HLM Modified

[AnonND]

W3D3 - Wednesday

BW: 187 (!!!)

AM Workout

Bench
155 x [email protected]
170 x [email protected]
180 x [email protected], 8.5, 9

Leg press
365 x [email protected]
425 x [email protected]
515 x [email protected]
475 x 10

DB BP
75s x 10
55s x 12, 12

Calf Raises
90lbs x 17, 14, 12

Cable Chest Flys
10-15 x 3 sets

Felt these much more than the machine version

[AnonND]

W3D4 - Thursday

AM Workout

Long Run
7 Miles / 57:29 (8:13 avg) @7

PM Workout

Erg
1000m

Pull Ups
BW x 5, 10, 10, 9


DB Back Flys
15s x 15, 16

V Sit UPS
BW x 12 x 2

Ab Wheel
Bw x 15, 20

French Press
42.5 x 9
35 x 12

Tricep Pushdown
35 x 13
30 x 15

Machine Curls
55lbs x 15 x 2

Sitting Hammer Curls
15s x 15 x 2

[AnonND]

W3D5 - Friday

AM Workout

Deadlift
275 x [email protected]
305 x [email protected]
325 x [email protected], 8, 9

CGBP
135 x [email protected]
150 x [email protected]
165 x [email protected]
150 x 10 x 2

DB Low IBP
60s x 10 (-2)
45s x 12, 12, 12

Leg Exten.
85lbs x 16, 13, 13

[AnonND]

W3D6 - Saturday

AM Workout

Sprints
1 Mile Warm Up
800m x 4 / 3:04; 3:09; 3:10; 3:08 - 1:30 rest
1 Mile Cool Down

[AnonND]

W1D1 - Sunday

BW: 186.2
Waist: 33.7

AM Workout

HBS
215 x [email protected]
225 x [email protected]
235 x [email protected]

Press
115 x [email protected]
125 x [email protected]
130 x [email protected] - Overshot

RDL
155 x [email protected]
175 x [email protected]

Lunges
BW x 15
70lbs x 12 x 2

Machine Curls
65lbs x 15, 13, 11

French Press
35 x 15, 13, 11

---

I am back home and ready to start new programming. This time I'll be mixing in Powerbuilding template with a more advanced 4 day running program that is focused on improving 1 mile time. Both of the programs are 8 weeks, that I'll run concurrently. The goal is to lose BF, improve my 1 mile run time, and keep my strength. Objective goals are ~32.5 inch waist, 5:40 1 mile time, and similar 1RM numbers.

[AnonND]

W1D2 - Monday

BW: 184.3

AM Workout

Easy Run
3.1 Miles / 26:01 (8:13 avg) @7

PM Workout

Pull Ups
BW x 5, 6, 7, 8, 9, 7

Dumbell Press
20lbs x 30, 35, 40, 45

[AnonND]

W1D3 - Tuesday

BW: 185.1

AM Workout

Dead
315 x [email protected]
335 x [email protected]
355 x [email protected] - Recent PR??

CGB
135 x [email protected]
155 x [email protected]
165 x [email protected]
175 x [email protected]

DB IBP
65s x 10
50s x 11 x 2

Machine Curls Tempo
55 x 13
65 x 10 x 2

V Sit Ups
BW x 11, 9, 7

Ab Wheel
BW x 15 x 2

W1D4 - Wednesday

AM Workout

Condition Run
1 Mile Warm Up
1 Mile x 2 / 7:10; 7:19 - 1:30 rest
0.5 Mile Cool Down

Run was slow today

PM Workout

Pull Ups - AMRAP 5 Mins @7

KB Press
35lbs x 25 x 4

1 Mile Run

[AnonND]

W1D5 - Thursday

BW: 184.3
Waist: 33.6

AM Workout

Bench
175 x [email protected]
185 x [email protected]
195 x [email protected]
205 x [email protected] - Overshot probably could have done 6 but did not have a spotter

Hack Squat
95lbs x [email protected]
135lbs x [email protected]
155lbs x [email protected]

These are very hard

Deficit Pause Push Ups w/ Pause at Bottom
BW x 20, 17, 17

NHC
BW x 8, 8, 7

Ez Bar Curl
60lbs x 15, 13, 13

French Press
37.5 x 3 sets

Plank
1:30 Hold / 1:00 rest x 3

W1D6 - Friday

BW: 183.3

Long Run
6.3 Miles / ~52:00 (8:21 avg) @6

BW Avg: 184.6
Waist: 33.65
Cals: ~2170
Miles Ran: 14 Miles

W2D1 - Saturday

HBS
185 x 6
205 x [email protected]
225 x [email protected], 7, 7.5

Press
100 x 6
110 x [email protected] - No belt
120 x [email protected], 8, 8.5

RDL
135 x 10
155 x [email protected]
175 x [email protected]

Lunges
BW x 14
60lbs x 14 x 2

Ez Bar Curl
60lbs x 15 x 3

Calf Raises
95lbs x 12 x 3

French Press
35lbs x 3 sets

[AnonND]

W2D2 - Sunday

BW: 183.6

AM Workout

CGBP
135 x [email protected]
155 x [email protected] x 4

Low IDBP
65s x 12
50s x 12 x 2 - Easy

Deadlift
275 x 6
305 x [email protected]
315 x [email protected] x 3

Cable Row
42.5 x 16
50 x 15
60 x 12 x 2

Calf Raises
75lbs x 14 x 3

Ez Bar Curls
55lbs x 20, 15, 15

French Press
35lbs x 14, 11, 9

---

Keeping RPE around 7 this time around. Experimenting after listening to the podcast. I am not too concerned if my strength drops a bit since I am more focused on improving my run time right now and losing BF.

[AnonND]

W2D3 - Monday

AM Workout

Easy Run
3.2 Miles / 24:56 (8:10 avg) @6.5

PM Workout

Pull Ups - AMRAP 6 Mins
BW x ~35 reps

Ammo Can Press
35lbs x 30, 40, 40

V Sit Ups
10, 10, 8, 6

[AnonND]

W2D4 - Tuesday

BW: 183.6

AM Workout

Conditioning Run

1 Mile Warm Up
400m x 6 / 1:27; 1:22; 1:25; 1:25; 1:26; 1:25
1 Mile Cool Down

PM Workout

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

DB Press
20s x 20 + 10s x 20 x 3


W2D5 - Wednesday

BW: 184.3

AM Workout

Bench
155 x 6
175 x [email protected]
185 x [email protected], 7, 8

Hack Squat
95lbs x 10
135lbs x 10
185lbs x [email protected], [email protected]

Dips
BW x 13, 11, 11

Hamstring curl
10 x 3

Calf Raises
95lbs x 12 x 3

Ez Bar Curls
65lbs x 15, 15, 14

French Press
37 x 12, 10, 9

[AnonND]

W2D6 - Thursday

BW: 183.6

AM Workout

Tempo Run
1 Mile Warm Up
2 Miles Tempo / 7:30; 7:09
1 Mile Cool Down

Ran slow on the tempo today, should have tried to push a little harder

PM Workout

Pull Ups
BW x 5, 5, 13, 10, 8

Ammo Press
35lbs x 50, 40, 50

W2D7 - Friday

BW: 183.6

AM Workout

Long Run
6 Miles / 49:50 / (8:10 avg) @7

Legs felt heavy. Getting used to volume of running and lifting.


Total Miles Ran: 16.5 Miles
Avg BW: 183.6
Calories: 2100

[AnonND]

W3D7 - Saturday

AM Workout

HBS
185 x 6
210 x [email protected]
230 x [email protected], 7, 7

Press
100 x 6
115 x [email protected]
125 x [email protected], 7

RDL
135 x 10
165 x 10
185 x 10

Lunges
BW x 12
70lbs x 15 x 2

Calf Raises
115 x 12 x 3

Ez Bar Curls
65 x 15
75 x 12, 12

French Press
35 x 14, 11, 10

[AnonND]

W3D2 - Sunday

Deadlift
275 x 6
305 x [email protected]
320 x [email protected] x 3

CGBP
140 x 8
160 x [email protected] x 4

Low DB IBP
65s x 13
55s x 11, 12

Cable Row
50 x 16
60 x 12
70 x 12, 11

Calf Raises
95 x 15, 13, 11

Straight Bar Curls
55lbs x 12 x 3

French Press
35 x 14, 9
30 x 10

[AnonND]

W3D3 - Monday

BW: 182.5

AM Workout

Easy Run
4 Miles / 33:00 (8:15 avg) @6

Neutral Pull Ups
AMRAP 6 Mins

Ab Wheel
15 x 3

V Sit Ups
8 x 2