps

[AnonND]

W3D7 - Sunday

Easy Long Run
5 Miles / 40:48 (8:10 avg) @7

Total Miles: 15 miles
Avg BW: 177 (+1.2lbs)
Waist: 32.5 (+0.1)
Total Cals: ***2100 (3 days of going out to eat - went way over on those days)

[AnonND]

W4D1 - Monday

BW: 178.4
Waist: 32.6

AM Workout

HBS
205 x [email protected]
215 x [email protected]
225 x [email protected], 9
215 x [email protected]

Press
100 x5 @6
110 x [email protected]
115 x [email protected], 8, 8

DB Lateral Raises
15s x 17, 15, 15

PM Workout

Pull Ups
BW x 5, 5, 16, 11

DB Row
60 x 13, 12

Ez Bar Curls
60lbs x 15, 15, 13

French Press
32.5 x 17
27.5 x 15
22.5 x 15

Ab Wheel
15, 12, 10, 10

[AnonND]

W4D2 - Tuesday

BW: 178.6

AM Workout

Conditioning Run
800m / 4:20
1600m / 6:[email protected]; 7:[email protected]; 6:[email protected]