HLM Modified

[AnonND]

End of Week 6 Stats

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

[AnonND]

W7D3 - Monday

BW: 179.9

AM Workout

Leg Press
335 x [email protected]
385 x [email protected]
435 x [email protected]
425 x 8

DB BP
60s x 10
65s x [email protected]
70s x [email protected]
65s x 9, 10

Leg Up Bench
135 x 5
150 x 9
135 x 11, 11, 11

Curls
85lbs x 9, 9, 7

DB Curls
20s x 11, 12, 12

Paused Push UPS
BW x 16, 11, 9

[AnonND]

W7D3 - Tuesday

BW: 181

AM Workout

SLDL
225 x 8
265 x [email protected]
275 x [email protected]
245 x 8

BB Row
135 x [email protected]; [email protected]; [email protected]; 11

Decline Paused Bench
140 x [email protected]
150 x [email protected]
160 x [email protected]
150 x 10

NHC
BW x 7; 6; 5; 4

[AnonND]

W7D5 - Wednesday

Easy Run
3 Miles

W7D6

AM Workout

Easy Run
2 Miles

PM Workout

Pull Ups
bunch of reps x bunch of sets

Easy Run
3 Miles

W7D7 - Friday

Longish Run
6 Miles

W8D1 - Saturday

BW: 179.9

AM Workout

HBS
195 x [email protected]
215 x [email protected]
230 x [email protected]
210 x 8 x 2

IBP
125 x 8
135 x [email protected]
145 x [email protected]
155 x [email protected]
145 x 8 x 2

DB Press
47.5 x [email protected]
37.5 x 12, 13, 13

SB Back Fly
17.5 x 13, 13, 12

Curls
65lbs x 13, 13, 10, 9

DB Curls
20s x 12, 12, 13

V Sit Ups
3 sets

Decline Crunches
2 sets

French Press
3 sets

[AnonND]

W8D2 - Sunday

BW: 183.3

AM Workout

Dead
275 x [email protected]
305 x [email protected]
325 x [email protected]
300 x 8 x 2

Bench
165 x [email protected]
180 x [email protected]
185 x [email protected]
175 x 8 x 3

Front Squat
95 x 12
115 x 12
125 x 12

BSS
35lbs x 15 x 3

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

Neutral Grip Lat Pull Down
80lbs x 15, 10

[AnonND]

W8D3 - Monday

BW: 182.3

AM Workout

Easy Run
4 Miles / ~33:30 (8:22 avg) @5

[AnonND]

W8D4 - Tuesday

BW: 181.5

AM Workout

Leg Press
405 x [email protected]
455 x [email protected]
495 x [email protected]
445 x 8

DB BP
60s x 10
65s x [email protected]
70s x [email protected]
65s x 10, 10

Leg Up Bench
135 x 5
145 x 12
135 x 11, 11, 12

Paused Deficit Push UPS
BW x 15, 11, 10

Curls
65lbs x 14, 13, 11, 11

DB Curls
20lbs x 12, 13, 13

[AnonND]

W8D5 - Wednesday

BW: 182.7

AM Workout

SLDL
235 x 8
275 x [email protected]
295 x [email protected]
255 x 8 x 2

BB Row
135 x 6
145 x [email protected]; [email protected]; [email protected]
135 x 11

Decline Paused Bench
145 x 10
155 x [email protected]
165 x [email protected]
150 x 10

NHC
BW x 8, 6, 5, 4

W8D6 - Thursday

BW: 182.3

AM Workout

Easy Run
4 Miles / 33:40 (8:17 avg) @6

[AnonND]

W8D7 - Friday

BW: 182.7

AM Workout

Long Run
7 Miles / 59:16 (8:31 avg) @5

---

End of Week 8 Stats

Total Miles Ran: 15 Miles
Avg BW: 182.4 (+2.5lbs over two weeks)
Waist:
Cals: ~2400 - 2 days not in compliance

[AnonND]

W9D1 - Saturday

BW: 184

AM Workout

HBS
195 x [email protected]
220 x [email protected]
235 x [email protected]
210 x 8 x 3

IBP
135 x 7
145 x 7.5
155 x [email protected]
145 x 8 x 3

DB Press
50 x [email protected]
40 x 11, 10, 9

DB Back Fly
17.5s x 15 x 3

Curls
65lbs x 15, 13, 12, 11

DB Curls
17.5 x 14 x 3

V Sit Ups
BW x 10, 9, 7, 5, 5

French Press
38 x 14, 10, 12

[AnonND]

W9D2 - Sunday

AM Workout

Dead
275 x [email protected]
315 x [email protected]
335 x [email protected]
305 x 8, 6
285 x 8

Bench
165 x [email protected]
180 x [email protected]
190 x [email protected]
175 x 8 x 3

Gobble Squats
52lbs x 15, 15, 16, 17, 20

BSS
35lbs x 15 x 3

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

[AnonND]

W9D3 - Monday

BW: 185.1
Waist:

AM Workout

Easy Run
5 miles / 42:40 (8:31 avg) @ 5

Diet Week 1 of 14

Decided to start the diet out now rather than wait for March 1st. This first week I am just dialing in calories and creating a simple system for each meal.

[AnonND]

W9D4 - Tuesday

BW: 182.2

AM Workout

Leg Press
395 x [email protected]
445 x [email protected]
485 x [email protected]
445 x 8

DB BP
65s x 10
70s x [email protected]
75s x [email protected]
65s x 9, 10

Leg Up Bench
135 x 5
150 x 12
135 x 11, 11, 12

Curls
65lbs x 12
75lbs x 9, 9, 8

DB Curls
20s x 11, 12, 11

Paused Push UPS
BW x 20, 12, 10, 9

[AnonND]

W9D5 - Wednesday

BW: 182.2

AM Workout

SLDL
235 x 8
255 x [email protected]
275 x [email protected]
285 x [email protected]
255 x 8 x 2

- Forgot straps

BB Row
135 x [email protected]; [email protected]; [email protected]; [email protected]; [email protected]

- Again, forgot straps

NHC
BW x 6 x 4

Decline Paused Bench
135 x [email protected]
150 x [email protected]
160 x [email protected]
150 x 10, 11

Chins
BW x 5, 7, [email protected]; [email protected]

[AnonND]

W9D6 - Thursday

BW: 181.9

AM Workout

Easy Run
5 Miles / 41:33 (8:20 avg) @6