HLM Modified

[AnonND]

W9D1 - Saturday

BW: 184.2

HBS
225 x 3
245 x [email protected]
265 x [email protected]
245 x 3 x 3

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

Back Ext
BW x 6; 8; 8; 8

Chins
BW x 8; 10; 11; 10; 7

BB Curls
65 x 12; 12; 10; 10

Leg Ext
120 x 15; 10
110 x 11
100 x 12

[AnonND]

W9D2 - Sunday

BW: 185.6

Dead
315 x 3
345 x [email protected]
365 x [email protected]
350 x 3 x 3

DBBP
75s x 5
80s x 5
90s x [email protected]
80s x 6; 6

Machine Chest Press
160 x [email protected]; [email protected]; [email protected]

Pull Ups
BW x 10; 9; 7

DB Back Flys
15s x 16; 14; 11

DB Sitting Curls
30s x 13
25s x 11; 9

Triceps
20; 12

[AnonND]

W9D3 - Monday

BW: 184.2

Easy Run
5.25 Miles / 45:25 (8:30 avg)@4

[AnonND]

W9D4 - Tuesday

BW: 184.2

Track WO
800m Warm Up
900m x 6

Split Times
3:27; 3:23; 3:23; 3:18; 3:19; 3:18

Plank
3:20; 1:40; 1:20; 1:20; 1:20

[AnonND]

W9D5 - Wednesday

BW: 184.2

SBS
155 x [email protected]
185 x [email protected]
205 x @7.5; @7.5; @7

BP
205 x 2
215 x [email protected]
225 x [email protected]; [email protected]; [email protected]
205 x [email protected]; [email protected]

Chins
BW x 8
32 x [email protected] x 3

Dips
BW x 18; 11; 9

Ez Preacher Curl
65 x 12; 7

Ez Standing Curl
65 x 9; 9

[AnonND]

W9D6 - Thursday

BW: 183.6

Threshold Run
1600m Warm Up
1600m x 2
1600m Cool Down

Splits
6:[email protected]
6:[email protected]

[AnonND]

W9D7 - Friday

BW: 183.6

Long Run
8.0 Miles / 1:07:01 (8:22 avg) @4

[AnonND]

Start of Endurance Program

W1D1 - Saturday

HBS
225 x [email protected]
245 x [email protected]
255 x [email protected]

IBP
135 x [email protected]
155 x [email protected]
165 x [email protected]
175 x [email protected]

Chins - AMRAP
BW x 7; 19; 8; 7

Back Ext
BW x 6; 7; 8

Deficit Paused PU
BW x 15; 10; 9

BB Curls
75 x 12
65 x 12

W1D2 - Sunday

Easy Run
5 Miles / 41:15 (8:18 avg)@4

W1D3 - Monday

Leg Press
315 x 6
405 x [email protected]
455 x [email protected]

BP
185 x [email protected]
205 x [email protected]
215 x [email protected]

Chins
BW x 6
25 x [email protected]
35 x [email protected]
40 x [email protected]

DB Rows
50s x 12; 10

Low IDBP
60s x 15; 10

Sitting DB Curls
30s x 10; 10

Planks
3:20; 1:45; 1:30; 1:30

[AnonND]

W1D4 - Tuesday

Track WO
1600m Warm Up
1600m x 1 (6:20)
800m x 2 (3:11; 3:12)
1600m x 1 (6:33)
1600m Cool Down

[AnonND]

W1D5 - Wednesday

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

CGB
135 x 8
155 x [email protected]
175 x [email protected]
185 x [email protected]

Chest Fly
100 x 16; 12

BSS
BW x 10
25 x 10
35 x 10
45 x 10

Pull Ups
BW x 10; 10; 9

Standing DB Curls
35s x 10
30s x 12

PM Workout

Easy Run
3.1 Miles / 25:02 (8:06 avg)@4

W1D6 - Thursday

Track WO
900 Warm Up
900 x 4
350ish x 2

Splits
900m = 3:22; 3:16; 3:16; 3:12
350m = 1:06; 1:07

[AnonND]

W1D7 - Friday

Long Run
8 Miles / 1:08:03 (8:30 avg)@5

W2D1 - Saturday

Skiing: 3-4 hours

W2D2 - Sunday

Burpees
10 x 3

Planks
4 sets

V Sit Ups
2 sets

W2D3 - Monday

Easy Run
4.3 Miles / 36:08 (8:23 avg)@4

W2D4 - Tuesday

AM Workout

HBS
225 x [email protected]
245 x [email protected]; @7.5; @8

IBP
135 x 5
155 x [email protected]
165 x [email protected]; @7.5; @8

Chins - AMRAP
BW x 7; 19; 9; 7

Back Ext
BW x 6; [email protected]; [email protected]; [email protected]

Deficit Push Ups
BW x 17; 11; 9

Preacher Curls
65 x 11; 7; 6 + DB Curls 20s x 6-7

PM Workout

Easy Run
3.1 Miles / 26:08 (8:16 avg)@5

[AnonND]

W2D5 - Wednesday

BW: 183.6

AM Workout

Leg Press
315 x 8
405 x [email protected]
455 x [email protected] x 2

BP
185 x 5
205 x [email protected]
215 x [email protected]
205 x 4 x 2

Chins
BW x 6
25 x 6
35 x [email protected]
45 x [email protected]

DB Rows
50s x 14; 12

DB Low IBP
65s x 13; 8

DB Sittin Curls
30s x 10; 10; 8

PM Workout

Easy Run
3.1 Miles

[AnonND]

W2D6 - Thursday

BW: 185.1

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

CGBP
135 x 8
155 x [email protected]
175 x [email protected]
185 x [email protected]; [email protected]

Chest Fly
115 x 15; 13

BSS
BW x 10
25 x 10
35 x [email protected]
45 x [email protected] x 2

BB Curl
75 x 12
65 x 14; 5; 5; 4; 4 - Myo

W2D7 - Friday

Easy Run
5 Miles / 42:31 (8:30 avg)@3

W3D1 - Saturday

BW: 184.5

HBS
225 x [email protected]
250 x [email protected]; @8; @8

IBP
135 x 5
155 x [email protected]
170 x [email protected]
165 x [email protected]; [email protected];

Chins
BW x 5; [email protected]; [email protected]; [email protected]

Deficit Paused PU
BW x 18; 12; 9

Back Ext
BW x 10; 9; 8; 8

Standing DB Curls
30s x 16

[AnonND]

W3D2 - Sunday

Leg Press
405 x [email protected]
455 x [email protected]
485 x [email protected]; 8

BP
185 x [email protected]
210 x 2
220 x [email protected]
210 x 4 x 2

Pull Ups
BW x 10; 8; 8; 7

BB Rows
115 x 10
95 x 11

DB Low Incline Press
65s x 13
55s x 10

Sitting DB Curls
25s x 15; 12

W3D3 - Monday

BW: 186.8

Easy Run
5.25 Miles / 45:45 (8:41)@3

Planks
2:10; 2:00; 1:40

[AnonND]

W3D4 - Tuesday

BW: 184.5

Track WO
800m Warm Up
400m + 400m jog x 2 - No rest between
800m + 400m jog x 2 - No rest between
1600m x 1

Planks
3:20; 2:00; 1:40

Ab Wheel
12 x 2