HLM Modified

[AnonND]

W7D4 - Monday

AM Workout

Easy Run
5.1 Miles / 43:39 (8:17 avg)@4

PM Workout

Planks
2:40; 1:30; 1:40; 1:30

Chins
BW x 8, 8, 7, 7, 7, 7, 7 (51 total)

[AnonND]

W7D5 - Tuesday

BW: 185.6

AM Workout

Dead
315 x [email protected]
340 x [email protected]
360 x [email protected] (+ 5lbs from last week)
340 x 3 x 2 (+ 2 sets from last week)

Paused BP
175 x [email protected]
185 x [email protected]
195 x [email protected]
185 x 5 x 2 (+2 sets from last week)

IDBP
60s x [email protected]
65s x [email protected]
70s x [email protected]
65s x [email protected]

Ez Bar Curls + Db Curls
65lbs x 15 + 4; 15 + 3; 12; 11

Superset with Triceps
BW x 19; 20; 20

Back Exten.
BW x 15; 10; 9; 8 (+ 1 sets from last week)

[AnonND]

W7D6 - Wednesday

BW: 182.6

AM Workout

Track WO (Done on a treadmill 1% elevation)
0.5 Mile Warm Up
1 Mile repeats x 4 / 1:00 rest between sets
0.5 Cool Down

Splits
7:24; 7:19; 7:13; 7:08

[AnonND]

W7D7 - Thursday

BW: 183.3

AM Workout

Long Run
8.0 Miles / 1:07:44 (8:26 avg) @4

---

End of Week 7 Stats

BW Avg: 183.8 (+0.8lbs) - Small sample this week, I think it will average out and set up a nice weight loss week next week
Waist: 33.0
Cals: 1825 (2 days of not tracking calories)
Total Miles: 23 Miles (+3 from last week)

Notes
- Weight loss has been a yo-yo due to going out on weekends
- Next two weeks I should be able to do a better job of compliance
- Going to try to avg 20-25 miles per week of running for a few weeks before bumping it up again

[AnonND]

W8D1 - Friday

BW: 183.9

AM Workout

HBS
215 x 3
230 x [email protected] (+5lbs)
240 x [email protected] (+5lbs)
250 x [email protected] (+5lbs)
235 x 3 x 2 (+10lbs)

Press
105 x 4
120 x 4
130 x [email protected]; [email protected]; [email protected] (+5lbs)

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

Lunges + BB Squats
65lbs x 15 + 7; 16 + 5; 16 + 5 (+10lbs)

DB Curls
35s x 16; 12
30s x 11; 12

Superset with CG Push Ups
BW x 13; 13; 10; 15

[AnonND]

W8D2 - Saturday

BW: 182.6

AM Workout

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

BP
215 x 1
225 x [email protected]
230 x [email protected]
210 x [email protected] x 3
195 x 5 x 2

Chest Fly
30lbs x 19; 16;12

Chins
BW x 5; 17; 8; 8

BB Row
135 x 7; 8

Super set w/ V Sit UPS
BW x 8; 8; 7; 7

BB Curls
65lbs 13; 13; 2 more sets

Superset w/ Bench Dips
BW x 20; 20

W8D3 - Sunday

BW: 181.5

AM Workout

Track WO
1.75 Mile Warm Up
400m + 400m jog x 7 w/ one rest between set 4 and 5
1.75 Mile Cool Down

Splits
1:40 avg for 400m

Notes
- Legs felt very tired and sore from Friday and Saturday
- I think I will do one or two more weeks of this current program before switching to Endurance Template

[AnonND]

W8D3 - Monday

BW: 184.4

AM Workout

Easy Run
4 Miles / 33:57 (8:30 avg) @4

Notes
- Legs feel heavy and tired, must be from last weeks high mileage
- Will reduce mileage a little bit and just do one track WO this week

PM Workout

Planks
3:25 (PR); 1:30; 1:30; 1:30

[AnonND]

W8D5 - Tuesday

BW: 182.6
Waist: 32.9

AM Workout

Dead
315 x [email protected]
345 x [email protected]
365 x [email protected] (+ 5lbs)
345 x 3 x 3 (+ 5lbs)

Paused BP
175 x [email protected]
185 x [email protected]
200 x [email protected] (+ 5lbs)
190 x 5 x 5 x 2 (+ 5lbs)

IBP
60s x [email protected]
65s x [email protected]; [email protected]; [email protected] - thick handles

Sitting Db Curls
32.5 x 11
25s x 12; 10; 8

Superset with CG Push Ups
BW x 15; 14; 12

Hamstring Curls
12; 10

[AnonND]

W8D6 - Wednesday

BW: 182.6

AM Workout

Threshold Run - On Treadmill 1% Incline
0.5 Mile Warm Up
2 Miles @ 7:35 pace
1 Mile @7:00 pace
0.5 Mile Cool Down

[AnonND]

W8D7 - Thursday

BW: 183.3

AM Workout

Long Run
8.1 Miles / 1:08:00 (8:24 avg)@4

---

End of Week 8 Stats

BW Avg: 183.25 (No change)
Waist: 32.9 (- 0.10)
Cals: 1825 (1 day of non compliance)
Total Miles: 21

Notes
- Was feeling really beat up this week, legs were heavy etc.
- Improved as week went a long and today I felt good for the long run
- Frustrated w/ the BW not going down

[AnonND]

W9D1 - Friday

PM Workout

Track WO
1 Mile Warm Up
1 Mile @ 7:25 x 2
800m x 2

Pull Ups
BW x 8; 8; 7; 6

W9D2 - Saturday

AM Workout

HBS
215 x 3
230 x [email protected]
245 x [email protected]
255 x [email protected]
240 x 3 x 3

Press
95 x 5
125 x 3
135 x [email protected]; [email protected]; [email protected]

SLDL
255 x [email protected]
275 x [email protected] x 2

Lunges
65lbs x 16 + 5
75lbs x 16 + 5

BB Curls
75lbs x 14; 12; 10; 10

Superset with CG Push Ups
BW x 15; 15; 12

[AnonND]

W9D3 - Sunday

AM Workout

Safety Bar Squat
155 x 8
175 x [email protected]
185 x [email protected] x 2

BP
225 x [email protected]
230 x [email protected]
215 x [email protected]
210 x [email protected] x 2
200 x 5 x 2

Cable Chest Fly
30s x 19; 15; 13

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

BB Rows
115lbs x 8; 10

Superset with Ab wheel
BW x 12 x 2

Sitting DB Curls
30s x 11; 9

Superset with Bench Dips
BW x 23; 19; 18

Standing curls
30s x 11; 10

[AnonND]

W9D4 - Monday

AM Workout

Easy Run
6.25 Miles / 54:49 (8:38 avg) @4

PM Workout

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

W9D5 - Tuesday

BW: 184.2

AM Workout

Dead
330 x [email protected]
350 x [email protected]
370 x [email protected]
350 x 3 x 3

Paused BP
175 x [email protected]
185 x [email protected]
200 x [email protected]
190 x 5 x 3

DB IBP
65s x [email protected]; [email protected]; [email protected]

Curls
75lbs x 13; 12; 11; 10

Superset with Bench Dips
BW x 16; 17; 19

Back Exten
BW x 12; 10; 10

[AnonND]

W9D6 - Wednesday

BW: 183.3

AM Workout

Track WO
0.75 Mile Warm Up
200m + 200m jog x 4 (1st set)
400m + 400m jog x 2 (2nd set)
800m + 800m jog x 1 (3rd set
400m + 400m jog (4th set)
200m + 200m jog x 2 (5th set)
0.75 Cool Down

- 1 min rest between 1st and 2nd and 3rd sets
- No rest between 3rd, 4th, and 5th set

Splits
2nd set - 1:27 / 1:35
3rd set - 3:03
4th set - 1:31; 1:32
5th set - 0:44; 0:42

5.5 Total Miles

[AnonND]

W9D7 - Thursday

BW: 183.3
Waist: 33.0

AM Workout

Long Run
9 Miles / 1:18:24 (8:42 avg)@5

---

End of Week 9 Stats

Avg BW: 183.6 (Really stuck here)
Waist: 33.0
Cals: 1825 (2 days of non compliance)
Total Miles: 24.75 (New high for week)