HLM Modified

[AnonND]

W2D5 - Wednesday

BW: 179.8

AM Workout

DB BP
65s x [email protected]
75s x [email protected]
80s x [email protected]; @9

Dead
275 x [email protected]
325 x [email protected] - No belt
350 x [email protected] x 3 - belt

Bulgarian SS
BW x 10
35lbs x 10
50lbs x [email protected]; [email protected]

Chins
BW x 12; 10; 9

Super set with Ab Wheel
15; 13; 12

DB standing Curls
35s x 12; 10
25s x 12

Superset with Push Ups
BW x 20; 20; 15

[AnonND]

W2D6 - Thursday

BW: 181.5

AM Workout

Conditioning WO
0.5 Mile Warm Up
3 Miles / 21:51 (7:18 avg) - 2 min rest
2 Miles / 14:06 (7:03 avg) - 2 min rest
1 Mile / 6:42

[AnonND]

W2D7 - Friday

BW: 182.0

PM Workout

Long Run
10.6 Miles / 1:26:00 (8:12 avg) @5

---

End of Week 2 Stats

Avg BW: 181. 1(-0.8lbs)
Waist: 32.75 (
Avg Cals: 1825 (1 day of non compliance
Total Miles: 25

Notes
- Weight loss is going well again
- This upcoming week we're doing some traveling so the goal is to be maintain current levels
- Will probably diet for 2 more weeks after this before maintaining for a little while

---

W3D1 - Saturday

AM Workout

HBS
215 x [email protected]
225 x [email protected]
240 x [email protected] x 3

IBP
135 x 5
150 x [email protected]
165 x [email protected]; 7.5; 8; 8

RDL
185 x [email protected]
205 x [email protected] x 2

Chins
BW x 7; 18; 7; 8; 8

Superset with push ups
BW x 30; 24; 19

BB Curls
65lbs x 14; 12; 9

W3D2 - Sunday

AM Workout

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

BP
175 x 4
195 x [email protected]
205 x 1
215 x [email protected]
205 x 4 x 2

BB Row
145 x 10; 10; 10; 9

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

Db Sitting Curls
30s x 15; 12; 9

Superset with CG Push UPS
BW x 15 x 2

[AnonND]

W3D3 - Monday

AM Workout

Track WO
0.5 Mile Warm Up
1200m x 4 w/ 2 min rest between sets
0.5 Mile Cool Down

Splits
4:59; 4:43; 4:42; 4:46

PM Workout

Planks
2:45; 2:00; 1:30; 1:30

[AnonND]

W3D4 - Tuesday

BW: 182.0

AM Workout

Dead
315 x [email protected] - No Belt
335 x [email protected] - Belt
355 x [email protected] x 3 (+5lbs)

DB BP
65s x [email protected]
75s x [email protected]; [email protected] x 2

Bulgarian SS
BW x 10
35lbs x 10
55lbs x [email protected] x 2

DB Curls
35s x 16; 11; 9

Superset with Dips
BW x 12 x 2

PM Workout

Chins
BW x 10; 10; 9; 8; 7; 7; 7 (58 total reps)

[AnonND]

W3D5 - Wednesday

BW: 182.0

AM Workout

Easy Run
6.15 Miles / 52:22 (8:31 avg) @4

[AnonND]

W3/4D6/1 - Thursday***

BW:182.7

AM Workout

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

IBP
135 x 5
150 x [email protected]
160 x [email protected] x 4

SLDL
185 x 8
205 x [email protected]
215 x [email protected]

Chins
BW x 6; 18; 8; 8; 8

Push Ups
BW x 30; 20; 15

Sitting Db Curls
30s x 10
25s x 10; 9; 8

Leg Exten.
105lbs x 12; 11; 11


*** = Moving schedule around for travel

[AnonND]

W3/4D2/7 - Friday

AM Workout

Easy Run
3 Miles

W3/4D3/8 - Saturday

Easy Run
2.25 Miles

W3/4D4/9 - Sunday

OFF

W3/4D5/10 - Monday

AM Workout

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

BP
175 x 4
195 x [email protected]
205 x 2
215 x [email protected]
205 x 4 x 2

Rows
145 x 9; 9; 9; 8

BB Curls
75lbs x 14; 12; 10; 8

Push Ups
BW x 20; 18; 15

[AnonND]

W3/4D6/11 - Tuesday

PM Workout

Easy Run
4 Miles / 33:26 (8:20 avg)@4

[AnonND]

W3/4D7/12 - Wednesday

AM Workout

DB BP
60s x [email protected]
70s x [email protected]
75sx [email protected]; [email protected]

Dead
285 x 4
325 x [email protected]
345 x [email protected]; @7
355 x [email protected]

Felt very heavy at first, but got easier the more sets I did

Bulgarian SS
BW x 10
35lbs x 10
55lbs x 10
65lbs x [email protected]

Preacher Curls
75lbs x 13; 10

Superset with Dips
BW x 13 x 3

Ez Bar Curls
75lbs x 11; 10

[AnonND]

W3/4D8/13 - Thursday

AM Workout

Easy Run
5 Miles / ~42:00

[AnonND]

W5D1 - Saturday

BW: 183.6

AM Workout

HBS
235 x [email protected]
250 x [email protected] x 3

IBP
135 x 5
155 x [email protected]
165 x [email protected] x 4

RDL
215 x [email protected] x 2

Chins
BW x 7; 16; 7; 8; 8

Superset with Push Ups
BW x 35; 20; 19

Superset with V Sit Ups
BW x 7; 7; 7

BB Curls
75lbs x 10
65lbs x 2 sets

Superset with Decline Sit Ups
15 x 2

Leg Exten
2 sets x 12

W5D2 - Sunday

AM Workout

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

BP
175 x 4
195 x 4
210 x 2
220 x [email protected] - Recent PR
210 x [email protected] x 2

Rows
135 x 5
155 x 10; 9; 9; 8

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

Sitting Db Curls
30s x 15; 10; 9; 8

Cal Raises
125lbs x 10; 10; 8

[AnonND]

W5D3 - Monday

BW: 185.2
Waist: 32.9

AM Workout

Track WO
800m Warm Up
1200m + 600m jog w/ 1 min rest x 2
800m + 400m jog w/ no rest

Splits
1200m: 4:51; 4:49
800m: 3:07; 3:09

[AnonND]

W5D4 - Tuesday

BW: 183.6

AM Workout

Dead
325 x [email protected]
345 x [email protected]
355 x [email protected] x 3

DB BP
60s x 8
70s x 8
75s x [email protected] x 2

Bulgarian SS
BW x 10
35lbs x 10
55lbs x 10; 13

DB Curls
35lbs x 14; 12; 10

Superset with Dips
BW x 15; 14; 12

PM Workout

Pull Ups
BW x 9; 9; 9; 7; 7; 7

[AnonND]

W5D5 - Wednesday

BW: 182.7

PM Workout

Easy Run
4.1 Miles / 34:14 @4

W5D6 - Thursday

AM Workout

3 Mile Test Run
3 Miles / 19:46 @9

Splits
1st Mile: 6:44
2nd Mile: 6:33
3rd Mile: 6:29

Notes
- A 4 to 6 weeks out from race
- 17 seconds slower than my fastest on the same lap
- I think I can take 10 seconds off just by tapering
- Goal is to get under 19:00; that might require a few more weeks of training