HLM Modified

[AnonND]

W6D7 - Friday

AM Workout

Long Run
6 Miles / 49:30 (8:05 avg) @6

Total Miles Ran: 15 Miles
Avg BW: 181.1
Waist: 32 7/8ths
Cals: 2000

[AnonND]

W7D1 - Sunday - Deload Week

BW: 180.6

HBS
185 x 6
215 x [email protected]
225 x [email protected]

Felt tougher today but moved well

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

RDL
135 x 12, 12, 10

Ammo Cam Lifts
3 sets

PM Workout

8 Mile Hike / 2000m Elevation Gain - Moderate/Difficult

W7D2 - Sunday - Deload Week

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

CGBP
135 x 8
155 x [email protected]
165 x [email protected] x 2

DB IBP
65s x 9, 8, 7

Cable Row
60lbs x 12
70lbs x 10 x 3

Straight Curls
70lbs x 10 x 3

Spider DV Curls
20s x 10
15s x 15, 14

[AnonND]

W7D3 - Monday - Low Volume

BW: 179
Waist: 32 7/8

Easy Run
~2 Miles / 18:00 @5
5 Strides

W7D4 - Tuesday - Low Volume

BW: 179.9

AM Workout

Easy Run
~2 Miles / 17:54 @5
5 Strides

Ab Wheel
20, 15, 10

PM Workout

Pull Ups
BW x 5, 5, 5, 7, 7, 7, 7, 7 (50 total)

W7D5 - Wednesday

BW: 179.0

Bench press
165 x [email protected]
175 x [email protected]
185 x [email protected]
195 x [email protected]
185 x 6

Leg Press
315 x [email protected]
365 x [email protected]

Old lady kicked me off the leg press early

Dips
BW x 16, 12, 10, 12

Hamstring Curls
50 x 15, 12, 12

Ammo Can Lift
40lbs x 40, 40, 40, 35

Ez Bar Curls
75lbs x 12, 12, 10

Spider DB Curls
20s x 10
15s x 15

[AnonND]

W7D6 - Thursday

BW: 180.6
Waist: 32 3/4th

AM Workout

Easy Run
~ 2 Miles / 17:[email protected]

[AnonND]

W7D7 - Friday

BW: 179.9

BW Avg: 180
Waist: 32 7/8
Cals: 1900
Miles Ran: 10 Miles

AM Workout

3 Mile Test Run
0.5 Mile Warm Up
3 Miles / 19:35 (PR!) @9
1 Mile Cool Down

All time PR for 3 Mile time by 10 seconds and recent PR by 42 seconds. Conditions were perfect and I ran it on the track. At 1 mile my split was 6:30; at 2 miles split was 13:10.

---

This is the half way point w/ diet and program. I did a good job with this cycle of balancing lifting and running. I improved on some of my lifts and really improved on my 3 Mile run time. Additionally, I was able to stick with the diet and lost about 5lbs. Overall, everything went well and I will probably run a similar cycle when I am building my endurance capacity.

The only improvement I can think of is having a better plan on when I have to eat out or when I am out drinking.

Tomorrow I will begin another cycle. This will be 6 week running program aimed at improving my 5k time. I will run that congruently w/ the Endurance template. My weekly mileage should go up to low 20s, however the volume on my lifts should be lower than last cycle, especially for lower body lifts. My diet goals will remain the same, with the intent of ending up around 175lbs in 6 weeks. This upcoming week I will be doing a diet break and eating around maintenance for personal/travel reasons.

[AnonND]

W1D1 - Saturday

AM Workout

HBS
185 x 5
215 x [email protected]
225 x [email protected] x 3

IBP
125 x 5
135 x [email protected]
150 x [email protected] x 3

DB BP
55s x [email protected]
65s x [email protected]

Pull Ups in between DB BP
BW x 6, 7, 7

Ammo Can Lift
40lbs x 30 x 3

Straight Bar Curls
80lbs x 8 x 3

Spider DB Curls
20s x 8, 10

W1D2 - Sunday

Easy Run
~4 Miles / 32:57 (8:12 avg) @5

[AnonND]

W1D3 - Monday

Dead
275 x 5
305 x [email protected]
325 x [email protected], 7, 7.5

Bench Press
155 x [email protected]
170 x [email protected] x 2

DB Row
60s x 10
70s x [email protected], 8

Chins
BW x 5, 8, 8

French Press
37 x 12
32 x 12
27 x 11, 10

Cable Curls + DB Curls
3 super sets

V Sit UPS
BW x 10, 8, 5

PM Workout

4 Mile Hike / 1200 ft elevation gain

W1D4 - Tuesday

AM Workout

Easy Run
4 Miles / ~32:00 @5

[AnonND]

W1D5 -Wednesday

AM Workout

Leg Press
335 x [email protected]
385 x [email protected]
425 x [email protected]

Bench press
155 x 5
175 x [email protected]
185 x [email protected] x 3

DB BP
65s x [email protected]
70s x [email protected]

NHC
BW x 5 x 4

Chins - 6 Min AMRAP
BW x 10, 6, 5, 4, 4, 4, 5

Ammo Can Lift
30lbs x 80, 30, 30

Ez Bar Curl
85lbs x 9, 8, 7
65lbs x 10

[AnonND]

W1D6 - Thursday

AM Workout

Easy Run
4 Miles / 33:30 (8:20) @5

[AnonND]

W1D7 - Friday

AM Workout

Long Run
6 Miles / 49:30 (8:09avg) @6.5
Strides x 3 reps 10-15s

[AnonND]

W2D1 - Saturday

AM Workout

HBS
215 x [email protected]
230 x [email protected], 7, 7, 7.5

IBP
145 x [email protected]
155 x [email protected], 7, 7, 7

DB Sitting Press
35s x 8
40s x 8
45s x [email protected], [email protected]

Neutral Grip Pull UPS
BW x 8 x 4

Ez Bar Curls
75lbs x 11, 10, 8,

V Sit UPS
4 sets

W2D2 - Sunday

AM Workout

Deadlift
305 x [email protected]
325 x [email protected], 7, 7, 7

Bench Press
160 x [email protected]
170 x [email protected], 7, 7

Ammo Can Lift
40lbs x 50, 35, 35, 40

DB Row
60s x 10
70s x 10 x 3

Curls
65lbs x 4 sets

Abs
4 sets

[AnonND]

W2D3 - Monday

AM Workout

Run Workout
0.5 Mile Warm Up
400m x 6 / 1:23; 1:21; 1:23; 1:24; 1:25; 1:22 - 2:00 Rest
1 Mile Cool Down

[AnonND]

W2D4 - Tuesday

BW: 179.9

AM Workout

Easy Run
4 Miles / 33:41 (8:18 avg) @5

W2D5 - Wednesday

BW: 179.0

AM Workout

Bench
155 x 5
175 x [email protected]
185 x [email protected] x 4

DB BP
65s x [email protected], 7.5
65s x [email protected]

Hack Squat
BW x 8
50lbs x 8 + 10 Lunges x 2

NHC
BW x 10, 9, 8

[AnonND]

W2D6 - Thanksgiving

BW: 179.0

AM Workout

Easy Run
4.5 Miles / 37:45 (8:30) @6

Moved slow today

Ammo Can Lifts
40lbs x 50, 45, 35, 30

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

French Press
3 sets

Curls
3 sets

[AnonND]

W2D7 - Friday

BW: 179.9

Long Run
6 Miles / 48:52 (8:06 avg) @6

---

End of Week 1 Stats

Total Miles Ran: 17.5 Miles
Avg BW: 179.4
Waist: 32 7/8ths
Cals: ~1900