HLM Modified

[AnonND]

W1D7 - Friday

BW: 177.9

AM Workout

Long Run
11 Miles / 1:35:08 (8:36 avg) @6

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End of Week 1 Stats

Total Miles Ran: 21.5 Miles*
Avg BW: 178.7 (+1.2lbs)**
Waist: 32.75 (+0.15)***
Cals: ~2000

* = Most miles I have ran in a single week in years
** = Not too worried about this, the previous week there were less measurement and I think I was not holding much water weight. In short, I think this week I stayed the same as last week.
*** = Have been very consistent with the diet. The only improvement I can make now is for my one meal of the week where I go out. Need to be more selective in food choices for that meal.

[AnonND]

W2D1 - Saturday

BW: 177.9

AM Workout

HBS
205 x 5
215 x 5@6
225 x 5@7; @7

- Did not want to add another set or weight because of yesterday's long run

Press
105 x 5
115 x [email protected]
120 x [email protected]; @7; @8

Seated Db Press
50lbs x 10@9 (+ 2 reps)
45lbs x 8@8
40lbs x 10@8

Lat Pull Down
88lbs x 15
99lbs x 15 x 2

Seated Db Curls / Push UPS
20lbs x 15 + 15; 14 + 15; 12 + 15; 13+15

[AnonND]

W2D2 - Sunday

AM Workout

Ab Wheel
15; 15; 12; 12

V Sit UPS
5; 7; 8

Push Ups
BW x 20 x 3

PM Workout

- Got back home in time to lift

Dead
275 x 5
305 x 5@6
325 x 5@7 x 3

Bench
155 x 8
165 x 8@7
175 x 8@8 x 2

Rows
135 x 10@7; 12@8; 12@8

Ez Curls / Tricep
75lbs x 15 + 15; 13 + 16; 12 + 13; 10 +12

W2D3 - Monday

BW: 178.6

AM Workout

Easy Run
5 Miles / 44:12 (8:35) @5

- Felt slow today

[AnonND]

W2D3 - Tuesday

BW: 179.3 - Wondering what is going on here. I have been very consistent w/ the diet and have limited alcohol and eating out to once a week.

AM Workout

Track Workout
0.5 Miles Warm Up
200m sprint + 200m jog + 400m spring + 400m jog x 4
1 Mile Cool Down

Times for springs were:
1st Set: :42 / 1:32
2nd Set: :41 / 1:31
3rd Set: :39 / 1:28
4th Set: :40 / 1:30

- Track workout from Jack Daniel's Vdot 5k program

[AnonND]

W2D5 - Wednesday

AM Workout

Leg Press
315 x 10
385 x 10@7
435 x 10@8
415 x 10@8

Bench press
165 x 5
175 x 5@6
185 x [email protected]; 7; 7.5

Db BP
60lbs x 8@6
65lbs x 8@7
70lbs x [email protected]; [email protected]

To be continued…

PM Workout

Chins
BW x 5-6 sets

Curls
3 sets

Push Ups
3 sets

Ab Wheel
3 sets

[AnonND]

W2D6 - Thursday

BW: 176.6

AM Workout

Track Workout
0.5 Mile Warm Up
1 Mile x 3 w/ 1:00 Rest - Target pace = 6:45
1 Mile Cool Down

Times
1st Mile: 6:47 / 1:30 rest
2nd Mile: 6:37 / 1:45 rest
3rd Mile: 6:42

[AnonND]

W3D1 - Friday

BW: 176.6

PM Workout

HBS
205 x 5
215 x 5@6
225 x [email protected]; 4@7; 5@7

Press
105 x 5
115 x 5@6
125 x 4@7 x 3

DB Press
50lbs x 10@9
45lbs x 9@8 x 2

Chins
35lbs x 6 x 4

DB Curls
20lbs x 14, 14, 12, 13

Push ups
BW x 20 x 4

[AnonND]

W3D2 - Saturday

PM Workout

Easy Run
~37 minutes @5

Crunches
4 sets

[AnonND]

W3D3 - Sunday

PM Workout

Bench
160 x 8@6
170 x 8@7
180 x [email protected]
175 x [email protected]

RDL
135 x 8
185 x 8@6; 6
205 x 8@6
225 x 8@7

- No deadlifts at this gym

Hack Squat
95lbs x 10
145 x 10 x 2

Rows
135 x 10
155 x 8 x 3

Pull Ups + Push UPS
BW x 6 + 15 x 4

Curls
5 sets

[AnonND]

W3D4 - Monday

PM Workout

Easy Run
4 Miles / 33:30@6

W3D5 - Tuesday

BW: 176.6

AM Workout

Track WO
0.5 Miles Warm Up
400m + 400m recovery jog x 5 / 1:27 pace w/ 0:45 rest between sets
1 Mile Cool Down

- Legs feel very beat up, not sure why. Originally had to do 8-10 sets but IDK how I would have done with that volume.

[AnonND]

W3D5 - Wednesday

BW: 177.7

AM Workout

Bench
165 x 5
180 x [email protected]
190 x [email protected]; 8;

DB Bench
60lbs x 8@6
65lbs x 8@7
70lbs x 7@8 x 3

Leg press
315 x 8
365 x 8@6
405 x 10@7 x 2

Pull Ups
BW x 6; 8; 7; 8

Ab Wheel
12; 12; 10; 12

Ez Curls
75lbs x 15; 13; 12; 12

French Press
4 sets

Notes

- Weight loss has stalled. I’m taking a break this week but coming back I have 8 weeks left of dieting to lose 0.5 inches off of the waist.
- Adjustments to make: 1. Stop using oil to cool vegetables; 2. Not order Brussels sprouts that are cooked in oil; 3. Go out to eat every other week

W3D6 - Thursday

AM Workout

Threshold Run
1 Mile Warm Up / 9:10 pace
3 Miles Threshold / 7:18; 7:26; 7:06
1 Mile Cool Down / 8:05

[AnonND]

W4D1

AM Workout

HBS
205 x 5
215 x 5@6
225 x 5@7; 7
230 x 5@7; 7.5

Press
105 x 5@6
115 x 5@7
125 x [email protected]; 7.5; 7; 7

DB Press
50lbs x 8@8; 8@8 10@9

Chins
35lbs x 6 x 4

DB Curls
20lbs x 13; 12; 12; 13

Push Ups
BW x 20; 20; 20; 15

[AnonND]

W4D2 - Saturday

AM Workout

Dead
275 x 5
305 x 5@6
330 x 5@7 x 4

Bench
160 x 8
170 x 8@7
175 x 8@8 x 3

Rows
135 x 12
145 x 10 x 3

Ab Wheel
12 x 3

Pull Ups
BW x 5 x 3

Curls
65lbs x 4 sets

W4D3 - Sunday

AM Workout

Easy Run
5.1 Miles / 43:00 @5

[AnonND]

W4D4 - Monday

PM Workout

Track WO
800m Warm Up
200m w/ 200m jog x 4 - 0:42 splits
400m w/ 400m jog x 2 - 1:22 splits
800m w/ 800m jog - 3:10 split
400m w/ 400m jog - 1:24 split
200m w/ 200m jog x 2 - 0:39 splits
800m cool down

[AnonND]

W4D5 - Tuesday

AM Workout

Cindy x 8 sets w/ 30 second rest

PM Workout

Easy Run
5.6 Miles / ~49:00@6