HLM Modified

[AnonND]

W4D6 - Wednesday

PM Workout

Bench
170 x [email protected]
180 x [email protected]
185 x [email protected]
190 x [email protected]; 8
180 x [email protected]

Leg press
315 x [email protected] x 3
Legs felt very tired

DB Bench Press
70s x [email protected]
70s x [email protected] x 3

Chins
BW x 8, 9, 10, 11

Curls
65lbs x 3 sets

Notes
- Felt very tired
- Workout in the PM without caffeine
- Everything felt heavy

[AnonND]

W4D7 - Thursday

AM Workout

Track WO
800m Warm Up
3200m x 1 (14:00) @7
2800m x 1 (12:05)@7.5
800m Cool Down

Notes
- Feel a lot more rested today

[AnonND]

W4D8 - Friday

AM Workout

Easy Run
5.6 Miles / 50:[email protected]

---

End of Week 4 Stats

Total Miles Ran: 25 Miles*
Avg BW: ??**
Waist: ??
Cals: ~2000

* = Most miles I have ran in a single week in years
** = Traveling for two weeks, no access to scale

[AnonND]

W5D2 - Sunday

AM Workout

Dead
275 x 5
295 x [email protected]
315 x [email protected] - Felt a pull sensation in lower right left lat. Had to put the weight down.

- No belt.
- Immediate stiffness after the pull. Makes bending down with weight painful. Not panicking, probably need to use the week to do some light rows and see how I feel next week.
- I think this is a good indication that I need to lower my lifting volume because my running volume right now is pretty high.

Bench
135 x 8
155 x 8
165 x [email protected]
175 x [email protected] x 2
180 x [email protected] x 2

Light Lat Pull Down
4 sets

Decline Crunch
4 sets

NHC
4 sets

Seated DB curls
3 sets

[AnonND]

W5D3 - Monday

PM Workout

Easy Run
4.8 Miles @4

[AnonND]

W5D4 - Tuesday

AM Workout

Track WO
800m Warm Up
200m w/ 200m jog + 400m w/ 400m jog + 800m w/ 400m jog x 2
800m Cool Down

- Was supposed to do 4 sets of the track WO but short on time and still feeling pretty tired
- Back is feeling much better today, probably not ready to go 100% back into deadlifts but happy with the how I am feeling

[AnonND]

W4D5 - Wednesday

PM Workout

Bench
175 x [email protected]
185 x [email protected]
190 x [email protected] x 2
195 x [email protected]@7.5 x 2

Leg Press
315 x 10
365 x [email protected] x 2

DB Bench
70s x [email protected]; @8; @9; [email protected]

Pull Ups
BW x 8, 8, 7, 7, 10

Ez Curls
65lbs x 13 x 2

Preacher curls
2 sets

French Press
3 sets

Decline Crunch
3 sets

[AnonND]

W4D6 - Thursday

AM Workout

Track WO
800m - Warm Up
1600m x 3 w/ 1:30 rest / (6:39; 6:28; 6:29)
800m - Cool Down

[AnonND]

W6D1 - Saturday

AM Workout

HBS
175 x 4
205 x [email protected] - No Belt
215 x [email protected] - Belt

Started feeling my back strain on the 205 and had to rack the 215 early. Going to take it easy this week on RPE especially with things involving legs and back.

Press
115 x [email protected]
125 x [email protected]
135 x [email protected] x 3

Paused IBP
125 x [email protected]
135 x [email protected]; @8

Leg Ext
60lbs x 15 + 20 squats @6 x 3

To make up for lack of HBS volume

Chins
BW x 8
25lbs x 6
35lbs x 4
45lbs x [email protected] x 2

Seated Db Curls
25s x 12 x 3

V Sit UPS
BW x 10 x 3

Preacher Curls
2 sets

[AnonND]

W6D2 - Sunday

PM Workout

CGBP
155 x [email protected]
165 x [email protected] x 3

RDL
95 x 8
115 x 8
135 x 8 x 3

Cable Row
70lbs x 20
85lbs x 20
100lbs x 20
120lbs x [email protected]

Lat Pull Down
85lbs x 10 x 2
100lbs x 10 x 2

Machine curls
65lbs x 13; 15; 16; 17

Push Ups
BW x 20 x 4

W6D3 - Monday

BW: 179.1

AM Workout

Easy Run
5.1 Miles / 43:08 @5

[AnonND]

W6D4 - Tuesday

BW: 178.4

PM Workout

Easy Run
3.3 Miles / 24:[email protected]

W6D5 - Wednesday

BW: 179.4

AM Workout

Bench
170 x 4
180 x [email protected]
190 x [email protected]
195 x [email protected] x 3

Low IBDP
65s x [email protected]; @8; @9

Lunges
BW x 12
50lbs x [email protected] x 3

Chins
BW x 8; 8; 8; 8; 7; 7; 7; 7 (60 total)

Ab Wheel
BW x 15; 12; 10; 12

[AnonND]

W6D6 - Thursday

BW: 177.8

AM Workout

Track WO
800m Warm Up
400m w/ 400m jog x 2 - rest between 1:00 and 2:00 x 4
1600m Cool down

[AnonND]

W6D7 - Friday

BW: 178.4

AM Workout

Long Run
6.1 Miles / 50:24 (8:23 avg) @6

- Legs felt heavy

---

End of Week 6 Stats

Total Miles Ran: 20 Miles
Avg BW: 178.4
Waist: ??
Cals: ~1925

Notes
- Back from traveling, I think weight will stabilize soon at 178.4
- 6 Weeks left of diet, goal is to get as close to 32.0 inch waist as possible before going into maintenance for the summer
- 6 Weeks left of running program
- Need to do a 3 mile practice test to see where I am at, maybe next week?

[AnonND]

W7D1 - Saturday

AM Workout

HBS
155 x 4
175 x 4
195 x 4
205 x [email protected]
215 x [email protected] x 2

- Back felt fine no issues

Press
105 x 4
115 x 4
125 x [email protected]
135 x [email protected]; @7; [email protected]

IBP Paused
125 x [email protected]
135 x [email protected]; @8; [email protected]

Chins
BW x 6
25lbs x 4
35lbs x 4
45lbs x 4 x 3

DB Curls
25lbs x 12; 11; 10

V Sit UPS
BW x 12; 10; 8

Barbell Curls
55lbs x 14 x 2

Calf Raises
2 sets

W7D2 - Sunday

AM Workout

Dead
225 x 4
245 x 4
265 x 4
285 x 4
295 x [email protected]
305 x [email protected] x 2 - w/ Belt

- Back felt fine no issues

CGBP
155 x [email protected]
165 x [email protected] x 3

Rows
88lbs x 20
120 x [email protected]
140 x [email protected] x 2

Calf Raises
2 sets

Lat Pull Down
100 x [email protected]; [email protected]
120 x 10 x 2

Ez BB Curls
85lbs x 12, 11, 10, 10

Push Ups
BW x 22, 20, 20, 15

Leg Raises
BW x 10 x 2

[AnonND]

W7D3 - Monday

BW: 181.7
Waist: 32.9 inches

AM Workout

Easy Run
5.15 Miles / 42:25 (8:19 avg) @5