HLM Modified

[AnonND]

W3D4 - Monday

PM Workout

Dead
275 x 6
315 x [email protected]
335 [email protected]; 7.5; 7.5

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

DB IBP
65s x [email protected]
50s x [email protected]; [email protected]

Ez Bar Curls
85lbs x 11, 10, 8, 7

W3D5 - Tuesday

BW: 179.1

AM Workout

Leg Press
315 x 10
405 x [email protected]
425 x [email protected]; 7.5
405 x [email protected]

Bench Press
155 x 6
175 x [email protected]
185 x [email protected]; 7; 7.5

Dips
BW x [email protected]; [email protected]; [email protected]

Chins
Bw x 6; [email protected]; [email protected] (+1); [email protected]

Leg Curls
10 x 3 sets

V Sit Ups
3 sets

Curls
3 sets

Leg Raises
3 sets

[AnonND]

W3D6 - Wednesday

BW: 181.9
Waist: 33.0

AM Workout

Easy Run
4 Miles / 34:01 (8:15 avg) @5

[AnonND]

W3D7 - Thursday

AM Workout

Easy Run
4 Miles @ 5

W3D8 - Friday

PM Workout

Track WO
0.5 Mile Warm Up
800m x 4 / 3:15 avg - 4:00 rest
0.5 Mile Cool Down

---

End of Week 3 Stats

Total Miles Ran: 19 Miles*
Avg BW: 180.5
Waist: 33.0
Cals: ~2000 - 4 days of travel

* = Week longer because of last week

[AnonND]

W4D1 - Saturday

BW: 177.8

AM Workout

HBS
205 x [email protected]
225 x [email protected]
240 x [email protected]
225 x [email protected] x 2

IBP
135 x 6
150 x [email protected]
160 x [email protected]
150 x [email protected];
135 x [email protected]

Leg Ext.
70lbs x 15 x 2

Chins
BW x 5 x 2
45lbs x 6 x 3

Ez Bar Curls
85lbs x 12, 9
70lbs x 12, 10

[AnonND]

W4D2 - Sunday

AM Workout

Easy Run
4 Miles / 34:39 (8:30 avg) @5

- Felt slow today

[AnonND]

W4D3 - Monday

PM Workout

Dead
275 x 6
295 x [email protected]
315 x [email protected]
330 x [email protected]
315 x [email protected]
305 x [email protected]

- Traveling = no belt

CGBP
135 x 8
145 x 8
155 x [email protected]
165 x [email protected] x 3

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

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

French Press + Push UPS
12 + 10; 10 + 10; 8 + 10

Curls
65lbs x 13; 11
55lbs x 10; 10

[AnonND]

W4D4 - Tuesday

PM Workout

Long Run
6 Miles / 50:30 @6

[AnonND]

W4D5 - Wednesday

BW: 176.2

AM Workout

Conditioning WO
0.75 Mile / Warm Up
400m x 2
1200m x 2 / 4:55 avg
0.5 Mile / Cool Down

[AnonND]

W4D6 - Thursday

BW: 178.2

AM Workout

Leg Press
315 x 10
385 x [email protected]
435 x [email protected]
385 x [email protected]; @7

Bench Press
155 x 6
170 x [email protected]
180 x [email protected]
190 x [email protected]; 8
180 x [email protected]

Dips
BW x [email protected]; [email protected]; [email protected]

Chins
BW x 7; 7; 8; 7; 6; 5 (40 reps total)

[AnonND]

W4D7 - Friday

PM Workout

Run
4 Miles / ~31:00 @7

---

End of Week 4 Stats

Total Miles Ran: 19 Miles
Avg BW: 177.5 (-3.0lbs)
Waist: 32.6 (-0.4)
Cals: ~2000

---

W1D1 - Saturday*

BW: 177.8

PM Workout

HBS
205 x 5
215 x [email protected]
225 x [email protected]; 7

Press
105 x 5
115 x [email protected]
120 x [email protected]; 7.5

DB Seated Press
50lbs x [email protected]
40lbs x [email protected]; [email protected]

Chins
BW x 5 x 2
35lbs x [email protected] x 3

DB Curls
20lbs x 14; 12; 10; 9


* = Shifting focus on running. Changes include adding another track style workout for running and doing less leg strength sets for lifting. Still running 4 days and lifting twice.

[AnonND]

W1D2 - Sunday

AM Workout

Dead
275 x 5
305 x [email protected]
325 x [email protected]; 7

BP
155 x 8
170 x [email protected]
175 x [email protected]

PC
95 x 3
125 x 3
135 x 3 x 2

Rows
135 x [email protected];@7;@

Pull Ups
5min AMRAP x 5; 5; 4; 4; 4; 4

Ab Wheel Super set w/ Push Ups
15 x 3

Push Ups
BW x 15 x 3

[AnonND]

W1D3 - Monday

BW: 179.9

AM Workout

Easy Run
4 Miles / 35:04 (8:40 avg) @5

[AnonND]

W1D4 - Tuesday

BW: 178.6

AM Workout

Conditioning WO
0.5 Mile Warm Up
800m x 3 (target 3:15 w/ 2 min rest ) / 3:11; 3:13; 3:05
1 Mile Cool Down

[AnonND]

W1D5 - Wednesday

BW: 179.9
Waist: 32.75

AM Workout

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

Bench
165 x 5
175 x [email protected]
185 x [email protected]; @7

DB Bench
55lbs x 8
65lbs x [email protected]
70lbs x [email protected]

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

Curls
55lbs x 13; 12; 11

[AnonND]

W1D6 - Thursday

BW: 178.6

AM Workout

Threshold Run
0.75 Mile Warm Up
1.5 Mile Threshold at 7:[email protected]
0.5 Mile Threshold at 6:[email protected]
0.75 Mile Cool Down