HLM Modified

[AnonND]

W2D3 - Sunday

AM Workout

Long Run
5.1 Miles / 43:08 (8:25 avg) @4

Hip Notes
- Everything feels good, run felt better than last week

[AnonND]

W2D4 - Monday

BW: 185.3

AM Workout

Easy Run
4 Miles / 33:29 (8:15 avg) @6

- Felt tired and heavy during the run

Hip Notes
- Hip hurt during sleep last night
- Besides that, it felt fine during the run

[AnonND]

W2D5 - Tuesday

BW: 183.7

AM Workout

Paused DL
225 x 5
265 x 5@6
280 x 5@7
290 x [email protected]
300 x 5@8
275 x 5

IBP
135 x 8@6
145 x 8@7
155 x 8@8; 8.5; 9

Machine Chest Press
130 x 15
110 x 12 x 2

Hip Thrust
140 x 15; 12

Curls
35s x 14; 12; 9

Hip Notes
- Everything felt good
- Slept much better last night, no pain or discomfort

[AnonND]

W2D6 - Wednesday

BW: 183.7
Waist: 33.3

AM Workout

Easy Run
4.1 Miles / 34:16 (~8:30 avg) @4

W2D7 - Thursday

BW: 182.9

AM Workout

Easy Run
4.1 Miles / 34:07 (~8:30 avg) @4

---

End of Week 2 Stats

Avg BW: 183.9 (-1.4lbs)
Waist: 33.3 (-0.2)
Cals: 2000 (1 day of non compliance)
Total Miles: 17.5 (+3)

Notes
- Hip almost at 100%
- Going to introduce non tempo lower body movements
- Going to keep running mileage the same this week
- Losing weight really comes down to what the weekend looks like, I need to do a better job of avoiding triggers and making good choices when eating out

[AnonND]

W3D1 - Friday

BW: 184
Waist: 33.25

AM Workout

HBS
135 x 5
155 x 5
175 x 5
195 x 5@6 x 5 x 3

- Controlled descent 2-0-0 tempo
- No belt

Press
95 x 8@7
110 x 8@8 x 3

Hex DL
185 x 10
225 x 10 x 2

Leg Exten
100 x 15; 15; 13; 12

Neutral Grip Pull Ups
BW x 5; 7; 8; 8

Db Curls
35s x 10
25s x 14; 13

[AnonND]

W3D2 - Saturday

AM Workout

BP
175 x 5
190 x 5@6
200 x 5@7
210 x [email protected]
195 x 5 x 4

Leg press
315 x 10
365 x 10@6
405 x 10@7
385 x 10

Cable Row
140 x 14; 5 x 5
120 x 14; 5 x 5

Dips
BW x 17; 13; 10

Planks
1:45; 1:15; 1:20

Curls
30s x 13; 15; 12

[AnonND]

W3D3 - Sunday

PM Workout

Easy Run
4 Miles / 33:15 (8:14)@4

W3D4 - Monday

BW: 184.9

PM Workout

Easy Run
2.2 Miles / 19:10 (8:49 avg)@4

[AnonND]

W3D4 - Tuesday

Took Day Off

BW: 182.5

W3D5 - Wednesday

BW: 182.5

AM Workout

Dead
275 x 5
295 x 5
315 x 5@6
295 x 5 x 2

- No belt

IBP
135 x 8@6
150 x 8@7
160 x 8@8; @8.5; 9

DBP
65s x 12
55s x 12 x 2

Hip Thrust
140 x 16; 12

DB Curls
35s x 14; 10
30s x 12

[AnonND]

W3D7 - Thursday

BW: 184.3

AM Workout

Long Run
6 Miles / 52:38 (8:43) @4

---

End of Week 3 Stats

Avg BW: 183.6 (-0.3lbs)
Waist:
Cals: 2000 (1 day of non compliance)
Total Miles: 12.5 (-5 miles from last week)

[AnonND]

W4D1 - Friday

BW: 184.3
Waist: 33.25

AM Workout

HBS
135 x 5
155 x 5
185 x 5
205 x 5 x 3

- No belt
- Lower back was tight/sensitive from DLs. I forgot to write about it but lower back near tail bone has been tight since Weds

Press
100 x 8@7
115 x [email protected]; 9
105 x 8@8

Hex DL
235 x 10 x 2

Leg Exten
120 x 15; 13
110 x 15; 14

Chins
BW x 11; 10; 8; 8

Curls Bar
75lbs x 10; 9
65lbs x 10; 9

[AnonND]

W4D2 - Saturday

AM Workout

Leg Press
365 x 10
405 x 10@7
425 x 10@7
385 x 10

BP
175 x 5
190 x 5@6
200 x 5@7
210 x 5@8
195 x 5 x 4

Cable Row
140 x 15; 5; 5; 5; 4; 4
120 x 13; 5 x 5

Dips
BW x 18; 13; 10

Sitted Db Curls
30s x 12; 10
20s x 2 sets

Leg Raises
12 x 4

[AnonND]

W4D3 - Sunday

BW: 184.3

- Weight is being uncharacteristically stubborn
- Have not eaten out two weekends in a row. Nor did I snack after drinking, which is usually what has been my set back in the past
- I am interested to see what that does to the weight
- Also lowered calories to 1900

AM Workout

Track WO
1.75 Mile Warm Up
800-1000m x 3 w/ 3:00 rest (averaged around 3:30)
1.75 Mile Cool Down

Total Miles: 5 - 5.5 Miles

- Not sure how long the loop is for the repeats
- Definitely not shorter than 800m and not longer than 1000m

[AnonND]

W4D4 - Monday

BW: 184.3

AM Workout

Easy Run
4 Miles / 34:06 (8:16 avg) @5

[AnonND]

W4D5 - Tuesday

BW: 183.6

AM Workout

Dead
275 x 5
305 x 5@6
325 x 5@6 - belt
300 x 5 x 2 - belt

+ 5-10 air squats after each set

IBP
135 x 8@6
150 x 8@7
160 x 8@8; @8.5
155 x 8

DBBP
70s x 10@9
55s x 12; 11
50s x 11

Back Ext
BW x 12; 10; 8

Db Curls
35s x 14; 12
25s x 13; 11

[AnonND]

W4D6 - Wednesday

BW: 183.1

AM Workout

Long Run
6 Miles / 50:31 (8:18 avg) @5