HLM Modified

[AnonND]

W5D7 - Friday

BW: 183.9

Long Run
8 Miles / 1:06:11 (8:13 avg) @5

[AnonND]

W6D1 - Saturday

BW: 182.8

HBS
225 x 3@6; 4@6; 4@6

IBP
175 x 3@7; 3@7; [email protected]; 3@8

SLDL
235 x 8@6 x 2

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

Deficit Paused PU
BW x 16; 12; 9

BB Curls
75 x 12
65 x 12

[AnonND]

W6D2 - Sunday

BW: 182.8

BP
185 x 5
205 x 2
230 x 2@9
215 x 2 x 4

Hack Squat Smith Machine
155 x 5@7 x 3

Pull Ups
BW x 7 x 4

BB Rows
115 x 8; 10

DB BP Legs Up
65s x 15; 10

Sitting DB Curls
25s x 15; 12; 9

[AnonND]

W6D3 - Monday

BW: 182.8

Easy Run
6.3 Miles / 54:06 (8:33 avg)@4

[AnonND]

W6D4 - Tuesday

BW: 182.0

Easy Run
4.25 Miles / 34:46 (8:10 avg)@4

Planks
1:30 x 3

Chins
BW x 10; 10; 8 (short rest)

Notes
- Lower back has been really stiff after Sunday's WO. I think the hack squats may have been to novel of an exercise. Had to take it easy on the run today.

[AnonND]

W6D5 - Wednesday

BW: 183.3

AM Workout

Paused Dead
95 x 8
135 x 8 x 2
185 x 8
205 x 8

Paused BP
165 x 6@6
175 x 6@7
185 x 6@8 x 2

Chins
BW x 6
25 x 7
35 x 5
45 x 4 x 2
BW x 10

Dips
BW x 16; 8; 5

Leg Exten
130 x 10; 10

BB Curls
65 x 10; 12; 11; 9

[AnonND]

W6D6 - Thursday

BW: 183.3

Easy Run
5.1 Miles / 43:34 (8:33 avg)@4

Planks
2:15; 2:15; 1:45

Notes
- Yesterday lower back was at 70%, this morning its probably at 80%
- Using less stressful workouts while back recovers

[AnonND]

W6D7 - Friday

BW: 183.3

Threshold Run
1 Mile Warm Up
3 Mile Threshold (6:41; 6:59; 6:56)
0.5 Mile Threshold (3:09)
0.5 Mile Threshold (3:09)
1 Mile Cool Down

Notes
- Back is back to normal
- This workout wrecked me; need more threshold runs

[AnonND]

W7D1 - Saturday

HBS
185 x 5
205 x 3
225 x 3@6 x 2

IBP
175 x 3@7
185 x 3@8 x 3

SLDL
135 x 8; 10
185 x 8

Chins
BW x 6; 21; 7; 7; 7

Paused Deficit PU
BW x 17; 11; 9

Sitting DB Curls
25s x 15; 11; 9

[AnonND]

W7D2 - Sunday

Track WO
800m Warm Up
800m x 2
1600 x 2

BP
205 x 2
230 x 2@9
215 x 2 x 4

Pull Ups
BW x 8 x 4

Reverse BW Row
BW x 10; 10; 8

DB BP Legs Up
65s x 16; 10

BB curls
65 x 15; 12; 10

[AnonND]

W7D3 - Monday

BW: 183.3

Easy Run
5.3 Miles / 44:43 (8:24 avg)@3

[AnonND]

W7D4 - Tuesday

BW: 183.3

AM Workout

Paused Dead
185 x 8
205 x 8
225 x 8 x 2

Paused BP
175 x 8
185 x 7@8 x 2

Chins
BW x 6
25 x 6
35 x 5
50 x 4 x 2

Preacher Curl
65 x 11; 8; 6

Dips
BW x 16; 10

PM Workout

Easy Run
3.6 Miles / 29:30 (8:07 avg)@4

Planks
3 sets

[AnonND]

W7D5 - Wednesday

BW: 183.3

Threshold Run
1 Mile Warm Up
2 Miles Threshold (6:43; 6:43 splits)
1 Mile Threshold (6:22)
1 Mile Threshold (6:17)
.5 Miles Threshold (3:15)
.5 Miles Cool Down

[AnonND]

W8D3 - Monday

Easy Run
5.3 Miles / 43:49 (8:14 avg)@4

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

Pull Ups
BW x 10; 8; 8; 8

Push Ups
BW x 20; 20; 15; 20

[AnonND]

W8D4 - Tuesday

Track WO
800m Warm Up
400m fast + 400m jog + 800m fast x 3