HLM Modified

[AnonND]

W6D3 - Monday

Easy Run
4.3 Miles / 37:09

W6D4 - Tuesday

Easy Run
4.8 Miles / 43:21

W6D5 - Wednesday

Easy Run
3.1 Miles / 28:10

Pull Ups + Push Ups
5 sets

W6D6 - Thursday

Long Run
6.5 Miles / 55:53

---

End of Week 6 Stats

Total Miles: 18.8

---

W7D1 - Saturday

PM Workout

HBS
185 x 4
215 x [email protected]
225 x [email protected] x 4

Press
120 x [email protected]
130 x [email protected] x 3

RDL
235 x [email protected] x 2

Chin Ups
BW x 12; 12; 9; 8

Deficit Push Ups
BW x 15; 12; 10

Db Standing Curls
30s x 15; 12; 9

Ab Wheel
10 x 3

[AnonND]

W7D2 - Sunday

AM Workout

Dead
315 x [email protected]
335 x [email protected]
345 x [email protected] x 3

IDBP
60s x [email protected]
65s x [email protected]
70s x [email protected]; 7.5; [email protected]

Leg Up BP
145 x 11
135 x 11

BB Lunges + Squats
Bar x 10 + 5
85lbs x 10 + 5 x 2

Hanging Leg Raises
10; 11; 8

BB Curls
75lbs x 12; 11
65lbs x 11; 9

[AnonND]

W7D3 - Monday

BW: 185.5

AM Workout

Track WO
1600m Warm Up
800m x 4
1600m Cool Down

Splits
3:12; 3:13; 3:16; 3:15

[AnonND]

W7D4 - Tuesday

BW: 183.9
Waist: 33.1

PM Workout

Easy Run
4.1 Miles / 34:30 (8:12 avg)@5

W7D5 - Wednesday

BW: 183.9

AM Workout

Paused HBS
135 x 8
155 x [email protected] x 2

BP
175 x 4
190 x [email protected]
200 x [email protected]
190 x 4 x 2

Rows
70lbs x 10
90lbs x 12; 12; 10

Dips
BW x 13; 10; 9

Curls
75lbs x 12; 11
65lbs x 12; 11

DB Ammo Can Press
20s x 20; 15; 15

Ab Wheel
12 x 3

[AnonND]

W7D6 - Thursday

BW: 185.5

AM Workout

Easy Run
5 Miles / 43:13 (8:33 avg) @4

[AnonND]

W7D7 - Friday

BW: 184.5

AM Workout

Long Run
10.6 Miles / 1:30:54 (8:31avg) @5

Notes
- Diet: Salad the night before / Clif bar an hour before run with cup of coffee
- Stomach felt fine through the ten miles
- Legs started getting tired around mile 8

---

End of Week 7 Stats

BW: 184.6 (-2.3lbs from two weeks)
Waist: 33.1 (-0.4)
Cals: 2000 (1 day of not tracking)
Total Miles: 23.6 (+5.6 from last week)

[AnonND]

W8D1 - Saturday

AM Workout

Easy Run
3 Miles

W8D2 - Sunday

PM Workout

HBS
185 x 4
215 x [email protected]
225 x [email protected]
235 x [email protected] x 3

Press
120 x [email protected]
130 x [email protected] x 4

RDL
185 x 8
215 x 8
235 x 9 x 2

Chins
BW x 12; 10; 10; 7; 7

Deficit Push Ups
BW x 11; 10; 9; 9

BB Curls
65lbs x 15; 10; 9; 8

[AnonND]

W8D3 - Monday

BW: 187.5

AM Workout

Dead
315 x [email protected]
345 x [email protected]; @7; 7.5; 7.5

DIBP
65s x [email protected] x 2
70s x [email protected]; @8; [email protected]

Leg Up BP
150 x 9
135 x 12

BB Lunges + Squats
Bar x 12 + 6
85lbs x 12 + 6 x 2

Leg Raises
BW x 12; 10; 9

Sitting DB Curls
30s x 12; 12; 10

[AnonND]

W8D4 - Tuesday

BW: 186.2

AM Workout

Track WO
800m Warm Up
3200m
2400m
1600m

Pull Ups + Ammo Can Press + V Sit Ups Circuit
BW x 10; 9; 7
35lbs x 30; 25; 25
BW x 10; 8; 7

[AnonND]

W8D5 - Wednesday

BW: 186.2

AM Workout

HBS Paused
135 x 8
155 x [email protected]
165 x [email protected] x 2

BP
175 x 4
195 x [email protected]
205 x [email protected]
190 x 4 x 3

Rows
70lbs x 8
95lbs x 12; 11; 9; 8

Dips
BW x 15; 13; 10

Ab Wheel
13 x 3

[AnonND]

W8D6 - Thursday

BW: 185.3

AM Workout

Easy Run
4.15 Miles / 36:22 (8:36 avg)@4

PM Workout

Chins
BW x 8 x 4

Ammo Can Press
30lbs x 30 x 4

W8D7 - Friday

BW: 187.2

AM Workout

Long Run
13 Miles / 1:50:00 (8:35 avg) @7

---

End of Week 8 Stats

Avg BW: 186.2 (+1.6lbs)
Waist: ??
Avg Cals: 2000 (2 days of not tracking)
Total Miles: 25.5 (+2 miles from last week)

Notes
- Legs feeling tired
- Weight above average; think I am holding onto some weight from eating out last week
- If weight does not move will have to lower cals again

[AnonND]

W9D1 - Saturday

BW: 186.2

AM Workout

HBS
215 x [email protected]
230 x [email protected]
240 x [email protected]
135 x 8

Press
125 x [email protected]
135 x [email protected]
145 x [email protected]

SLDL
225 x 8
245 x 8
265 x [email protected]

Pull Ups
BW x 12; 9; 9; 8; 7

Deficit Push Ups
BW x 14; 11; 10; 10

Sitting DB Curls
30s x 9; 8
20s x 10; 10

[AnonND]

W9D2 - Sunday

BW: 187.2

AM Workout

Dead
315 x [email protected]
335 x [email protected]
355 x [email protected]

IBP
135 x [email protected]
145 x [email protected]
155 x [email protected]

DB Standing Ammo Can Press
25s x 20; 20

Bulgarian SS
BW x 10
32lbs x 10 x 2

Leg Raises
12; 10; 10

BB Curls
75lbs x 14; 12; 10
65lbs x 12

Turkish Get Ups
15lbs x 3 (each side)

[AnonND]

W9D3 - Monday

BW: 186.2

AM Workout

Easy Run
4.1 Miles / 36:35 (9:00 avg) @5

Notes
- Left hip has been achy
- Felt slow today, very humid this morning

PM Workout

Chins
BW x 10; 9; 8; 10

Leg Raises
8 x 4

[AnonND]

W9D4 - Tuesday

BW: 186.2
Waist: 33.25

AM Workout

3 Mile Threshold Run
2 Miles Warm Up / 8:46; 8:22
1st Mile / 7:49
2nd Mile / 7:32
3rd Mile / 7:19
1.25 Mile Cool Down / 8:11

Notes
- No rest in between miles; all the way through from warm up to cool down