HLM Modified

[AnonND]

W2D5 [Off] - Wednesday

BW: 186.8

W2D6 - Thursday

BW: 186.2

AM Workout

Long Run
6.15 Miles / 52:41 (8:34)@5

Notes
- Right calf felt fine during run but is tight afterwards
- Very hot and humid during run

[AnonND]

W2D7 - Friday

BW: 1847.7

PM Workout

Easy Run
4.5 Miles

---

End of Week 2 Stats

BW Avg: 186.5
Cals: 2200
Total Miles Ran: 13 Miles

Notes
- Calf is still tight after a run but feels better on the following day

W3D1 - Saturday

BW:184.7

AM Workout

HBS
185 x 8
205 x [email protected]
230 x [email protected]; @8; @8

Press
100 x 8@7
115 x 7@8; @8; 6@8

RDL
135 x 12
185 x 12 x 3

Leg Exten
120 x 15; 12

Sitting Db Curls
30s x 12
20s x 14; 13

[AnonND]

W3D2 - Sunday

AM Workout

Leg Press
405 x 10@7
455 x 10@8
485 x 9@9
435 x 10

BP
175 x 8
190 x 8@9
185 x [email protected]; 7@8

IDBP
65s x [email protected]
50s x 12; 10

Row
115 x 11; 9

Dips
BW x 12; 8

Preacher Curls
75lbs x 12
65lbs x 9
55lbs x 9

[AnonND]

W3D3 - Monday

AM Workout

Easy Run
3.1 Miles / 17/28 (8:46 avg)@3

PM Workout

Pull Ups, Push Ups, Leg Raises
10; 15; 6
9; 15; 6
9; 15; 6
8

W3D4 - Tuesday

PM Workout

CGBP
135 x 10
155 x 10@7
165 x [email protected]
155 x 11

Dead Paused No Belt
225 x 8
255 x 8@7
265 x 8@8 x 2

BSS
40lbs x 12 x 2

Sitting Db Curls
30s x 12; 9; 7

Shoulder Lat Raises
20s x 15; 14

W3D5 - Wednesday

AM Workout

Easy Run
3 Miles / 25:35 (8:31 avg)@3

W3D6 - Thursday

BW: 185.7
Waist: 33.75

AM Workout

Long Run
7.25 Miles / 1:03:11 (8:28 avg) @5

[AnonND]

W3D7 - Friday

BW: 185.7

PM Workout

Easy Run
4.1 Mile Run

---

End of Week 3 Stats

BW: 185.7 (-0.8lbs)
Waist: 33.75
Cals: 2200
Total Miles: 17.25 Miles

---

W4D1 - Saturday

AM Workout

HBS
185 x 8
215 x 8@7
225 x 8@8 x 3

Press
95 x 6
115 x 8@9
105 x 8@8; 8;

RDL
185 x 12@7
205 x 11@8 x 2

Preacher Curls
85lbs x 10
65lbs x 10
65lbs x 7 + 55lbs x 5

Leg Exten
120 x 14
110 x 12
100 x 12

[AnonND]

W4D2- Sunday

PM Workout

Leg Press
405 x 10@7
455 x 10@8
495 x 10@9
445 x 10 x 2

BP
175 x 8@7
185 x 8@8
190 x 8@9
175 x 8@9

IDBP
65s x 9
50s x 12; 11; 11

Row
115 x 12; 10
90 x 10

Straight Bar Curls
70lbs x 12; 10; 10

Dips
BW x 14; 9

[AnonND]

W4D3 - Monday

AM Workout

Easy Run
3.5 Miles / 28:02 @4

[AnonND]

W4D4 - Tuesday

BW: 186.8

PM Workout

Mid Distance Run
5 Miles / 43:00 (8:36 avg) @5

Notes
- Very hot and humid

W4D5 - Wednesday

BW: 186.8

AM Workout

Dead
225 x 8
275 x 8@6 - Belt
295 x 8@7
305 x [email protected]; @8; @8

CGB
135 x 10@6
155 x [email protected]
170 x 10@9
155 x 10; 9

IBP
135 x 9@9
115 x 12; 11; 11

Lat Shoulder Raises
25s x 17; 14; 13

Standing Db Curls
30s x 12; 12; 10

[AnonND]

W4D6 - Thursday

BW: 188.2

AM Workout

Easy Run
3.25 Miles / 28:51 (8:46 avg) @3

PM Workout

Pull Ups
BW x 8 x 5

W4D7 - Friday

BW: 186.2

AM Workout

Long Run
9 Miles / 1:16:46 (8:30 avg) @5

---

End of Week 4 Stats

Avg BW: 187 (+1.3lbs)
Waist:
Cals: 2100 (2 Days over 2100)
Total Miles: 20 (+3.75)

Notes
- Going into low stress week and less miles

[AnonND]

W5D1 - Saturday (low stress week)

BW: 185.5

AM Workout

HBS
185 x 4
215 x 4
225 x 4@6
235 x 4@7
245 x 4@8

Press
95 x 5
115 x [email protected]
125 x [email protected]

RDL
185 x 8@6
215 x 8@7
235 x 8@8

Chins
BW x 12; 11; 10; 9

Ammo Can Press
40lbs x 40; 25; 25

Sitting Db Curls
30s x 11
25s x 9
20s x 9

PM Workout

Easy Run
3.3 Miles / 27:46 (8:15 avg)@3

[AnonND]

W5D2 - Sunday

AM Workout

Dead
275 x 4
315 x 4@7
335 x [email protected]

IDBP
60s x 8@6
65s x 8@7
70s x 8@8

Leg Up BP
135 x 15; 12

BSS
BW x 10
30s x 10
40s x 10@6

Pull Ups
BW x 8; 8; 8; 8

EZ Preacher Curls
85lbs x 8
65lbs x 9
45lbs x 12

PM Workout

Easy Run

3.3 Miles / ~28:00ish @3

[AnonND]

W5D3 - Monday

BW: 187.9 / 33.6

PM Workout

Easy Run
5 Miles @4

W5D4 - Tuesday

BW: 187.9

[AnonND]

W5D5 - Wednesday [Off]

BW: 187.9

W5D6 - Thursday [Off]

BW: 185.5

W5D7 - Friday

BW: 185.5

AM Workout

Long Run
7.25 Miles / 1:01:00 (8:19 avg) @5

---

End of Week 5 Stats

Avg BW: 186.9 (-0.1lbs)
Waist: 33.6 (-0.1)
Cals: 2000 (3 days of eating over)
Total Miles: 18

[AnonND]

W6D1 - Saturday

BW: 186.2

AM Workout

HBS
215 x 4
225 x 4@6
235 x 4@7 x 3

Press
115 x [email protected]
125 x [email protected] x 3

RDL
185 x 8@6
215 x 8@7
235 x 8@7

Pull Ups
BW x 12; 10; 8; 7

Deficit Paused Push Ups
BW x 15; 12; 9

Db Sitting Curls
25s x 10; 10; 9

Leg Raises
BW x 8; 8; 6

[AnonND]

W6D2 - Sunday

BW: 186.2

AM Workout

Dead
275 x 4
315 x 4@6
340 x [email protected] x 3

IDBP
60s x 8@6
65s x 8@7
70s x 8@8 x 2

Leg Up BP
145 x 12
135 x 12

Lunges
Bar x 10
65lbs x 10
85lbs x 10@6 x 2

Superset with Hanging Leg Raises
9; 9; 8; 8

BB Curl
65 x 15; 14; 12