HLM Modified

[AnonND]

W9D7 - Friday

BW: 178.6

AM Workout

Long Run
6.1 Miles / 51:32 (8:31 avg) @5

---

Week 9 Avg Stats

BW Avg: 179.3 (+1.6lbs)
Waist: 32.5
Cals: ~1900*
Miles Ran: 17 Miles

- Good week, everything in line
- BW is stablizing in the high 170s

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

[AnonND]

W10D1 - Saturday

BW: 177.6

AM Workout

HBS
215 x 8@7
230 x 8@8
240 x [email protected]
210 x 8; 8; 8

Low IBP
135 x 8
150 x 8@7
160 x 8@8
170 x 8@9
155 x 8; 8

Hex Dead
135 x 12
185 x 12
215 x 12
235 x 12

Leg Curls
45lbs x 13; 12
30lbs x 18

Leg Exten
80lbs x 17; 16
70lbs x 15; 8; 8

Pull Ups
BW x 8; 7; 7

Calves
125 x 15; 12; 12

DB Curls
30s x 10; 8
20s x 10; 12

[AnonND]

W10D2 - Sunday

AM Workout

Lunges
BW x 24
75lbs x 20
95lbs x 20
105lbs x 20 + 5 FS
85lbs x 20 + 5 FS x 2

Ab Wheel
BW x 10 x 3

Bench
160 x 8@6
175 x 8@7
185 x [email protected]
195 x 6@9
175 x 8 x 2

Dips
BW x 10; 10; 9; 10

Cable Chest Fly
22lbs x 15; 14; 12

Preacher Curls
75lbs x 12
65lbs x 12

Ez Bar Curls
65lbs x 15; 18

[AnonND]

W10D3 - Monday

AM Workout

Easy Run
4.1 Miles / 35:21 (8:38 avg) @4

[AnonND]

W10D4 - Tuesday

BW: 180

AM Workout

Track WO
1600m Warm Up
800m x 4
400m x 1
1600m Cool Down

Splits
800m = 3:12; 3:07; 3:06; 3:00
400m = 1:25

[AnonND]

W10D5 - Wednesday

BW: 178.4

AM Workout

Dead
275 x 8 - No belt
305 x 8@7
325 x 8@8
295 x 8 x 2

Had to try to be quiet where I was deadlifting. Limited the weight I could use. But also, I think I did not have the desire to push to @9 today.

Decline BP
135 x 10
150 x [email protected]
165 x [email protected]
175 x [email protected]
160 x 10 x 2

Sitting DB Press
50s x 11
40s x 12; 10; 11

PM Workout

Ab Wheel
12 x 3

Planks
1:00; 1:15; 1:15

DB Rows
70s x 15; 13; 12

Shrugs
70s x 12; 10; 10

Db Back Fly
15s x 10; 9; 10

DB Curls
30s x 12; 10
20s x 15; 15

[AnonND]

W10D6 - Thursday

BW: 178.3

AM Workout

4.1 Miles / 34:22 (8:20 avg) @4

[AnonND]

W10D7 - Friday

BW: 178.3

AM Workout

Long Run
7.25 Miles / 58:03 (8:00 av) @6

- Very humid run

---

End of Week 10 Stats

BW Avg: 178.7
Waist: ??
Cals: 2300 avg
Total Miles: 19

- End of Hypertrophy template
- Going to start BodyBuilding Template I
- During the 6 weeks I am going to try to maintain/ allow BW to slowly creep up. Hoping to end up around 180lbs
- After 6 weeks going to transition into 10-12 weeks of Endurance focused training w/ 1 Mile focus
- During the Endurance portion I may try to lose some weight depending what the waist size is

[AnonND]

W1D1 - Saturday

AM Workout

HBS
205 x 6@6
225 x 6@7
235 x 6@8
245 x 6@9

DB IBP
55s x 10
60s x 10@7
65s x [email protected]

Bulgarian SS
BW x 12
20lbs x 12
30lbs x 12@7
35lbs x [email protected]

Preacher Curls
75lbs x 14
65lbs x 13

French Press
33lbs x 18; 12

Planks
1:30 x 3

---

- Last minute decided to run the 4 day Powerbuilding Template instead of the Bodybuilding one
- Have been itching to lift heavier weights recently

[AnonND]

W1D2 - Sunday

AM Workout

Safety Squat
145 x 10
175 x 10@7
185 x [email protected]
195 x [email protected]

Calves
105 x 15; 14

BP
175 x 5@6
185 x 5@7
195 x 5@8
205 x 4@9

Press
105 x 8@8
90 x 11@9
85 x 12@9

DB Lat Raises
15s x 20; 18

DB Curls
25s x 18; 12

Triceps
38lbs x 18; 15

[AnonND]

W1D3 - Monday

BW: 180.7

AM Workout

Easy Run
4.1 Miles / 34:34 (8:24 avg) @4

[AnonND]

W1D4 - Tuesday

BW: 179

AM Workout

Dead
275 x 6
305 x 6@6
325 x [email protected]
340 x [email protected]

Bench
155 x 8@6
175 x [email protected]
185 x [email protected]

Chest Sup Row
70lbs x 20; 12; 12

Lat Pull Down
110 x 11
99 x 13

French Press
38lbs x 15
33lbs x 13

BB Curls
70lbs x 12; 12

Planks
1:35 x 3

[AnonND]

W1D5 - Wednesday

BW: 179.5

AM Workout

Press
95 x 5
115 x 5@7
120 x 5@8
125 x 5@9

RDL
135 x 10
175 x 10@6
195 x 10@7
215 x 10@8

Hip Thrust
90lbs x 12
140lbs x 12 x 2

Legs Up Bench
135 x 10
155 x 13
135 x 12; 12

Chest Fly
27lbs x 13
22lbs x 12

Straight Bar Curls
70lbs x 15; 12

Leg Raises
10 x 3

[AnonND]

W1D6 - Thursday

BW: 179

AM Workout

Track WO
1600m Warm Up
800m x 6
1600m Cool Down

[AnonND]

W1D7 - Friday

BW: 179

AM Workout

Long Run
6.25 Miles / 51:35 (8:15 avg) @5

- Ran on the treadmill today at 1% incline

---

End of Week 1 Stats

Avg BW: 179.2 (+ 0.5lbs)
Waist: ??
Cals: ~2300
Miles Ran: 15.25

- Weight has stabilized around 179
- Will continue slow gain through next couple of months