HLM Modified

[AnonND]

W8D4 - Tuesday

BW: 182.4

AM Workout

Dead
325 x [email protected]
345 x [email protected] x 3

DB BP
65s x 8
70s x [email protected]
85s x [email protected]; 9; [email protected]

Reverse Lunges
BW x 10
60lbs x 10 x 2

DB curls
35s x 15; 11
30s x 12

Superset with Push Ups
BW x 20; 20; 18

[AnonND]

W8D3 - Monday

BW: 184.9

AM Workout

Easy Run
5.2 Miles / 45:00 *(8:38 avg) @4

[AnonND]

W8D2 - Sunday

BW: 183.4

AM Workout

Track WO
1600m Warm Up
800m x 5 w/ 2:30 rest between sets

Splits
3:22; 3:19; 3:18; 3:17; 3:13

Total Miles = 3.5

BP
215 x [email protected]
225 x [email protected]
205 x 2 x 4

DB Row
75s x 15; 13; 10; 8

Planks
2:15; 2:00; 2:00

Db Standing Curls
35s x 14; 12; 9

Super set w/ Dips
BW x 12; 12; 11

[AnonND]

W8D1 - Saturday

BW: 181.4

AM Workout

HBS
235 x [email protected]
245 x [email protected] x 2

IBP
155 x [email protected]
165 x [email protected]
175 x [email protected] x 3

Chins
BW x 8; 10
35lbs x 8; 8; 7

Superset w/ Push Ups
BW x 25; 20; 18

Leg Curls Machine
12; 12; 10

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

DB SittingCurls
30s x 14; 10; 8

[AnonND]

W7D4 - Tuesday

PM Workout

Run
2.5 Miles @4

Planks
4 sets

Chins
BW x 10 x 4

W7D5 - Wednesday

AM Workout

4 Miles @4

[AnonND]

W7D3 - Monday

PM Workout

Long Run
7.8 Miles / 1:08:12 (8:44 avg)@4

[AnonND]

W7D2 - Sunday

AM Workout

Dead
315 x 2
335 x [email protected]
355 x [email protected] x 2

- Bar was bent, hard to hold. Had to use straps
- Felt heavier today, not sure if bar or fatigue

BP
195 x 3
215 x 1
225 x [email protected]
210 x 2 x 4

DB Rows
75s x 14; 13; 12

Ab Wheel
10; 10; 10

Sitting DB Curls
30s x 13; 10; 8; 9

Dips
BW x 12; 11; 11

Calf Raises
125 x 14; 12

[AnonND]

W7D1 - Saturday

AM Workout

HBS
235 x [email protected]
245 x [email protected]
255 x [email protected] x 2

IBP
155 x [email protected]
165 x [email protected]
175 x [email protected] x 2

Chins
BW x 8
35lbs x 7; 7; 6
BW x 12

Superset with Push Ups
BW x 25; 20; 18; 15

Back Exten
BW x 12; 12; 12

Planks
2:10; 1:30; 1:10

Preacher Curls
75lbs x 12; 10

Standing Ez Curls
75lbs x 10; 8

[AnonND]

W6D7 - Friday

BW: 182.7

AM Workout

Long Run
8.10 Miles 1:10:16 (8:39 avg) @4

---

End of Week 6 Stats

Avg BW: 182.77 (-1.0lbs)
Waist:
Avg Cals: 1825 (complied 4 out 7 days)
Total Miles: 19 Miles

[AnonND]

W6D5 - Wednesday

Off

W6D6 - Thursday

BW: 180.5

AM Workout

Track WO
800m Warm Up
1600m / 2 min rest
1200m / 2 min rest
1600 / 2 min rest
800m
800m Cool Down

Splits
6:44
4:44
6:21
3:18

PM Workout

Planks
3:05; 1:30; 1:00; 1:30

[AnonND]

W6D4 - Tuesday

BW: 182.7

AM Workout

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

DBBP
65s x 8
75s x [email protected]
80s x [email protected] x 2

Lunges
50lbs x 12
70lbs x [email protected] x 2

DB Standing Curls
35s x 15; 12
25s x 12

Dips
BW x 15; 12; 12

Calf Raises
115 x 12; 10; 10

Notes
- Started to feel a strain in my lower left ab area a few days ago
- Felt worse today after DL and Lunges
- Slowing dissipating throughout the day after the gym

PM Workout

Easy Run
3 Miles

[AnonND]

W6D3 - Monday

BW: 185.2

AM Workout

Track WO
0.5 Mile Warm Up
1200 x 4 w/ 2:00 min rest
0.5 Mile Cool Down

Splits
4:51; 4:44; 4:45; 4:50

[AnonND]

W6D2 - Sunday

AM Workout

SB Squat
175lbs x [email protected]
195lbs x [email protected]
205lbs x [email protected]

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

DB Rows
70sb x 15; 15; 3

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

Curls
35s x 15; 12
25s x 13; 14

Push Ups
BW x 25; 20; 20; 15

Calf Raises
115lbs x 11; 10; 10

[AnonND]

W6D1 - Saturday

AM Workout

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

IBP
135 x 5
155 x [email protected]
175 x [email protected]
185 x [email protected]

Chins
BW x 8
25lbs x 10; 8; 8
BW x 10

Back Ext
BW x 14; 10; 10

Sitting Db Curls
35s x 10; 8
25s x 12

Leg Exten
110lbs x 12 x 2

[AnonND]

W5D7 - Friday

BW: 183.7

AM Workout

Mid-Distance Run
7.25 Miles / 1:02:00 (8:23 avg)@5

Notes
- Legs were tired today on the run

---

End of Week 5 Stats

Avg BW: 183.75 (+2.5lbs from 2 weeks ago low)
Waist: 32.9 (+0.2 inches from 2 weeks ago low)
Cals: 1825 (5 out of 7 days)
Total Miles: 22.5