HLM Modified

[AnonND]

W3D5 - Wednesday

BW: 185.1

AM Workout

Dead
315 x 4@6
335 x 4@7
345 x 4@8 x 3

CGB
155 x 8@6
175 x 8@7
185 x 8@8; 8@8

Chins
BW x 13; 10; 8

Chest Fly
130 x 15; 11

BSS
BW x 10
25 x 10
35 x 10
45 x 11; 11

DB Curls Standing
32.5 x 15; 11

Straight BB Curl - Myo Reps
55lbs x 13; 5; 5; 5

PM Workout

Easy Run
3 Miles

[AnonND]

W3D6 - Thursday

BW: 183.1

Easy Run
4.1 Miles / 35:46 (8:36 avg)@3

[AnonND]

W3D7 - Friday

BW: 183.8

Long Run
8.25 Miles / 1:09:14 (8:23 avg)@5

[AnonND]

W4D1 - Saturday

BW: 186.0

HBS
225 x 4@6
245 x 4@7
255 x 4@8 x 3

Chins
BW x 8; 20; 9; 7; 6

Back Ext
BW x 9; 8; 8; 7

IBP
155 x 5@6
175 x 5@8; 5@8; 4@8; 4@8

Deficit Push Ups
BW x 10; 10

BB Curls
65 x 15; 13; 11

[AnonND]

W4D2 - Sunday

Track WO
800m Warm Up
1200m x 3 w/ 2 min rest
800m x 2 2/ 2 min rest

[AnonND]

W4D3 - Monday

BW: 183.0

Leg Press
405 x 6@6
455 x 6@7; 8@7

BP
205 x 3
215 x 1
225 x 2@8; [email protected]
210 x 4 x 2

Chins
BW x 6
25 x 6
35 x 6
45 x 5; 5; 5

DB Rows
60s x 10
55s x 12

DB Low Incline Press
65s x 14
60s x 12

Standing Db Curl
35s x 12; 10
25s x 11

[AnonND]

W4D4 - Tuesday

BW: 182.2

Easy Run
5.2 Miles / 45:18 (8:43 avg)@3

[AnonND]

W4D5 - Wednesday

BW: 183.9

AM Workout

Dead
315 x 4@6
335 x 4@7
355 x 4@8; 4@8; [email protected]

CGBP
185 x 8@8; @8.5
175 x 8@8

Neutral Grip Chins
BW x 9; 8; 8; 6

BSS
BW x 10
25 x 10
32 x 10
45 x 10 x 2

Planks
2:30; 1:30; 1:30

Db Standing Curls
30s x 17; 14; 9

PM Workout

Easy Run
3.5 Miles / 28:16 (8:09 avg)@3

[AnonND]

W4D6 - Thursday

BW: 183.0

Threshold Run
1 Mile Warm Up
3 Mile Threshold (Splits: 7:05; 7:10; 6:48)@8
1 Mile Cool Down

Planks
3:00; 1:40; 1:30

[AnonND]

W4D7 - Friday

BW: 183.0

Long Run
9 Miles / 1:15:30 (8:21 avg)@5

[AnonND]

W5D1 - Saturday

OFF

W5D2 - Sunday

HBS
225 x 3@6
245 x 3@7
255 x 3@8

IBP
155 x 5@6
175 x 3@7
185 x [email protected]

SLDL
185 x 8
225 x 8@7
255 x 8@8

Chins
BW x 6; 10; 9; 8

Deficit Paused PU
BW x 10; 14; 10

Ez Preacher Curls
65 x 12; 7

Standing Ez Curls
65 x 7

[AnonND]

W5D3 - Monday

AM Workout

Leg Press
405 x 5@6
455 x 5@7
485 x 5@8

BP
205 x 2@6
215 x 2@7
225 x 2@8

Pull Ups
BW x 6; 6; 6; 6

BB Rows
115 x 10; 9

DB BP Legs Up
65s x 14; 10

Sitting DB Curls
25s x 10 x 2

PM Workout

Easy Run
3.1 Miles / 25:34 (8:03 avg)@4

[AnonND]

W5D4 - Tuesday

BW: 182.8

Track WO
800m Warm Up
1200m x 3
800m x 2

Splits
4:54; 5:45; 4:50
3:22; 3:16

Planks
3:30; 2:00; 1:30; 1:30; 1:00

[AnonND]

W5D5 - Wednesday

BW: 184.9

AM Workout

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

Paused BP
165 x 6@6
175 x 6@7
185 x 6@8

Chins
BW x 6
25 x 6@6
36 x 5@7
45 x 4@8
BW x 10

Dips
BW x 15; 10

Leg Exten
130 x 10
120 x 10

DB Standing Curls
30s x 15; 12

[AnonND]

W5D6 - Thursday

BW: 183.8

Threshold Run
1 Mile Warm Up
3 Mile Threshold
1 Mile Cool Down

Splits
6:39; 6:40; 6:45

Planks
3:35; 2:00; 2:00