HLM Modified

[AnonND]

W9D5 - Wednesday

BW: 184.2

AM Workout

Front Squat
135 x 5
155 x 5@6
165 x 5@7
175 x 5@8

BP
205 x 2@7
215 x 2@8
195 x 2; 3

Cable Row
140 x 16; 13; 12

Dips
BW x 17; 12; 10

V Sit Ups
13; 9; 7

DB Ammo Can Press
40lbs x 30; 25; 20

BB Curls
75lbs x 13; 11; 9

[AnonND]

W9D6 - Thursday

BW: 184.2

AM Workout

Easy Run
4.2 Miles / 35:36 (8:27 avg) @4

[AnonND]

W9D7 - Friday

BW: 182.4

AM Workout

Long Run
15 Miles / 2:08:00 (8:31 avg)@7

Notes
- Great weather / made it a lot easier
- Legs start getting tired around mile 9
- Used a gel "Gu" around mile 11; that seemed to help
- Will probably need to bring a hydration source if going on longer runs or if hotter weather

---

End of Week 9 Stats

Avg BW: 184.6 (-1.6lbs)
Waist: 33.25
Cals: 1900
Total Miles: 29 (+3.5 from last week)

Notes
- Left hip is starting to bother me more, need to watch weight and volume for lifting
- Diet is going well, but about to travel a lot for the next two weeks
- Goal is to hold onto 184 avg until travel is done

[AnonND]

W10D1 - Saturday

AM Workout

HBS
185 x 5
205 x 3@6
225 x 3@7 x 3

Press
125 x 3@6
140 x 3@8 x 3

SLDL
225 x 8
245 x 8
265 x 8 x 2

Chins
BW x 12; 12; 9; 8; 7

Deficit Push Ups
BW x 17; 12; 10; 9

Preacher Curls
85lbs x 8
65lbs x 9

Standing DB Curls
30s x 9 x 2

[AnonND]

W10D2 - Sunday

Easy Run
6.2 Miles / 51:40

W10D3 - Monday

Easy Run
3.0 Miles / 24:50

W10D4 - Tuesday

Easy Run
3.2 Miles / 26:17

W10D5 - Wednesday

OFF

W10D6 - Thursday

OFF

W10D7 - Friday

Easy Run
3.32 Miles / 26:20

Pull Ups + Push Ups
4 sets

W10D8 - Saturday

AM Workout

Long Run
12 Miles / 1:42:25 (8:32 avg)@6

W11D1 - Sunday

AM Workout

HBS
135 x 5 x 2
185 x 3@6
205 x 3@6
215 x 3@7
225 x 3@8

Press
115 x 4
125 x 3@6
135 x [email protected] x 3

SLDL
235 x 8@6 x 2

Chins
BW x 15; 12; 8; 8; 7

Push Ups
BW x 17; 11; 8; 8

DB Sitting Curls
20s x 15; 12; 9; 8

[AnonND]

W11D2 - Monday

BW: 189.0

AM Workout

Dead
315 x 3@6
345 x 3@7 x 3

IBP
135 x 6
145 x 6@6
155 x 6@7 x 2

Leg Raises
13; 11; 10

DB Ammo Can Press
20s x 30; 25; 20

BSS
BW x 10
35lbs x 10 x 3

BB Curls
65lbs x 15; 12; 10; 10

[AnonND]

W11D3 - Tuesday

BW: 186.0

AM Workout

Easy Run
6 Miles

W11D4 - Wednesday

PM Workout

BP
185 x 2@6
205 x 2@8; 2@7
195 x 4 x 2

Leg Press
315 x 10 x 2

Rows
11; 13; 15; 12

Dips
BW x 15; 12; 9

Ez Bar Curls
75lbs x 15; 12; 11

DB Ammo Can Press
20s x 15; 12; 12

W11D5 - Thursday

AM Workout

Easy Run
4 Miles / 32:28 (8:07 avg) @4

[AnonND]

W11D6 - Friday

Long Run
16.15 Miles / 2:17:15 (8:29 avg)@7

W11D7 - Saturday

Easy Run
4.1 Miles@4

---

End of Week 11 Stats

BW: ??? (Travel)
Waist: ??? (Travel)
Cals: 1900 (2 days of not tracking)
Miles: 30 (New PR for miles in a week)

Notes
- Feeling the increased miles in my legs; pretty achy the next day, although this week was better than last
- Will do either 18 or 20 this week - depends on if I give my self 2 or 3 weeks to taper

---

W12D1 - Sunday

HBS
185 x 3@6 x 2
205 x 3@6
215 x 3@7
225 x [email protected]

Press
125 x 3@6
135 x [email protected] x 5

SLDL
235 x 8
255 x 8 x 2

Chins
BW x 16; 10; 8; 7; 7; 6 (54 reps / 6 sets)

Deficit Push Ups
BW x 15; 10; 10; 8; 8 (51 reps / 5 sets)

DB Sitting Curls
20s x 15; 11; 9; 9

[AnonND]

W12D2 - Sunday

BW: 187.6

AM Workout

Dead
315 x 3@6
335 x 3@7
355 x 3@8 x 2

IBP
135 x 6
150 x 6@6
160 x 6@7 x 3

Ab Wheel
12; 12; 12; 12

Ammo Can Press
35lbs x 40; 40; 35; 35

DB Standing Curls
35s x 14; 12
25s x 12; 10

[AnonND]

W12D3 - Monday

BW: 185.3

AM Workout

Mid Run
7.5 Miles / 1:02:59 (8:24 avg)@5

[AnonND]

W12D4 - Wednesday

BW: 184.0

PM Workout

Easy Run
4.0 miles / ~34:00@4

W12D5 - Thursday

BW: 182.1

AM Workout

Leg Press
315 x 10
365 x 10

BP
205 x 2
215 x 2@8
205 x 2 x 4

Cable Row
120 x 10
140 x 10@8 x 3

Dip
BW x 15; 11; 9

Leg Raises
8; 8

DB Standing Curls
30s x 15; 12; 10

DB Ammo Can Press
17s x 15; 20; 20

[AnonND]

W12D6 - Friday

BW: 184.0

AM Workout

Easy Run
5 Miles @4

W12D7 - Saturday

AM Workout

Long Run
20 Miles / 3:03:20 (9:10 avg)@9

Notes
- Had to stop and walk twice during the run; once after 15 miles and once after 17.5 miles
- Lungs seem to be there, but my legs were very tired
- Going to taper weeks; marathon is on the 30th

---

End of Week 12 Stats

BW Avg: 184.6lbs (No change for past two weeks)
Waist: ??
Cals: 1900 (2 days of going over)
Miles: 36.5 (+6.5 from last week - new PR)

[AnonND]

W13D1 - Sunday

BW: 185.3

AM Workout

Dead
315 x 3@6
335 x [email protected] x 3

Press
130 x 3@7
140 x 3@8 x 5

Paused Push Ups
BW x 15; 11; 11; 9 (46 in 4 sets)

Chin Ups
BW x 16; 11; 10; 8; 8 (53 in 5 sets)

Curls
75lbs x 11; 9
65lbs x 12; 10

V Sit Ups
10; 8; 7; 7

[AnonND]

W13D2 - Monday

BW: 185.3

AM Workout

HBS
185 x 3
205 x [email protected]
215 x 3@7 x 2

IBP
155 x 6@7
165 x 5@8; 6@8; 5@8

Ab Wheel
12; 12; 12; 12

DB Ammo Can Press
20s x 30; 28; 25; 20

Sitting DB Curls
30s x 14; 10
25s x 9; 8

[AnonND]

W13D3 - Tuesday

BW: 184.0

AM Workout

Easy Run
5 Miles / ~43:00 (8:16 avg)@5