HLM Modified

[AnonND]

W5D2 - Monday

BW: 185.5

AM Workout

Easy Run
4.1 Miles / 34:16 (8:10 avg)@4

PM Workout

Main Exercises

BP
160 x [email protected]
175 x [email protected]; @7.5; @8

Machine Fly
100lbs x [email protected]
115lbs x [email protected]; [email protected]; [email protected]

Seated Smith Press
55lbs x [email protected]
65lbs x [email protected]
75lbs x [email protected] x 2

Supplement Exercises

BB Row
150 x [email protected] x 3

Lat Pull Down
120lbs x [email protected]; [email protected]
110lbs x [email protected]

[AnonND]

W5D3 - Tuesday

BW: 185.5

AM Workout

Dead
235 x [email protected]
275 x [email protected]
295 x [email protected]; @8

Leg Press
365 x [email protected]
415 x [email protected] x 3

Leg Curls
50lbs x [email protected]; @7; [email protected]; [email protected]

Calf Raises
115 x 15; 12; 13

BB Curls
75lbs x 13; 12; 11

Tricep Pushdown
50lbs x 16; 13
45lbs x 12

Preacher Curls
65lbs x 14; 11
55lbs x 12

[AnonND]

W5D4 - Wednesday

BW: 184.7

AM Workout

Pull Ups
BW x 5; 10; 10; 10

Cable Row
130 x [email protected]; [email protected]; [email protected]; [email protected]

DB BP
60s x [email protected]
65s x [email protected]; [email protected]; [email protected]

Deficit Push Ups
BW x 10; 10

DB Lat Raises
25s x [email protected]; [email protected]
20s x [email protected]

Shrugs
145lbs x 11; 10; 10

W5D5 - Thursday

Easy Run
3.5 Miles

W5D6 - Friday

Easy Run
6 Miles

---

End of Week 5 Stats

Avg BW: 185.1 (+1.0lbs)
Waist: ??
Cals: 2300 (2 days of not following calories)
Total Miles Ran: 13 Miles

[AnonND]

W6D1 - Saturday

AM Workout

HBS
165 x 5
195 x [email protected]
215 x [email protected] x 3

Lunges
95lbs x [email protected] x 3

Leg Exten.
115lbs x [email protected] x 4

Calf Raises
125lbs x 12; 12; 11; 11

DB Standing Curls
35s x 12; 12; 9

Tricep Pushdown
50lbs x 17; 12
45lbs x 14

Preacher Curls
70lbs x 11
50lbs x 11; 10

[AnonND]

W6D2 - Sunday

AM Workout

Main Exercises

BP
165 x [email protected]
175 x [email protected]; @7; @7.5

Chest Machine Flys
120 x [email protected]; @8; [email protected]; [email protected]

Seated Smith Press
75lbs x [email protected]; [email protected]; [email protected]

Supplemental Exercises

BB Row
135 x 5
155 x [email protected]; [email protected]; [email protected]

Machine Lat Pull Down
140 x [email protected]
120 x [email protected]
110 x [email protected]

[AnonND]

W6D3 - Monday

BW: 184.7

AM Workout

Easy Run
4.2 Miles / 35:22 (8:26 avg) @4

Notes
-Noticing pain in left hamstring; will need to bring some volume down for DLs and direct hamstring work

[AnonND]

W6D4 - Tuesday

BW: 184.7

AM Workout

Main Exercises

Dead
225 x 10
265 x [email protected]
300 x [email protected]; @7; @8

Hip Thrust
140lbs x 12; 12; 12

Supplemental Exercises

DB Standing Curls
32.5s x 14; 12; 10

Tricep Pushdown
55lbs x 14
50lbs x 14
45lbs x 12

Preacher Curls
55lbs x 13; 9; 6 + 35lbs x 6

[AnonND]

W6D5 - Wednesday

BW: 185.5

AM Workout

Main Exercises

Pull Ups
BW x 5; 10; 10; 9; 7

Cable Row
130 x [email protected]; [email protected]; [email protected]; [email protected]

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

Supplement Exercises

Deficit Push Ups
BW x 10; 9; 8

Lat DB Raises
25s x [email protected]; [email protected]; [email protected]

Shrugs
155 x 10; 10; 10

[AnonND]

Start of Marathon Prep Training

W1D1 - Friday

AM Workout

HBS
135 x 8
185 x 8
215 x [email protected]
225 x [email protected]; @7.5

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

RDL
175 x [email protected] x 2

Calf
125 x 15; 12

Sitting DB Curls
30s x 13; 11

Leg Exten
125lbs x 15; 12

W1D2 - Saturday

AM Workout

Easy Run
5 Miles / 42:00~ (8:01 avg) @4

[AnonND]

W1D3 - Sunday

AM Workout

Easy run
3.5 Miles / 29:17 (8:12 avg)@4

W1D4 - Monday

AM Workout

Leg Press
315 x 10
405 x [email protected]
455 x [email protected]

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

IDBP
65s x [email protected]
55s x 12; 11

Neutral Grip Chins
BW x 10; 10; 8

Dips
BW x 13; 10

Sitting DB Curls
30s x 12
25s x 9

[AnonND]

W1D5 - Tuesday

AM Workout

Easy Run
2.75 Miles / 23:51 (8:38 avg( @4

W1D6 - Wednesday

AM Workout

Paused Dead
225 x [email protected]
255 x [email protected] x 2

CGBP
135 x 10
155 x [email protected]
165 x [email protected]

IBP
135 x [email protected]
115 x 12; 11

BB Row
155 x 10; 8; 8

Lat Shoulder raises
20s x 17; 15

Standing SB Curls
30s x 15; 13

[AnonND]

W1D7 - Thursday

Long Run
6 Miles

---

End of Week 1 Marathon Prep

Total Miles Ran: 17 Miles

[AnonND]

W2D1 - Friday

AM Workout

HBS
185 x 8
215 x [email protected]
225 x [email protected] x 3

Press
100 x [email protected]
110 x [email protected] x 2

RDL
135 x 12
175 x 12
185 x 12

Leg Exten.
Weight x 17; 16

Neutral Grip Pull Ups
BW x 11; 10; 8; 7

Leg Raises
10 x 3

DB Sitting Curl
25s x 14; 11

---

W2D2 - Saturday

AM Workout

Leg Press
315 x 10
405 x [email protected]
475 x [email protected]
425 x 10

BP
155 x 8
175 x [email protected]
185 x [email protected] x 2

IDBP
65s x [email protected]
50s x 13; 12

Machine Row
17; 16

Decline Crunches
15; 15

Dips
BW x 13; 10

Preacher Curls
65lbs x 15; 10

[AnonND]

W2D3 - Monday

BW: 188.3

AM Workout

Easy Run
3.10 Miles / 26:09 (8:27 avg)@4

[AnonND]

W2D4 - Tuesday

BW: 188.3

AM Workout

Dead
225 x 8
275 x [email protected] - Belt
295 x [email protected]; @7; @7

CGBP
135 x 10
155 x [email protected]
165 x [email protected]
145 x 12

IBP
135 x [email protected]
115 x 12; 12

BSS
BW x 12
45lbs x 12 x 2

Sitting Db Curls
35s x 9
25s x 14