HLM Modified

[AnonND]

W3D4 - Tuesday

BW: 182.3
Waist: 33.25

AM Workout

Tempo Run
1 Mile Warm Up
2 Miles Tempo / 7:26; 7:50
1 Mile Cool Down

My avg pace for Tempo Runs has been slow as of late. I think I would benefit from finding somewhere better to run for tempo run workouts ( somewhere with less cars and is less urban).

[AnonND]

W3D5 - Wednesday

BW: 180.6

AM Workout

Bench
165 x 6
175 x [email protected]
185 x [email protected], 7.5, 7

Smith Machine Squat Paused
85lbs x [email protected] x 3

Dips
BW x 14, 11, 10

NHC
BW x 8, 7, 7

Ez Bar Curl
75lbs x 10 x 3

French Press
35 x 3 sets

[AnonND]

W3D6 - Thursday

BW: 182.5

AM Workout

Sprints
1 Mile
200m x 8 / ~0:39 avg
1 Mile

[AnonND]

W3D7 - Friday

BW: 180.6

Easy Run
5 Miles / 41:14 @6

Total Miles Ran: 17 Miles (was planning on doing more miles this week but parts of left leg were feeling sore and achy)
Avg BW: 181.68 (-1.94lbs)
Avg Waist: 33.25 (-.30)
Cals: 2000

W4D1

BW: 180.6

HBS
215 x [email protected]
225 x [email protected]
240 x [email protected]
225 x 6 x 2

Press
115 x [email protected]
130 x [email protected]
120 x [email protected], 8

RDL
135 x 10
175 x 10
195 x 10

Lunges
BW x 15
70lbs x 15 x 2

Ez Bar Curl
75lbs x 12 x 2

Spider Curls
20s x 11
15s x 15

Ammo Push Press
35lbs x 50, 40, 40

Calf Raises
115 x 13 x 3

[AnonND]

W4D2 - Sunday

Dead
275 x 6
315 x [email protected]
335 x [email protected]
320 x 6 x 2

CGBP
135 x 8
155 x [email protected]
170 x [email protected], 7, 7.5, 8

Low IDBP
70 x 7
60 x 9
50 x 12, 11

Cable Row
50 x 15
60 x 15
70 x 12 x 2

Ez Bar Curls
55lbs x 15, 15, 12, 11

French Press
3 sets

Calf Raises
3 sets

[AnonND]

W4D3 - Monday

BW: 181.1
Waist: 33.2

AM Workout

Easy Run
3 Miles / ~25 @5
Strides x 5

Ammo Can Lift
30lbs x 50 x 4

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

[AnonND]

W4D4 - Tuesday

AM Workout

Sprint W/O
0.5 Mile / Warm Up
1 Mile x 3 / 6:[email protected]; 6:[email protected]; 6:[email protected]
0.5 Mile / Cool Down

Ran on the track so 1 Mile times were much more accurate than previous weeks. Good confirmation that I am getting faster.

[AnonND]

W4D5 - Wednesday

BW: 180.6

AM Workout

Bench
165 x 6
180 x [email protected]
190 x [email protected]
180 x 6 x 2

Paused Hack Squat Smith Machine
105 x 8 x 2
125 x 8
145 x 7

Dips
BW x 15, 12, 11

NHC
8, 8, 8

Machine Curls
65 x 15 x 2

DB Sitting Curls
20s x 10, 10

V Sit UPS
BW x 4 sets

Ammo Can Lifts
30lbs x 30 x 4

PM Workout

Agility Style Warm Up

Shuttle Sprints
300 yards x 3 / ~1:00 - 2:40 rest

[AnonND]

W4D6 - Thursday

BW: 179.9

Easy Run
4 miles / ~33 @6

W4D7 - Friday

BW: 181.2

Long run
6 Miles / ~49:00 @5

Total Miles Ran: 17.5 miles
Avg BW: 180.5 (-1.5lbs)
Waist: 33.25
Cals: 2000

W5D1 - Saturday

AM Workout

HBS
215 x [email protected]
230 x [email protected]
245 x [email protected]
225x 6 x 2

Press
115 x [email protected]
125 x [email protected]
115 x 6 x 3

RDL
135 x 10
155 x 8
185 x 8
205 x 8

Lunges Kbs
40 x 15
60 x 15 x 2

Ez Bar Curls
75 x 13 x 2

Spider Curls
15s x 14 x 2

Ammo Can Lift
35lbs x 40, 30, 50

Calf Raises
3 sets

[AnonND]

W5D2 - Sunday

CGB
155 x [email protected]
175 x [email protected]
165 x [email protected], 7.5
155 x [email protected]

Deadlift
275 x 6
325 x [email protected]
345 x [email protected]
325 x 6 x 2

Low DB IBP
75 x 8
60 x 10, 9, 9

Cable Row
60lbs x 15, 13, 13

Inverted Row
BW x 8 x 2

French Press
37 x 12
32 x 12, 10
27 x 10

Straight Bar Curls
55lbs x 15
65lbs x 12, 11, 10

W5D3 - Monday

BW: 182.9

AM Workout

Easy Run
3 Miles / 25:[email protected]
6 Strides

Hurt my ankle during the run by taking an awkward step. Ankle does not hurt to run on but is pretty sensitive otherwise. Might have to adjust running/lifting this week depending on how it feels throughout the rest of the day.

PM Workout

Ammo Can Lift
40lbs x 40, 30, 40, 30

Neutral Grip Pull Ups
BW x 5, 8, 8, 8, 8, 7, 7

Planks
1:15 x 4

[AnonND]

W5D3 - Tuesday

BW: 180.6

AM Workout

Easy Run
2.25 Miles / 17:41 @6

Ankle felt fine this morning, no pain during the run. Good news.

[AnonND]

W5D5 - Wednesday

BW: 180.6
Waist: 32.95 - Under 33 Woo! 1 more inch to go

AM Workout

Bench
180 x [email protected]
190 x [email protected]
185 x [email protected], 7.5

Leg press
315 x 8
365 x [email protected]
405 x [email protected] x 3

Dips
BW x 16, 11, 10, 10

Hamstring Curls
40lbs x 12 x 3

Calf Raises
3 sets

Ammo Can Lift
35lbs x 75, 60, 60

Ez Bar Curls
85lbs x 13 x 2

Spider Curls
20s x 16
15s x 17

[AnonND]

W5D6 - Thursday

AM Workout

Sprints
0.5 Mile / Warm Up
800m x 4 / 3:10; 2:59; 3:05; 3:09 - Rest times 1:30; 3:00; 3:15
0.75 Mile Cool Down

Legs felt heavy today. Maybe I need a quick snack before sprints? Maybe it was the leg press from yesterday? Also for the past few months I’ve had a click in my right hip develop. Usually happens when laying down or just starting to walk after sitting down for a while. Wonder if it is related to the higher mileage?

Either way, my right ankle felt fine which is really good news.

W5D7 - Friday

BW: 180.6

AM Workout

Long Run
6 Miles / 51:12 @6

Slow today again

PM Workout

Pull Ups
BW x ~50 reps

Avg BW: 181.75 (1.25)
Cals: 2000
Total Miles Ran: 14 Miles

W6D1 - Saturday

BW: 180.6

AM Workout

HBS
215 x [email protected]
230 x [email protected]
245 x [email protected]
230 x 6

Press
105 x 6
115 x [email protected]
125 x [email protected]
120 x 6
115 x 6

RDL
135 x 10
155 x 10
185 x 10 x 2

Ammo Can Lift
40lbs x 40 x 3

Ez Bar Curls Myo Reps
75lbs x 13 x 5 x 5

W6D2 - Sunday

AM Workout

Deadlift
275 x 6
315 x 6
330 x [email protected]
345 x [email protected]
330 x 6

Ankle is sensitive today

CGBP
155 x [email protected]
175 x [email protected]
165 x 8 x 3

Low DBIBP
70s x 10
60s x 10, 9, 9

Cable Row
60lbs x 15
70lbs x 12, 12, 10

Ez Bar Curls
75lbs x 12 x 2

Spider Curls
20s x 9, 9 + 12s x 6

French press
4 sets

---

Reflection on 6 Weeks into diet/training plan.

I think the diet portion of the plan is going pretty well/above average. I was losing weight at a pretty steady rate and am now a bit leaner. Probably in the 15% range. My toughest obstacle is definitely binging on the weekends after eating a bit. I think I can fix that by (1) limiting the amount of alcohol I drink and (2) by reminding myself of my long term goals when I am in those social situations. I have about 8 more weeks of dieting until I start the next phase of training.

The training phase is going well too. My lifts are all doing well and have slowly improved over the last 6 weeks. I am currently programming on a weekly basis. The next two weeks my lifting volume and running volume will decrease slightly so that I am fresh for the CFT. After taking the CFT I will jump into 8 week programming of a running plan training for a 5k PR. I am planning on running 4-5 days and increasing the mileage to 20-25. I will run the endurance template with the running programming concurrently.

After 8 weeks plans.

Hopefully I will PR on the 5k (goal is 19:30) and will be at a 175lbs BW with a close to 32 inch waist. At that point I will be in a good position to start the hypertrophy phase and will try to maintain my running times. I will figure the exact programing for that later on but it will probably be 3-4 days of lifting (Hypertrophy or Bodybuilding template) and 3 days of running.

[AnonND]

W7D3 - Monday

AM Workout

Easy Run
3 Miles / ~25:00 (8:20 avg) @5
5 Strides

PM Workout

Chins
BW x 8, 12, 10, 10

Abs
4 sets

W6D4 - Tuesday

AM Workout

Sprints
0.5 Mile Warm Up
400m x 8 / 1:27; 1:21; 1:22; 1:23; 1:24; 1:25; 1:22; 1:22 / Rest 2:00 for first 6 2:30 for last two
1 Mile Cool Down

- This was a tough workout. I am pretty happy with the splits overall but it would be ideal to average under 1:20 at this point.

PM Workout

Ammo Can Lift
36lbs x 40 x 4

Pull Ups
BW x 5 x 4

W6D5 - Wednesday

BW: 180.6

Bench
175 x [email protected]
185 x [email protected]
195 x [email protected]
185 x 6 x 2

Leg Press
315 x 8
365 x 8
405 x 8 x 2

Dips
BW x 16, 12, 11, 9

NHC
BW x 10, 7, 7

Ez Bar Curl
75lbs x 10, 10, 9, 8 + 55lbs x 6

[AnonND]

W6D6 - Thursday

BW: 181.1
Waist: 32 7/8

AM Workout

Sprint
0.5 Mile Warm Up
200m x 10 / 1:30 Rest / ~00:39 avg
1 Mile Cool Down