HLM Modified

[AnonND]

W6D5 - Friday

BW: 181.2

AM Workout

Bench
175 x [email protected]
185 x [email protected]
190 x [email protected], 8, 8, 8

Dips
BW x 11, 10, 10

Paused HBS
135 x 6
155 x 6
165 x [email protected] x 2

Weighted Chins
BW x 8
25lbs x 8, 8, 7

Straight Bar Curls
65lbs x 12 x 4

NHC
BW x 5, 5, 6

[AnonND]

W6D6 - Saturday

PM Workout

Tempo Run
5 Min Warm Up
2 Miles / 14:05 (7:03 avg) @9
4 Min Cool Down

Longest tempo run in a while also pretty hot out today. Moved slower than I'd like.

[AnonND]

W6D7 - Sunday

BW: 184.1

BW Avg: 182.68 (+ ~2.00lbs) - Realizing that I need to make better food choices when I eat out or modify what I eat for the day when I eat out. I am gaining weight too quickly. I am okay with this right now because I am not in the position to control my dietary intake right now, but later on this will need to change.
Calories: ~2300 (+ 2 days of eating out)
Avg Miles: 16.5 miles - Most I've run in one week, in about 2 years


AM Workout

Easy Run
3.83 Miles / 30:48 (8:04 avg) @7

Realizing I can run at an 8:00 pace pretty effortlessly

[AnonND]

W7D1 - Monday

AM Workout

HBS
205 x [email protected]
225 x [email protected]
240 x [email protected], 8, 8

Press
120 x [email protected]
130 x [email protected], 8, 8.5, 9

DB Lateral Raises
20s x 15, 12, 13

Chins
BW x 6, [email protected], 9, 7, 7

DB Rows
70lbs x 9, 8

Ez Bar Preacher Curls
60lbs x 12, 11

Ez Bar Curls
60lbs x 12 x 2

Calf Raises
3 sets

[AnonND]

W7D2 - Tuesday

BW: 181.3

Conditioning Run
1 Mile Warm Up
800m x 4 / splits were 3:15-3:20
1 Mile Cool Down

[AnonND]

W7D3 - Wednesday

BW: 182.7

AM Workout

Deadlift
305 x [email protected]
325 x [email protected]
345 x [email protected], 8, 8

IBP
135 x [email protected]
145 x [email protected]
155 x [email protected], 8, 8

L/U Bench - Myo reps
135 x 16, 5, 5, 4, 4, 4


BB Row
115 x 8
155 x 9, 9, 9, 9

Back Fly Machine
55lbs x 20, 16

Straight Bar Curl
75lbs x 11, 11, 10,

French Press
37.5 x 16, 11
32.5 x 11

Calf Raises
100lbs x 12-15 x 3

[AnonND]

W7D4 - Thursday

BW: 182.2

AM Workout

Long Run
5 Miles / 41:04 (8:09 avg) @6.5

[AnonND]

W7D5 - Friday

BW: 180.2
Waist: 32.9

Bench
175 x [email protected]
185 x [email protected]
195 x [email protected]
190 x [email protected], 8, 8

DB IBP
70 x 8
60 x 11, 9

Paused Squat 0-3-0
135 x 6
155 x [email protected]
175 x [email protected], 7

Chins - AMRAP 7 mins
BW x 9, 7, 6, 5, 4, 4, 4, 4 (43 reps)

NHC
BW x 6 x 3

DB Curls
30s x 12
25s x 13, 12, 11

French Press
37.5 x 12, 12, 11

Calf Raises
90lbs x 12-15 x 3

[AnonND]

W7D6 - Saturday

AM Workout

Easy Run
3 Miles / 23:37 (7:50 avg) @7.5

Pushed it a little today, not on purpose

[AnonND]

W7D7 - Sunday

Sprints
1.25 Mile Warm Up
400m x 4 / ~1:28 splits w/ 2:00 minute rest
1 Mile Cool Down

Miles Ran This Week: 15
BW Avg: 181.6
Waist: 32.9
Calories: ~2400

[AnonND]

W8D1 - Monday (Final Week of Running Program)

BW: 182.2.

AM Workout

HBS
215 x [email protected]
235 x [email protected]
245 x [email protected], 8.5

Press
115 x [email protected]
125 x [email protected]
135 x [email protected], 8.5, 9

DB Lateral Raises
20s x 18, 13, 13

Pull Ups
BW x 7, 6, 10, 8, 7, 7

DB Curls
20s x 15, 12

French Press
37.5 x 12, 12, 10

Calf Raises
3 sets

[AnonND]

W8D2 - Tuesday

BW: 181.3

PM Workout

Sprints
1.5 Mile / Warm Up
200m x 6 / ~:38-:40 with 1:45 rest
1 Mile / Cool Down

Ab Wheel
10 - 15 x 5 sets

[AnonND]

W8D3 - Wednesday

AM Workout

Dead
305 x [email protected]
325 x [email protected]
350 x [email protected], 8

IBP
140 x [email protected]
140 x [email protected]
160 x [email protected], 8, 8.5

LU Bench - Myo Reps
140 x 5, 4, 4, 3

BB Row
135 x 8
155 x 10, 9, 8

DB Back Fly
15s x 17, 14

BB Curls
Bar x 10, 20, 20, 12

Bicep near elbow has been sensitive for curls, especially straight bar. Kept it light.

French Press
37.5 x 10 x 3

Calfs
3 sets

Ab Wheel
10-15 x 5 sets

[AnonND]

W8D4 - Thursday

Long Run
5 Miles / 40:46 (8:09 avg) @7

Recent PR by about 20-30 seconds

Ab Wheel
10-15 x 5 sets

Lessons Learned

I am going to compile a list of lessons learned from this programming block so that I can better program the next conditioning block.

- I wish I attempted to run a 1 mile before I started the training block so that I can see how much my time has/has not improved
- No injuries despite running a lot of miles, I think that has to do with the low RPE runs
- I think tempo runs are really good for getting faster by pushing the threshold and this program did not have enough of them
- My diet habits are good 90% of the time, but I have triggers for binge eating which has resulted in faster than wanted weight gain \
- The binge eating thing is especially true when I am done "cutting" weight and am focused no "maintaining/regaining" - Next bulking block this will be a big focus/effort

[AnonND]

W8D5 - Friday

BW: 182.7

AM Workout

Bench
175 x [email protected]
185 x [email protected]
195 x [email protected], 8, 8

DB IBP
70s x 8
60s x 10, 10

Paused HBS
155 x [email protected]
175 x [email protected]
185 x [email protected]

These felt good

Chins
BW x 5, 6, 7, 8, 9

Noticed that biceps was starting to bother me. Similar to what I have been experiencing on straight curls. I think I introduced Chin Ups too quickly with too much volume.

Super Set
Face Pulls x 12 / NHC x 8 / Abs x 12 x 3 sets

Ez Bar Curls
50lbs x 15, 15, 12

Introduced some tempo at the end

French Press
37.5 x 11, 11, 10

Calf Raises
3 sets