HLM Modified

[AnonND]

W7D4 - Tuesday

BW: 180.7

AM Workout

Test PT 3 Mile
3 Miles / 19:38 @9
Splits miles: 6:19; 6:49; 6:30

Notes
- Obviously started too fast and really slowed down for the second Mile
- I think I gained weight while I was away for two weeks, I am surprised my BW is floating around 180 right now
- Overall, a little surprised I am not faster but big perspective, I am only 3 seconds slower than my fasted time

[AnonND]

W7D5 - Wednesday

BW: 177.8

AM Workout

Bench
175 x [email protected]
185 x [email protected]
195 x [email protected] x 4

Low IDBP
65s x [email protected]; @9; [email protected]

Lunges
BW x 12
60lbs x 12 x 2

Leg Raises
BW x 10 x 4

PM Workout

Chins
BW x 10, 10, 9, 9, 8, 8, 8 = 62 reps

Crunches
BW x 4 sets

[AnonND]

W7D6 - Thursday

BW: 177.2

AM Workout

Track WO
800m Warm Up
1200m w/ 400m jog + 1:30 rest x 3 / 5:06; 4:56; 4:57 splits
800m w/ 400m jog / 3:04 split
1200 Cool Down

Total = 5 Miles

[AnonND]

W7D7 - Friday

BW: 177.7

AM Workout

Long Run
6 Miles / 50:13 (8:22 avg) @6

---

End of Week Stats

Avg BW: 179.02
Waist: 32.8
Avg Cals: ~1900
Total Miles: 20

Notes

- BW is higher in beginning of the week, so I think this avg is a bit inflated. I am probably closer to 178.

[AnonND]

W8D1 - Saturday

BW: 177.2

AM Workout

HBS
175 x 4
195 x 4
205 x [email protected]
215 x [email protected] x 3

Press
115 x [email protected]
125 x [email protected]
135 x [email protected] x 4

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

Chins
BW x 6
25lbs x 4
35lbs x 4
50lbs x 4, 4, 5

DB Curls
25lbs x 13, 12, 10
20lbs x 12 x 2

Crunches
BW x 40, 40, 30, 25, 25

Push Ups
BW x 20 x 3

[AnonND]

W8D2 - Sunday

AM Workout

Dead
275 x 4 - No belt
295 x [email protected] - Belt
315 x [email protected] x 3

CGBP
135 x 8
155 x [email protected]
170 x [email protected] x 3

Cable Row
110 x 20
120 x 15
140 x 12 x 2

Lat Pull Downs
120 x 9
110 x 10; 10

Calf Raises
105 x 10 x 3

Curls
60lbs x 12; 12; 13; 13

Push Ups
BW x 22; 20; 15; 15

RDL Sit UPS
BW x 10; 12; 15

[AnonND]

W8D3 - Monday

BW: 180.7

AM Workout

Easy Run
5 Miles / ~43:00 @5

[AnonND]

W8D4 - Tuesday

BW: 177.2
Waist: 32.75

AM Workout

Track WO
800m Warm Up
1600m w/ 2:30-3:30 rest x 4
11200m Cool Down

Splits
6:22; 6:19; 6:32; 6:39

[AnonND]

W8D5 - Wednesday

BW: 177.7

AM Workout

Bench
180 x [email protected]
190 x [email protected]
195 x [email protected]
200 x [email protected] x 2

Low IDBP
65s x [email protected]; [email protected]; [email protected]

Lunges
BW x 12
30s x 12 x 2

Chins
BW x 8, 8, 8, 7, 8, 8, 8, 7, 7 (69 reps)

Crunches
BW x 50, 30, 26, 30, 30

Db Curls
20s x 15; 12; 10

DB RDL
45lbs x 10 x 3

[AnonND]

W8D6 - Thursday

BW: 177.2
Waist: 32.5

AM Workout

Track WO
800m Warm Up
200m w/ 200m jog x 6 - No rest in between
800m x 3 - 3:00 rest
400m x 2 - 2:00 rest

Splits
200m - avg 0:42
800m - 2:58; 3:01; 3:01
400m - 1:24; 1:21

[AnonND]

W8D7 - Friday

BW: 176.5

AM Workout

Long Run
6 Miles / ~48:00 @5

Had to stop to take a "break" in the middle of the run

---

End of Week Stats

Avg BW: 177.86 (-1.12 lbs)
Waist: 32.5 (-0.3_
Avg Cals: ~1800
Total Miles: 20

Notes

- BW stabilized and waist is back to normal. Today was all time low weigh in for this cut.
- Going forward, if I limit my eating out on the weekends I should see some more progress in the next couple of weeks and will end up at goal BF% in 4-6 weeks.

[AnonND]

W9D1 - Saturday

BW: 175.5

AM Workout

HBS
205 x [email protected]
215 x [email protected]
225 x [email protected] x 3

Press
115 x [email protected]
125 x [email protected]
135 x [email protected] x 4

Paused IBP
135 x [email protected]; @9; @9

Calf Raises
3 sets x 12

Chins
BW x 6
30lbs x 4
35lbs x 4
50lbs x 4 x 3

DB Curls + Crunches + Push UPS
30lbs x 8; x 40; x 15
30lbs x 9; x 40; x 15
25lbs x 10; x 30; x 15
20lbs x 15; x 30; x 15

W9D2 - Sunday

AM Workout

Dead
275 x 4
305 x [email protected]
320 x [email protected] x 3

CGBP
160 x [email protected]
170 x [email protected];@8;@9

Cable Row
110 x 15
120 x 15
140 x 14; 13

Calf Raises
12 x 3

Cable Lat Pull Down
110 x 12-15 x 3

Curls
65lbs x 14, 13, 13, 12

Crunches
50; 45; 40; 30

Push Ups
BW x 20; 20; 20; 20

[AnonND]

W9D3 - Monday

BW: 181.2

AM Workout

Easy Run
~5.2 Miles / 42:45 (8:19 avg) @5

[AnonND]

W9D4 - Tuesday

BW: 179

AM Workout

Bench
165 x 4
185 x [email protected]
195 x [email protected]
200 x [email protected] x 2
205 x [email protected]

Low IDBP
70s x [email protected]; [email protected];

Lunges
BW x 12
60lbs x 12 x 2

Chins
BW x 9; 8; 8; 8; 8; 8; 8; 7; 7 (70)

Crunches
BW x 60; 40; 35; 25; 25

Ez Bar Curls
85lbs x 9, 8, 8

Lat Db Raises
10s x 2 sets

[AnonND]

W9D5 - Wednesday

BW: 179

AM Workout

Tempo Run
0.5 Mile Warm Up
3 Miles ~7:00 pace @7.5
0.5 Mile Cool Down