HLM Modified

[AnonND]

W7D4 - Tuesday

AM Workout

Easy Run
5.1 Miles / 42:16 (8:17 avg) @4

[AnonND]

W7D5 - Tuesday

AM Workout

Hill Workout
2 Miles Warm Up
6 Hills Sprints
1 Mile Cool down

W7D6 - Wednesday

AM Workout

Dead
275 x [email protected] - No Belt
305 x [email protected]
325 x [email protected]

Decline Bench
135 x [email protected]
150 x [email protected]
160 x [email protected]
170 x [email protected]

Sitting DB Press
50s x 8
40s x 11; 10

Shrugs
60s x 15 x 2

DB Row
60s x 13; 13; 12

Curls
65lbs x 13; 14; 10; 10

[AnonND]

W7D7 - Thursday

BW: 178.2

AM Workout

Easy Run
5.17 Miles / 43:43 (8:27 avg) @4

[AnonND]

W8D1 - Saturday

AM Workout

HBS
205 x [email protected]
220 x [email protected]
235 x [email protected]
220 x 8

Low IBP
140 x [email protected]
150 x [email protected]
160 x [email protected] - lowered the incline
150 x 8 x 2 - too easy

Hex Dead
135 x 12
185 x 12
215 x [email protected] x 2

Lying Hamstring Curl
11; 12

Leg Exten
15; 15

Curls
85lbs x 9
75lbs x 11
65lbs x 13; 15

Abs
3 sets

[AnonND]

W8D2 - Sunday

AM Workout

Bench
165 x [email protected]
175 x [email protected]
185 x [email protected]
175 x 8

Lunges
BW x 10
50lbs x 24
65lbs x 24
85lbs x [email protected]
95lbs x 24 + 6 BS

Dips
BW x 10
30lbs x 9
BW x 12; 13

Chest Cable Fly
27lbs x 12
22lbs x 15

Calves
125 x 15
105 x 12; 15

DB Curls
25s x 15; 13
20s x 13; 12

V Sit UPS
12; 10; 9

[AnonND]

W8D3 - Monday

BW: 179.9

- Not happy how quickly weight has rebounded. I am hoping in the next week or two it will stabilize around 178lbs

AM Workout

Easy Run
5.23 Miles / 45:06 (8:37 avg) @5

[AnonND]

W8D4 - Tuesday

PM Workout

Tempo Run
3.1 Miles / ~24:00 @6

- After work, felt tired.

W8D5 - Wednesday

BW: 175.6

AM Workout

Dead
275 x [email protected] - No belt
310 x [email protected]
325 x [email protected] - Same weight as last week
305 x 8

Decline BP
145 x [email protected]
165 x [email protected]
175 x [email protected]
165 x 9

DB Press
50s x 9
45s x 10
40s x 10

DB Row
65s x 15; 13; 12

Shrugs
65s x 12; 15

[AnonND]

W8D6 - Thursday

PM Workout

Track WO
800m Warm Up
200m + 200m jog x 10
1600m Cool Down

Splits
Between 0:37 - 0:39

[AnonND]

W8D7 - Friday

BW: 177.6

AM Workout

Long Run
6.1 Miles / 52:41 (8:40 avg) - 5

- Very slow today, legs tired from yesterday's track WO

---

Week 8 Avg Stats

BW Avg: 177.7 (+1.2lbs from two weeks ago)
Waist: ??
Cals: ~1900*
Miles Ran: 18 Miles

- Everything is fine and on track
- Want to start trying to get more sleep during the week
- Still keeping my calories low to not allow fast BW gain, we've been going out a lot to eat during the last couple of weeks because of travel, so its a good way to counter that

* = Out to eat for dinner twice this week, with no tracking

[AnonND]

W9D1 - Saturday

AM Workout

HBS
210 x [email protected]
225 x [email protected]
235 x [email protected]
220 x 8
205 x 8

Low IBP
150 x [email protected]
160 x [email protected]
165 x [email protected]
155 x 8; 8

Hex Dead
135 x 12
185 x 12
205 x 12
225 x [email protected]

Leg Curl
40lbs x 15; 12
30lbs x 12

Pull Ups
BW x 7; 7; 6; 7;

Leg Exten
70lbs x 19; 18

Curls
75lbs x 12; 10
65lbs x 10; 11

[AnonND]

W9D2 - Sunday

AM Workout

Bench
155 x [email protected]
170 x [email protected]
180 x [email protected]
190 x [email protected]
175 x 8

Lunges
45lbs x 20
75lbs x [email protected]
95lbs x [email protected]
105lbs x 20 + [email protected]
85lbs x 24 + 5FS

Dips
BW x 10
30lbs x [email protected]
BW x 11; 11; 10

Calf Raises
105 x 15; 12; 12
85 x 12

Chest Fly
27lbs x 14
23lbs x 15; 12

DB Curls
25s x 14; 10
20s x 15; 12

[AnonND]

W9D3 - Monday

BW: 181.1
Waist: 32.6

AM Workout

Easy Run
~4 Miles / ~35:00 (8:30 avg) @4

[AnonND]

W9D4 - Tuesday

BW: 180.0

AM Workout

Intervals
1 Mile Warm Up
800m on + 800m jog x 3
No Cool Down

Splits
1st 800m - 3:05
2nd 800m - 3:08
3rd 800m - 3:10

[AnonND]

W9D5 - Wednesday

BW: 177.6
Waist: 32.5

AM Workout

Dead
275 x [email protected] - No belt
310 x [email protected]
330 x [email protected]
300 x 8 x 2

Decline BP
135 x 10
150 x [email protected]
160 x [email protected]
170 x [email protected]
155 x 10 x 2

DB Press
50s x 10
40s x 11; 11; 10

DB Rows
65s x 15; 15; 12

DB Shrugs
65s x 15; 14

DB back fly
15s x 8 x 2

Curls
65lbs x 13; 12; 9; 10

[AnonND]

W9D6 - Thursday

AM Workout

Track WO
1200m Warm Up
200m + 200m jog x 4
400m + 400m jog x 2
200m + 200m jog x 2
1200m Cool Down

Splits
~avg 0:40
1:28; 1:23
~ avg 0:40

Chins
BW x 10; 10; 8; 6