HLM Modified

[AnonND]

W10D1 - Friday

AM Workout

Easy Run - Treadmill (1% incline)
3 Miles / 26:21 (8:38 avg) @ 4

[AnonND]

W10D2 - Saturday

BW: 181.5

AM Workout

HBS
215 x 3
235 x 3@6
250 x 3@7
260 x 3@8
245 x 3 x 3

Press
135 x 5@8; [email protected]; 5@9

SLDL
275 x 8@7
285 x 8@8

BB Lunges + BB Squats
85lbs x 15 + 5 x 2

Bb Curls
75lbs x 15; 12; 9; 10

Superset with CG Push UPs
BW x 18; 15; 12

[AnonND]

W10D3 - Sunday

AM Workout

Safety Bar Squats
180 x 8@7
195 x 8@8 x 2

BP
215 x 2@7
225 x 2@8
215 x 3@8 x 3
200 x 5@7 x 2

Cable Chest Fly
30lbs x 21; 18;

Chins
BW x 5; 17@9; 7@8; 7@8; 8@8

Ab Wheel
10 x 3

Bent Over Db Row
45s x 8; 10; 7

Sitting Db Curls
30s x 10; 9
20s x 12; 10

Superset with Bench Dips
BW x 20; 22; 18

[AnonND]

W10D4 - Monday

BW: 184.9

AM Workout

Track WO
0.75 Mile Warm Up
200m + 200m Jog + 400m + 400m Jog + 800m + 400m Jog x 3
1.0 Mile Cool Down

Splits
400m - 1:34; 1:32; 1:34
800m - 3:13; 3:08; 3:17

Total Miles
4.5 Miles

[AnonND]

W10D5 - Tuesday

BW: 182.8

AM Workout

Recovery Run
6 Miles / 50:54 (8:29 avg) @4

[AnonND]

W10D6 - Wednesday

BW: 181.5

AM Workout

Dead
325 x 3@6
345 x 3@7
365 x 4@8
345 x 3@7 x 3

Paused BP
175 x 5@7
195 x 5@8
205 x 4@9
190 x 5 x 3

DB IBP
70sb x 8@8; 7@8 x 2

Ez BB Curls
85lbs x 15; 12; 12; 10

Hamstring Curl
40lbs x 15; 10; 8

PM Workout

Planks
3:40 (PR); 1:22; 0:45; 1:30; 1:15

[AnonND]

W10D7 - Thursday

BW: 181.5
Waist: 32.8

AM Workout

Track WO (on treadmill at 1% incline)
0.5 Mile Warm Up
2 Miles x 2 w/ 2:30 rest in between sets

Splits
1st set: 14:54
2nd set: 14:45

[AnonND]

W10D8 - Friday

BW: 181.5

PM Workout

Long Run
9 Miles

---

End of Week 10 Stats / End of Program

Avg BW: 182.67 (-0.4lbs)
Waist: 32.8 (-0.2)
Cals: 1825 (1 day of non compliance)
Total Miles Ran: 23

---

W1D1 - Saturday

BW: 179.4

AM Workout

HBS
215 x 4@6
225 x [email protected]
235 x [email protected] x 2

IBP
145 x 5
155 x [email protected]
165 x [email protected]
155 x [email protected]

RDL
185 x 8@6
195 x 8@7 x 2

Chins
BW x 6; 16; 8; 8; 8

Super set with Push Ups
BW x 25; 20; 20

Db Sitting Curls
30 x 11; 7 + 20lbs x 4; 5 + 4

Leg Exten
100lbs x 12
90lbs x 13

[AnonND]

W1D2 - Sunday

AM Workout

Leg Press
405 x 6
455 x [email protected]
485 x [email protected] x 2

BP
175 x 4
195 x 4@7
205 x 4@8
195 x 4 x 2

BB Row
135 x 10; 11; 11

Curls Db
35s x 15; 12; 11

Superset with Bench Dips
BW x 22; 20; 20

[AnonND]

W1D3 - Monday

BW: 184.1

AM Workout

Track WO
0.5 Miles Warm Up
3 Miles Tempo / 21:30
2 min Rest
2 Miles Tempo / 14:07

[AnonND]

W1D4 - Tuesday

PM Workout

Recovery Run
6 Miles / 51:30 (8:27 avg) @4

W1D5 - Wednesday

BW: 181.0

AM Workout

Dead
275 x 4
325 x [email protected]
345 x [email protected] x 3

DB BP
65s x 8@6
75s x 8@7
80s x 8@8 x 2

Bulgarian SS
BW x 10
35lbs x 10@6
45lbs x 10@6 x 2

Pull Ups
BW x 10; 9; 7

Ab Wheel
15; 15; 12

Curls
75lbs x 12; 11; 10

Superset with Push Ups
BW x 26; 19

[AnonND]

W1D6 - Thursday

BW: 182.5

AM Workout

Long Run
9.1 Miles / 1:19:57 (8:46 avg) @4

[AnonND]

W1D7 - Friday

PM Workout

Thresh-hold run
4 Miles / 33:10 (8:04 avg)@5

---

End of Week 1 Stats

Avg BW: 181.75 (-0.8lbs)
Waist:
Cals: 1825 (2 days of eating over Cals thresh hold)
Miles Ran: 23

---

W2D1- Saturday

BW: 181.0

AM Workout

HBS
215 x 4@6
225 x [email protected]
235 x 4@7 x 3 (1 more set)

IBP
145 x 5@6
160 x 5@7 x 3 (+5lbs)

RDL
135 x 8
185 x 8@6
205 x 8@7 x 2 (+10lbs)

Chins
BW x 6; 17; 8; 8; 8

Superset with Push Ups
BW x 27; 22; 20

Db Curls standing
30s x 10; 11; 10

Leg Exten
100lbs x 10; 12

W2D2 - Sunday

AM Workout

Leg Press
405 x 6
455 x [email protected]
495 x [email protected] x 2 (+10lbs)

BP
175 x 4
195 x 4@7
210 x [email protected] (+5lbs)
200 x 4 x 2 (+5lbs)

BB Row
135 x 11; 11; 11; 8 (1 more set)

BB Curls
75lbs x 13; 12; 11

Super set with Bench Dips
BW x 25 x 2

[AnonND]

W2D3 - Monday

BW: 182.5

PM Workout

Track WO
0.5 Mile Warm Up
200m + 200m jog + 400m + 400m jog + 800m + 400m jog x 3
0.5 Cool Down

Track Times for 400m and 800m
1:32; 3:04
1:34; 3:06
1:31; 3:07

Planks
2:30; 2:00; 1:30

[AnonND]

W2D4 - Tuesday

BW: 179.8
Waist: 32.75

AM Workout

Easy Run
2.25 Miles @4
3.1 Miles / 24:50 (8:00 avg) @4

Notes
- Legs feel heavy