HLM Modified

[AnonND]

W8D5 - Wednesday

BW: 184.8

AM Workout

HBS
185 x 3
205 x 3
215 x 3
225 x 3@7 x 2

BP
205 x 3
215 x 2
230 x [email protected]
220 x 2@8 x 3

SLDL
185 x 8 x 2

Chins
BW x 6; 10; 10; 8

Triceps French Press
38 x 17; 12

DB Standing Curls
32.5 x 12; 10

PM Workout

Easy Run
3 Miles / 25:22 (8:19 avg)@5

[AnonND]

W8D6 - Thursday

BW: 186

Threshold Run
1 Mile Warm Up
4 Miles Threshold @8
1 Mile Cool Down

Splits
6:45; 6:50; 7:03; 6:51

Notes
- Legs felt very heavy for the run, calfs are sore as well
- Feeling beat up overall

[AnonND]

W9D1 - Saturday

BW: 184.1

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

IBP
175 x [email protected] x 4

SLDL
225 x 8@6 x 2

Chins
BW x 6; 15; 8; 6

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

Sitting DB Curls
25s x 15; 12

[AnonND]

W9D2 - Sunday

BW: 184.8

Leg Press
405 x 5@6 x 2

BP
185 x 5
205 x 2
215 x 4@9
195 x 6 x 2

Pull Ups
BW x 8 x 4

Ab Wheel
10 x 3

French Press
38 x 12-15 x 2

Preacher Ez Bar Curl
55lbs x 12; 10

[AnonND]

W9D3 - Monday

BW: 184.8

Easy Run
4.25 Miles / 36:23 (8:33 avg)@4

[AnonND]

W9D4 - Tuesday

BW: 182.9

Track WO
800m Warm Up
800m x 4 / w 2min rest
1600m x 1

[AnonND]

W9D5 - Wednesday

BW: 184.1

Dead
315 x 3
335 x 3@6 x 3

Paused BP
175 x 5
185 x 8@8; [email protected]

Weighted Chins
BW x 6
25 x 6
40 x 5
55 x 4@8 x 2

Sitting DB Curls
25s x 13; 12

[AnonND]

W10D1 - Friday

BW: 184.1

HBS
185 x 3 x 3

Chins
BW x 5; 21; 8; 7

IBP
175 x 3@8 x 3

SLDL
235 x 8@7 x 2

Standing DB Curls
30s x 12 x 2

W10D2 - Saturday

BW: 182.3

Track WO
1600m Warm Up
1600m x 2
400m x 2

[AnonND]

W10D3 - Sunday

BW: 183.3

Chins
BW x 6 x 3

DBBP
60s x 8
70s x 8@7
80s x 8@8; 7@8

Planks
2:00; 1:30

French Press
40 x 15; 10

Standing DB Curls
30s x 13

[AnonND]

W10D4 - Monday

BW: 182.9

Easy Run
800m Warm Up
8 strides

Notes
- Race day tomorrow

[AnonND]

W10D5 - Tuesday

BW: 182.3

Race Day

3 Miles: 19:04 *** New PR

---

Notes
- Done with endurance training now that the race is over
- Switching over to Upper/Lower BB Split for now until vacation
- Still going to run 3 times a week, but easy slow pace runs
- Still restricting calories until May to lose as much BW as I can before vacation
- Will assess where I am with BW/BF when I get back from vacation (3 weeks)
- If I am at 184 or below then I will switch into a very slow bulk
- If I am over 184, then I will take 6-10 week mini cut, followed by slow bulk

[AnonND]

W1D5 - Wednesday

BW: 182.3

RDL
95 x 10
145 x 10
165 x 10@6
185 x 10@7
195 x 10@8

Hip Thrust
90 x 12
140 x 10
160 x 10@7

BSS
BW x 10
25 x 12
35 x 12@7

Calf Raises
105 x 12; 12

Ham Curls
40 x 12
50 x 12@7

Sitting DB Curls
30s x 12@7; 11@7

French Press
38 x 15@7;
33 x 13@9

Leg Raises
12; 12

Ab Wheel
15; 14

[AnonND]

W1D6 - Thursday

BW: 181.8

Lat Pull Down
110 x 10@6
120 x 10@7
140 x 10@8

Cable Row
110 x 12@6
120 x [email protected]
125 x 12@8

Low IDBP
55s x 12@6
65s x 12@7
70s x 8@8

DB Lat Raises
15s x 15@7
20s x 15@8

Shrugs
135 x 12@6
155 x 12@7

BB Curls
55 x 16@7; 16@7

Tricep Pushdown
38 x 15
45 x 15@8

[AnonND]

W1D7 - Friday

BW: 182.3

Long Run
8.1 Miles / 1:10:33 (8:42 avg)@4

[AnonND]

W2D1 - Saturday

BW: 180.8

HBS
135 x 10
175 x 10
185 x [email protected]

Paused Smith Machine Squats
105 x 10@7 x 2

Calf Raises
105 x 13; 12

Leg Exten.
60 x 12@7 x 3

Sitting DB Curls
30s x 12@7; 10@7

French Press
44 x 15
33 x 14

Leg Raises
12 x 2

Ab Wheel
15 x 2