HLM Modified

[AnonND]

W4D5 - Wednesday

AM Workout

CGB
135 x 12
145 x [email protected]
155 x [email protected]
145 x 12 x 2

RDL
135 x 10
165 x 10@6
185 x 10@7
195 x 10@8, 8, 8

Shrugs
150 x 12 x 3

Pull Ups
BW x 9, 6, 5, 5, 4, 4, 3, 3, 4 (43 reps)

Cable Row
50 x 18
57.5 x 16
60 x 13

[AnonND]

W4D6 - Thursday

BW: 179.9
Waist: 32.75

AM Workout
0.5 Mile / Warm Up
800m x 3 / 3:04; 3:05; 3:06
1 Mile / Cool Down

---

Notes
- Kept the 800m around @8 today
- BW is creeping up fast
- Feeling a little beat up, think I am going to skip the big volume week this week and go into low volume week part of the program. Or I might adjust the RPEs and keep the volume. We will see how I feel on Saturday.

[AnonND]

W4D7 - Friday

AM Workout

Long Run
8.25 Miles / 1:08:00 (8:22 avg) @5

---

End of Week 4 Stats

Total Miles Ran: 18 Miles
Avg BW: 178.7 (+0.6lbs)
Waist: 32.75 inches (+0.15)
Cals: ~2300

[AnonND]

W5D1 - Saturday

AM Workout

HBS
175 x 8
195 x [email protected]
205 x [email protected]
215 x [email protected]

IBP
135 x 8@6
145 x 8@8
150 x 8@9

Seated DB Press
45s x 10
40s x 11
35s x 12

DB Back Flys
17.5 x 13, 14

Ez Bar Curls
65lbs x 14, 14, 13

Preacher Curls
50lbs x 10 x 3

V Sit UPS
8, 8, 7, 5

French Press
38 x 12, 12
33 x 12

Tris
38 x 10
33 x 14, 12

Deficit Crunches
20 x 2

---

Notes
- Decided to skip the next high volume week, just started to feel a little beat up and old aches were coming back
- Also going to lower running volume. Bottom of my right foot is sore, not sure if its from running or extra walking. Hopefully one week of low mileage will straighten it out.

[AnonND]

W5D2 - Sunday

AM Workout

Dead
275 x [email protected]
290 x [email protected]
300 x 8@8

Bench
160 x 8@7
170 x 8@8
180 x [email protected]

Hack Squat
65 x 12
115 x 12
135 x 12
145 x 12

BSS
26lbs x 14, 15

Chins
BW x 5, 11, 10, 10, 9

Neutral Grip Lat Pull Downs
60lbs x 15
70lbs x 15

[AnonND]

W5D3 - Monday

AM Workout

Erg
20 Minutes @5 / 4262 meters

---

Notes
- Bottom of right foot is still sore. Decided not to run. Nervous it might lead to a stress fracture.
- Will ran later this week but mileage will be low

[AnonND]

W5D4 - Tuesday

AM Workout

Leg Press
335 x 8
385 x 8@7
425 x 8@8
455 x [email protected]

DB Bench
60s x 10@7
65s x 10@8
70s x [email protected]

Leg Up Bench
145 x 10
125 x 12 x 2

Push Ups - Paused
BW x 15, 12

Straight Bar Curl
65lbs x 15, 13, 12

Machine Curls
65 x 10
50 x 10, 10

French Press
37 x 15, 12

Tricep
37 x 14 x 2

[AnonND]

W5D5 - Wednesday

AM Workout

SLDL
235 x 8@7
255 x 8@8
275 x [email protected]

Barbell Row
135 x 10@7; 11@8; 12@9

Paused Decline Bench Press
135 x 10@7
145 x [email protected]
155 x [email protected]

Chins - AMRAP 7 Mins
BW x 8, 7, 6, 5, 4, 4, 4, 4 (42 reps)

NHC
BW x 5, 7, 8

Ab Wheel
12 x 4

[AnonND]

W5D6 - Thursday

BW: 178

AM Workout

Easy Run
3 Miles / ~25:00 @5

W5D7 - Friday

BW: 179.9

AM Workout

Easy Run
4 Miles / 34:20 (8:25 avg) @5

---

End of Week 4 Stats

Total Miles Ran: 7 Miles
Avg BW: 179 (+0.3lbs)
Waist:
Cals: ~2300

Notes
- Low volume week for lifting and running, feel a lot better going into this week.
- Foot is no longer bothering me.

[AnonND]

W6D1 - Saturday

BW: 178.4

AM Workout

HBS
175 x 8@6
195 x 8@7
210 x [email protected]
220 x [email protected]
205 x 8

IBP
135 x 8@7
145 x 8@8
150 x 8@9
140 x 8

DB Press
45s x 12
35s x 12 x 3

DB Back Fly
20s x 10
20s x 8; 12 x 8

Curls
70lbs x 13, 11, 11

Spider Curl
20s x 10 x 3

W6D2 - Sunday

BW: 181
Waist: 32.9

AM Workout

Dead
275 x 8@7
295 x 8@8
310 x [email protected]
285 x 8

Bench
165 x 8@7
175 x 8@8
185 x 8@9
175 x 8 x 2

Safety Squat
65 x 12
115 x 12
135 x 12@7
145 x 12@8
135 x 12

BSS
25 x 15 x 2

Chins
BW x 7, 11, 10, 7, 5

Neutral Grip Lat Pull Down
100 x 11
85 x 11

[AnonND]

W6D3 - Monday

AM Workout

Easy Run
4 Miles / 34:09 (8:29 avg) @5

[AnonND]

W6D4 - Tuesday

BW: 179.9

AM Workout

Tempo Run
1 mile warm up
1 mile tempo ~6:55 @7
1 mile cool down

PM Workout

Leg Press
315 x 8@6
365 x 8@7
405 x 8@8
455 x 8@9
415 x 8

DB Bench
60s x 10@6
65s x 10@7
70s x [email protected]
65s x 10@9

Leg Up Bench
145 x 11
125 x 12 x 3

Push Ups
BW x 14, 10

[AnonND]

W6D5 - Wednesday

PM Workout

SLDL
235 x 8@6
265 x 8@7
285 x 8@8
255 x 8

Row
135 x 10@7; 11@8; 14@9; 10

Decline Paused Bench
135 x 10@7
145 x [email protected]
155 x [email protected]
145 x 10

Curls
65lbs x 15, 14, 13

Spider Curls
15s x 11, 14, 16

French Press
35lbs x 15, 9
30lbs x reps

W6D6 - Thursday

BW: 179.2

AM Workout

Track WO
0.5 Mile Warm Up
200m x 10 / 0:38-0:40 avg
1 Mile Cool Down

[AnonND]

W6D7 - Friday

AM Workout

Long Run
6 Miles / 49:14 (8:12 avg) @6

---

End of Week 6 Stats

Total Miles Ran: 16 Miles
Avg BW: 179 (stayed the same)
Waist:
Cals: ~2400

[AnonND]

W7D1 - Saturday

BW: 179.9

AM Workout

HBS
195 x [email protected]
215 x [email protected]
225 x [email protected]
205 x 8 x 2

IBP
125 x 8
135 x 8@7
145 x 8@8
155 x 8@9
145 x 8 x 2

DB Press
47.5 x 10
37.5 x 12 x 3

Curls
65lbs x 12, 14, 13

DB curls
20lbs x 10, 11, 11

French Press
3 sets

V Sit UPS
8 x 3

Decline Sit UPS
15 x 2

W7D2 - Sunday

AM Workout

10-15 mins of burpee/bicycle

PM Workout

Dead
275 x 8@7
300 x [email protected]
320 x [email protected]
295 x 8, 7

Bench
165 x 8@7
180 x 8@8
190 x 8@9
175 x 8 x 2

SBS
115 x 12
135 x 12
145 x 12
135 x 12

BSS
25 x 15 x 3

Chins
BW x 7, 8, 8, 8, 7

Neutral Grip Lat
85lbs x 12, 14