HLM Modified

[AnonND]

W4D6 - Wednesday

BW: 187.0

BP
175 x 5
195 x 3
205 x 2
215 x [email protected]
195 x 5 x 4

Lunges
45 x 15
65 x [email protected]
75 x [email protected]
85 x [email protected]
75 x 15

Chins
BW x 6
30 x 9; 8; 7

Deficit Push Ups
BW x 20; 14; 10

DB Sitting Curls
25s x 16; 11; 7; 9 (standing)

Calf Raises
105 x 10 x 2

[AnonND]

W4D7 - Thursday

BW: 187.0

Mid Run
6.3 Miles / 54:11 (8:37 avg)@4

---

End of Week 4 Stats

BW Avg: 186.8 (This should balance out next week w/ regular eating)
Miles Ran: 17 Miles

[AnonND]

W5D1 - Friday

BW: 186.4

HBS
215 x [email protected]
235 x [email protected]
245 x [email protected]
235 x 5 x 3

Press
115 x [email protected]; [email protected]; [email protected]

Chins
BW x 14; 10; 9

GM
75 x 10
95 x 10
105 x 10
95 x 10

Leg Exten
120 x 12
100 x 13; 11

BB Curls
75 x 13; 11
65 x 12

[AnonND]

W5D2 - Saturday

BW: 185.9

Easy Run
3 Miles / ~25:00 @4

Planks
2:30; 1:15; 1:05

Ab Wheel
16 x 2

Pull Ups
BW x 10; 8; 7

[AnonND]

W5D3 -Sunday

BW: 186.4

Track WO
1100 x 2
900 x 3

Splits
1100m: 4:07; 3:59
900m: 3:15; 3:15; 3:17

[AnonND]

W5D4 - Monday

BW: 188.0

Dead
305 x 3
325 x 3
345 x [email protected]
315 x 5 x 3

Paused BP
175 x [email protected]; [email protected]; [email protected]

DB Sitting Press
50s x 11
40s x 11; 10; 9

BB Curls
65 x 15; 12; 11; 10

Shrugs
185 x 10; 10
135 x 15

[AnonND]

W5D5 - Tuesday

BW: 187.5

Easy Run
3.1 Miles / 26:14 (8:22 avg) @4

Planks
2:05; 1:15; 1:05; 1:05

Ab Wheel
16 x 2

Notes
- Looks like avg speed for easy runs is coming back down with the effort remaining the same

[AnonND]

W5D6 - Wednesday

BW: 186.4

BP
185 x [email protected]
205 x 3
215 x [email protected]
195 x 6 x 2
195 x 5 x 2

Lunges
45 x 12
75 x 12 + 5
95 x 14 + 3
80 x 14 x 2

Chins
BW x 6
30 x 8; 8; 7

Deficit Push Ups
BW x 20; 13; 9; 9

Sitting DB Curls
25s x 15; 13; 9
20s x 10

[AnonND]

W5D7 - Thursday

BW: 187.5

Easy Run
3.1 Miles / 26:26 (8:31 avg) @3

[AnonND]

W5D8* - Friday

BW: 185.9

Mid Distance Run
6.8 Miles / ~56 mins (8:21 avg) @5

---

Week 5 Stats

Avg BW: 186.8 (stayed the same)
Waist: 33.75
Total Miles Ran: 19

Notes
- Going into low volume week for lifting
- Starting to increase miles per week to get ready for race
- Hoping BW will start to trend down

[AnonND]

W6D1 - Saturday

BW: 187.5

HBS
215 x 3
235 x [email protected]
245 x [email protected]
255 x [email protected]

Press
95 x 6
115 x [email protected]
125 x [email protected]

Back Ext
BW x 10; 9; [email protected]

Chins
BW x 6; 17; 8; 7

Leg Exten
120 x 12
110 x 12
100 x 12
90 x 13

Planks
2:35; 1:20; 1:05; 1:05

DB Sitting Curls
30s x 15; 10
25s x 10
20s x 13

[AnonND]

W6D2 - Sunday

BW: 187.5

Dead
315 x 3
335 x [email protected]
355 x [email protected]
365 x [email protected]

DBBP
65 x 6
75 x 5
80 x [email protected]
85 x [email protected]

IBP Smith
105 x [email protected]
125 x [email protected]
105 x [email protected]

Pull Ups
BW x 11; 9; 7

Back Lat Raises
15s x 15; 12

BB Curls
75 x 13; 10
65 x 12; 10

Tri Push Down
45 x 18; 12

[AnonND]

W6D3 - Monday

BW: 185.9

Track WO
800m Warm Up
200m + 200m jog + 400m + 400m jog x 5 w/ 1 min rest between sets 2 and 3 and 4 and 5

[AnonND]

W6D4 - Tuesday

BW: 184.4

Easy Run
4.1 Miles / 35:35 (8:44 avg) @4

- Felt slow today, legs were tired seemed tired from yesterday

[AnonND]

W6D5 - Wednesday

BW: 185.9

Hack Squat Smith Machine
65 x 8
105 x [email protected]
115 x [email protected]
125 x [email protected]

BP
185 x 5
200 x [email protected]
210 x [email protected]
220 x [email protected]

Rows
135 x 10 x 3

Chins
BW x 5; 6; 7

Dips
BW x 15; 12; 9

DB Sitting Curls
35s x 10; 8

Ez Curls
65 x 10; 9