HLM Modified

[AnonND]

W8D4 - Wednesday

BW: 182.5

PM Workout

Easy Run
4 Miles / 35:13 (8:42 avg) @3

W8D5 - Thursday

BW: 180.5

AM Workout

Track WO
800m Warm Up
800m x 1
1600 x 3
800m Cool Down

Splits
800m = 3:22
1600m = 6:22; 6:31; 6:20

[AnonND]

W8D7 - Friday

Off

W9D1 - Saturday

Easy Run
5.15 Miles / 44:44 (8:38 avg) @4

Planks
4 sets

Burpees
4 sets

Push Ups
4 sets

Dumbell Rows
4 sets

[AnonND]

W9D2 - Sunday

Track WO
1600m Warm Up
600m Race Pace + 600m jog x 4
1600m Cool Down

W9D3 - Monday

OFF

W9D4 - Tuesday

Track WO
500m Warm Up
3200m x 2 Race Pace

[AnonND]

W9D5 - Wednesday

AM Workout

HBS
185 x 3 x 2
205 x 3 x 2
225 x [email protected] x 2

IBP
155 x [email protected]
165 x [email protected] x 3

Chins
BW x 8
35lbs x [email protected] x 3

Superset With Push Ups
BW x 15; 20; 20

Notes
- Very limited on time
- Low stress week

[AnonND]

W10D1 - Saturday

BW: 181.3

AM Workout

Track WO
800m Warm Up
1800m x 1
900m x 1
1800m x 1

PM Workout

Plank
4:00
1:30 x 2

BP
215 x [email protected]
205 x 2 x 3

DB Row
80s x 10 x 3

DB Standing Curls
35s x 12 x 2

Dips
BW x 15; 13

[AnonND]

W10D2 - Sunday

BW: 183.1
Waist: 33.0

AM Workout

Dead
275 x 3
315 x [email protected] x 3

Low volume / intensity for lower body this week

DBBP
60s x 8
70s x [email protected]
75s x [email protected] x 2

Reverse Lunges
45lbs x 10
65lbs x 10

Ab Wheel
10 x 3

Chins
BW x 8; 14; 9; 8

Bar Curls
65lbs x 10 x 2

W10D3 - Monday

AM Workout

Easy Run
4 Miles / 35:00 (8:50 avg) @4

[AnonND]

W10D4 - Tuesday

PM Workout

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

Chins
BW x 10; 17; 12; 9; 8

W10D5 - Wednesday

BW: 183.1

AM Workout

Track WO
800m Warm Up
1600m x 2
800m x 2
800m Cool Down

Splits
1600m - 6:20; 6:23
800m - 3:10; 3:06

[AnonND]

W11D1 - Saturday

AM Workout

Track WO
800m Warm Up
900m x 4

Splits
3:17; 3:17; 3:18; 3:14

IBP Paused
115 x [email protected]
135 x [email protected] x 2

Cable Row
100 x 10
120 x 10
140 x [email protected] x 2

Curls
65lbs x 15; 14

Superset with Push Ups
BW x 20 x 2

[AnonND]

W11D2 - Sunday

AM Workout

Plank
4:05; 2:00; 2:00

BP
135 x 8
155 x [email protected]
175 x [email protected]
185 x [email protected]

Chins
BW x 7; 21; 8; 7; 8

Lunges
35lbs x 12
55lbs x 10
75lbs x 11

Sitting DB Press
45s x 14; 12

Sitting DB curls
30s x 10; 7

[AnonND]

W11D3 - Monday

BW: 183.1

AM Workout

Easy Run
4 Miles @4

[AnonND]

W11D4 - Tuesday

BW: 183.1

Off

W11D5 - Wednesday

BW: 181.8

AM Workout

Chins
BW x 23

Plank
3:45

3 Mile Run
19:15 - PR***

[AnonND]

W1D1 - Thursday

BW: 180.8

AM Workout

HBS
135 x 10
175 x [email protected]
185 x [email protected] - Belt
195 x [email protected]

Lunges
Bar x 10
65lbs x [email protected]
85lbs x [email protected]

Leg Exten
90lbs x [email protected] x 2
100lbs x [email protected]

Bar curls
65lbs x 12 x 2

DB sitting Curls
25s x 10
15s x 15

Cable French Press
120 x 17
135 x 14

Smith Machine Skull Crusher
65lbs x 7
45lbs x 9

- Feel like I was doing these wrong

Calf Raises
105 x 13; 12

Notes
- Switching focus to general lifting
- Doing the 5 week BB 1 Template then the 5 week BB 2 Template
- Going to continue trying to lean out until I get to 177ish or under 32.5 in waist
- After that will try to maintain before switching focus into Marathon prep

[AnonND]

W1D2 - Friday

BW: 180.1

AM Workout

Main Exercises

BP
155 x [email protected]
165 x [email protected]
175 x [email protected]

Smith Cable Fly
15lbs x 10
20lbs x [email protected]
27lbs x [email protected]
30lbs x [email protected]
33lbs x [email protected]

Smith Shoulder Press
65lbs x [email protected]
75lbs x [email protected]
85lbs x [email protected]

Supplemental Exercises

Row
70lbs x [email protected]
80lbs x [email protected]
95lbs x [email protected]

Pull Ups
BW x 7; 6; 6

Leg Raises
12 x 2

Ab Wheel
12; 10

PM Workout

Easy Run
2.5 Miles / 8:16 avg @4

[AnonND]

W1D3 - Saturday

AM Workout

Main Exercises

Dead
225 x 10
275 x [email protected]
295 x [email protected]

Hip Thrust
90lbs x [email protected]
140lbs x [email protected]
160lbs x [email protected]

Leg Curls
50lbs x 12 x 2

Supplemental Exercises

BB Curls
65lbs x 14; 13

Cable French Press
33lbs x 17
38lbs x 11

DB Sitting Curls
25s x 14
15s x 16

Tricep Push Down
38 x 15; 15

Deficit Push Ups Myo Reps
BW x 15; 10; 8

[AnonND]

W1D4 - Sunday

AM Workout

Main Exercises

Pull Ups
BW x 10; 8; 9

DB Rows
60s x [email protected]
70s x [email protected]
75s x [email protected]

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

Supplemental Exercises

DB Lat Raises
15s x [email protected]
20s x [email protected]; [email protected]

Shrugs
85lbs x [email protected]
105lbs x [email protected]
115lbs x [email protected]

Erg Row
10 mins @4

W1D5 - Monday

PM Workout

Easy Run
3.8 Miles / 32:50 (8:35 avg)@4

W2D1 - Tuesday

PM Workout

Main Exercises

HBS
135 x 10
175 x [email protected]
185 x [email protected]
195 x [email protected] x 2

Lunges
40lbs x 10
70lbs x [email protected] x 3

Leg Exten
100lbs x [email protected]
85lbs x [email protected]
70lbs x [email protected]

Supplemental Exercises

BB Curls
75lbs x 12
65lbs x 14

French Press
35lbs x 15; 12

Sitting Db Curl
25s x 14
15s x 16