HLM Modified

[AnonND]

W9D6 - Thursday

PM Workout

Long Run
6 Miles / 52:[email protected]

W10D1 - Friday - Taper Week 1

AM Workout

HBS
175 x [email protected]
185 x [email protected] x 3

- Traveling, do not have my belt

Press
115 x [email protected]
125 x [email protected]; 7.5; 8

- Traveling, do not have my belt

Chins
BW x 6; 10; 10; 11; 11

Calf Raises
135 x 15; 14

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

DB Curls
25lbs x 15; 10; 10; 9

Crunches
4 sets

[AnonND]

W10D2 - Saturday

PM Workout

Tempo Run
1 Mile / Easy Pace (8:30 avg)
2 Miles / Tempo (7:55 avg)
1 Mile / Easy Pace (8:10 avg)

Random Exercises
Curls + Push Ups x 3 sets
Crunches + Shrugs x 3 sets

W10D3 - Sunday

PM Workout

Dead
275 x 4
305 x [email protected]
330 x [email protected]; @8

CGBP
155 x [email protected]
170 x [email protected]
180 x [email protected]; @9

BB Row
135 x 10 x 3

Lat Pull Down Palms Facing In
120 x 12; 10; 12

Push Ups
BW x 25 x 3

BB Curls
65lbs x 14, 12, 10

Calf Raises
2 sets

W10D4 - Monday

BW: 178.2

AM Workout

Easy Run
4 Miles / 33:16 (8:13 avg) @5

Notes
- Feeling a little run down
- Have a lot coming up this week with work, hard to motivate myself for harder run WOs

[AnonND]

W10D5 - Tuesday

PM Workout

Easy Run
2 Miles / 14:46 @6

Chins
BW x 10 x 3

Push Ups
BW x 20 x 3

[AnonND]

W10D6 - Thursday

BW: 175.7

AM Workout

Easy Run
3.75 / 30:45 (8:06) @5

PM Workout

DB Bench
60s x 8
65s x 8
70s x 7
75 x 7
80 x 5 x 2

Dips + Push Ups
BW x 10 + 5 x 3

Lunges + Squats
BW x 15 + 10 x 3

Crunches
70, 40, 40

Curls
20s x 15, 12, 12

W10D7 - Friday

BW: 175.7

AM Workout

Tempo Run
1 Mile Warm Up
2 Miles x 2 between 6:30-6:50 pace
1 Mile Cool Down

---

End of Week Stats

Avg BW: 177.2
Waist: 32.4
Avg Cals: ~1800
Total Miles: 20

Notes

- Seeing improvement in BW and waist circum. numbers
- One more week of low volume before testing out for the 3 Mile

[AnonND]

W11D1 - Saturday

BW: 175.7

AM Workout

HBS
205 x [email protected]
225 x [email protected]; 8

Press
115 x [email protected]
125 x [email protected]
135 x [email protected]; 8.5; 9

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

Chins
BW x 10
26lbs x [email protected]; [email protected]; [email protected]

Curls
65lbs x 12 x 4

Crunches
60; 45; 30; 30

[AnonND]

W11D2 - Sunday

BW: 175.7

AM Workout

Dead
275 x 4
305 x [email protected]
325 x [email protected]; 7

CGBP
155 x 8
165 x [email protected]
175 x [email protected]; 9

Row
135 x 11; 11; 12

Calfs
12; 12; 11

Lat Pull Down Palms Face In
148 x 10
126 x 10 x 2

Curls
25s x 13; 14; 13

Push Ups
BW x 22; 22; 20

Abs
3 sets

[AnonND]

W11D3 - Monday

Waist: 32.3

AM Workout

Track WO
800m Warm Up
200m w/ 200m jog x 2
400m x 6 w/ ~1:30-2:00 rest
1200m Cool Down

Splits
200m - 0:41; 0:40
400m - 1:20; 1:21; 1:24; 1:27; 1:24; 1:24

[AnonND]

W11D4 - Tuesday

AM Workout

Easy Run
3 Miles / ~24:00 @4

W11D5 - Wednesday

BW: 176.2

AM Workout

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

Low IDBP
70s x [email protected]; 9; [email protected]

Lunges
BW x 12
40lbs x 12 x 2

Chins
BW x 9; 9; 8; 8; 8; 8; 8

Abs
BW x 40; 40; 15; 15; 15

Curls
75lbs x 12; 10; 10

[AnonND]

W11D6 - Thursday

Limited time for WO
Push ups
5 sets

W11D7 - Friday

BW: 175.7

AM Workout

Long Run
6 Miles / 47:32 (7:57 avg) @5

W12D1 - Saturday

BW: 175.7

AM Workout - Test Week

HBS
185 x 4
205 x [email protected] x 2

Press
115 x [email protected]
125 x [email protected]
135 x [email protected] x 2

Paused IBP
145 x [email protected]; [email protected]

Calves
135 x 12 x 2

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

Curls
25s x 10; 10; 10

Crunches
80; 40; 40

[AnonND]

W12D2 - Sunday

BW: 178

AM Workout

Dead
275 x 4
305 x [email protected]
325 x [email protected] x 2

CGBP
155 x [email protected]
170 x [email protected]
180 x [email protected]; 8

Row
45 x 13
65 x 12 x 3

Lat Pull Down
2 sets x 12

Ez Bar Curls
85lbs x 12 x 3

Push Ups
BW x 23 x 3

Crunches
3 sets

[AnonND]

W12D3 - Monday

PM Workout

Run
1.5 mile Warm Up
800m x 2
1.5 mile Cool Down

W12D4 - Tuesday

AM Workout

Lunges
BW x 12 x 3

Chins
BW x 12 x 3

Bench
185 x [email protected]
195 x [email protected]
205 x [email protected]; 8

Low IDBP
70s x 7; 7; 6

Curls
65lbs x 13 x 3

Abs
3 sets

[AnonND]

W12D5 - Wednesday

BW: 178.2

PM Workout - PFT Test

Chins
BW x [email protected]

Crunches
BW x [email protected] - Lesson, train crunches more

3.1 Mile Run***
19:[email protected]

*** = Track measured out to 3.1 miles. Time at 3 miles was 18:55 which is 0:40 seconds faster than my previous time!

[AnonND]

W12D6 - Thursday

BW: 176.7

AM Workout

Easy Run
4 Miles / 34:21 (~8:30 avg) @5

- Legs felt tired after yesterday

---

Plan for next 3 weeks:

- 3 weeks of Hypertrophy I
- 3 days per week of lifting following the program; 3 days per week of easy runs (4-7 miles @5); 1 day per week of either METCON or running sprints
- 3 weeks of low calories to finish up the cut

After 3 weeks:

- Bodybuilding I Template
- 4 days per week lifting following the program; 3 days per week running working towards improving 1 mile
- Slowly reversing from cut to maintenance to slightly above maintenance (about a month)
- Afterwards goal is to limit weight gain to 1lb - 1.5lbs per month

[AnonND]

W12D7 - Friday

BW: 175.3*
Waist: 32.25

PM Workout

Easy Run
3 Miles / ~25:[email protected]

[AnonND]

W1D1 - Saturday

BW: 175.3

AM Workout

HBS
165 x [email protected]
185 x [email protected]
195 x [email protected] x 2

IBP
135 x [email protected]
145 x [email protected]; 8

SLDL
175 x [email protected]
185 x [email protected] x 2

Leg Exten
85 x 14
70 x 14

DB Curls
25s x 15; 10 (5)

French Press
35 x 15; 11

Calf Raises
85 x 15; 13

---

- Feels good to be lifting weights again as primary focus
- WO took approximately 60 minutes