HLM Modified

[AnonND]

W4D7 - Thursday

BW: 182.2

AM Workout

Easy Run
4.1 Miles / 33:09 (8:06 avg)@4

- Felt fast and easy today
- Hip did bother me sleeping last night and I felt it during the run

[AnonND]

End of Week 4 Stats

Avg BW: 183.3 (-0.3lbs)
Waist: 33.1 (-0.20)
Cals: 1900 (1 day of non compliance)
Total Miles: 19 (+2 more miles than the avg for the last couple of weeks)

[AnonND]

W5D1 - Friday

PM Workout

HBS
175 x 5
195 x 5
215 x [email protected] - belt
195 x 5 x 3 - belt

Press
95 x [email protected]
105 x [email protected] x 3

RDL
135 x 10
165 x 10
175 x 10
185 x 10

Leg Exten
10-12 x 4 sets

W5D2 - Saturday

AM Workout

Planks
3 sets

Chins + Push Ups
3 sets

DB Curls
3 sets


PM Workout

Track WO
1.75 Mile Warm Up
800-1000m x 4 (+1 from last week)
1.5 Mile Cool Down

Splits
3:34; 3:27; 3:26; 3:24

W5D3 - Sunday

AM Workout

Leg Press
365 x [email protected]
405 x [email protected]
435 x [email protected]
405 x 10

BP
175 x 5
195 x [email protected]
205 x [email protected]
215 x [email protected]
200 x 5 x 4

DB Row
70s x 12
75s x 12; 12

Dips
BW x 16; 11; 11

Curls straight bar
85lbs x 10; 8; 6 + 55lbs x 7; 6

[AnonND]

W5D4 - Monday

AM Workout

Easy Run
5.1 Miles / 43:53 (8:31 avg) @5

- Felt heavy today

[AnonND]

W5D5 - Tuesday

BW: 184.8

AM Workout

Dead
275 x 5
305 x [email protected]
330 x [email protected]
300 x 5 x 3

IBP
135 x [email protected]
150 x [email protected]
160 x [email protected]
150 x [email protected]; [email protected]

DBBP
75s x [email protected]
55s x 12; 12; 14

DB Curls
35s x 15; 12
30s x 12; 12

Back Exten
BW x 13; 12; 10

[AnonND]

W5D6 - Wednesday

BW: 184.8

AM Workout

Easy Run
4.1 Miles / 34:02 (8:10 avg) @4

- Felt great today

PM Workout

Planks
2:30; 1:30;

Chins
BW x 10; 9; 8; 7; 7; 7

[AnonND]

W5D7 - Thursday

BW: 182.5

AM Workout

Long Run
7.16 Miles / 57:44 (8:04 avg) @5

---

End of Week 5 Stats

Avg BW: 184 (+0.7lbs)
Waist: NA
Cals: 1900 (1 day of non compliance)
Total Miles: 21 (+2 from last week)

Notes
- I think BW avg will be lower at the end of this week, carrying over some water weight from SuperBowl night
- Despite that, BW loss has been incredibly stubborn compared to the last few years when I have put my calories this low
- Going to put my calories at 1800 next week and try to fast on weekend for meals that we eat out

[AnonND]

W6D1 - Low Stress Week

BW: 182.6

AM Workout

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

Press
105 x [email protected]
115 x [email protected]
125 x [email protected]

SLDL
235 x 8
265 x [email protected]

Lunges
45lbs x 12 + 10 air squats; 14 + 10 air squats; 16 + 10 air squats

DB Curls superset with CG Push Ups
35s x 15/15; 12/15; 9/15
25s x 15 /15

[AnonND]

W6D2 - Saturday

AM Workout

Front Squat
115 x 8
135 x [email protected]
145 x [email protected]

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

Cable chest fly
27lbs x 19; 16; 12

Chins
BW x 15; 8; 8

Pendlay Row
135 x 7; 7

Bar Curls
65lbs x 16; 14; 12; 12

Superset with Bench Dip
BW x 12; 12; 15; 15

[AnonND]

W6D3 - Sunday

AM Workout

Track WO
1.75 Mile Warm Up
800-1000m x 3
400m x 2
1.75 Mile Cool Down

Splits
3:35; 3:33; 3:23

Total Miles
~5.5 Miles

[AnonND]

W6D4 - Monday

BW: 185.6

AM Workout

Dead
275 x 5
315 x 3
335 x [email protected]
355 x [email protected]

Paused BP
155 x 5
175 x [email protected]
185 x [email protected]
190 x [email protected]

IDBP
60s x [email protected]
65s x [email protected]
65s x [email protected]

DB Curls
35s x 15; 12; 10
30s x 12

Super set with lying triceps extension
50lbs x 12; 10; 10; 10

Back Exten
BW x 14; 12; 11

PM Workout

Planks
3:10 (PR); 1:45; 1:45; 1:30

Ab Wheel
BW x 10 x 3

[AnonND]

W6D5 - Tuesday

BW: 182.6

AM Workout

Long Run
7.15 Miles / 58:44 (8:11 avg)@4

- Felt really good

[AnonND]

W6D6 - Wednesday

BW: 182.6
Waist: 33.0

PM Workout

Pull Ups
5-8 reps x 3-4 sets

Push Ups
BW x 10-20 reps x 3-4 sets

W6D7 - Thursday

BW: 181.5

PM Workout

Easy Run
5.15 Miles / 42:02 (8:08 avg) @5

---

End of Week 6 Stats

Avg BW: 183.0 (-1.0lbs)
Waist: 33.0
Cals: 1825 (1 day of non compliance / eating out)
Total Miles: 17.5 Miles

[AnonND]

W7D1 - Friday

BW: 182.6

AM Workout

HBS
215 x 3
225 x [email protected]
235 x [email protected]
245 x [email protected]
225 x 3 x 2

Press
105 x [email protected]
115 x [email protected]
125 x [email protected]; 9
125 x [email protected]

SLDL
225 x 8
275 x [email protected] x 2

Lunges
50lbs x 14 + 10 BW Squats; 14 + 10 BW Squats; 15 + 10 BW Squats

Bar Curls
75lbs x 12; 12
65lbs x 12; 15

Superset with Bench dips
BW x 17; 17; 17; 15

[AnonND]

W7D2 - Saturday

AM Workout

Front Squat
135 x [email protected]
145 x [email protected] x 2

BP
215 x [email protected]
230 x [email protected]
215 x [email protected]
205 x [email protected]
195 x [email protected] x 2

DB Row
75s x 10; 15; 12

Cable Chest Fly
27lbs x 20; 14; 14

DB Curls
32.5 x 12; 9
25s x 12; 15

W7D3 - Sunday

AM Workout

Track WO
1.75 Mile Warm Up
800m w/ 800m jog x 2
800m
400m x 2
1.0 Miles Cool Down

Splits
3:34; 3:34; 3:22
1:26; 1:26

Total Miles
5.75 Miles