HLM Modified

[AnonND]

W8D7 - Friday

BW: 182.4

Long Run
9 Miles / 1:15:00 (8:18 AVG) @5

[AnonND]

W8D6 - Thursday

BW: 184.2

Easy Run
4.1 / 33:24 (8:04 avg)@5

[AnonND]

W8D5 - Wednesday

BW: 183.4

SBS
155 x 8
185 x [email protected]
205 x [email protected]
215 x [email protected]
205 x [email protected]

BP
205 x [email protected]
220 x [email protected]; [email protected]; [email protected] - May be a recent PR
205 x [email protected]; [email protected]

Chins
BW x 8
35 x [email protected]; [email protected]; [email protected]

Dips
BW x 17; 10; 8

DB Standing Curls
30s x 16; 12; 8; 8

Planks
3:10; 1:30; 1:15; 1:15

[AnonND]

W8D4 - Tuesday

BW: 184.2

Track WO
1600m Warm Up
1600m x 2 w/ 1 min rest
1600m Cool Down

Splits
6:39; 6:35

[AnonND]

W8D3 - Monday

BW: 185.6

Easy Run
5.2 Miles / 45:23 (8:29 avg) @4

[AnonND]

W8D2 - Sunday

BW: 185.6

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

DBBP
75s x [email protected]
80s x [email protected]
85s x [email protected]
80s x 5; 6

Machine Chest Press
180 x [email protected]; [email protected]
140 x [email protected]

Pull Ups
BW x 12; 8; 7

Back Flys
15s x 15; 14; 11

DB Sitting Curls
30s x 12; 8
20s x 10; 10

[AnonND]

W7D7 - Friday

184.4

Long Run
8.1 Miles / 1:06:46 (8:11 avg) @4

- Felt really good on this run

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End of Week 7 Stats

Avg BW: 184.7
Waist: 33.4
Total Miles: 20.5

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W8D1 - Saturday

BW: 183.4

HBS
225 x [email protected]
245 x [email protected]
260 x [email protected]
240 x 3 x 3

Press
130 x [email protected]; [email protected]; [email protected]
120 x [email protected]

Back Ext
BW x 6; 8; 8; 7

Leg Exten
120 x 14
110 x 12
100 x 13
90 x 14

Chins
BW x 8; 15; 9; 7

Preacher Curls
60 x 10; 7; 6 + 45 x 7

[AnonND]

W7D6 - Thursday

BW: 184.4

Easy Run
4.2 Miles / 35:47 (8:26) @4

[AnonND]

W7D5 - Wednesday

BW: 185.6

Safety Squat
115 x 8
155 x 8
175 x [email protected]
195 x [email protected]
205 x [email protected]

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

BB Rows
135 x 13
125 x 12; 12; 8

Dips
BW x 17; 10; 8

Ez Preacher Curls
65 x 13; 8

Ez Normal Curl
65 x 10; 11

[AnonND]

W7D4 - Tuesday

Planks
2:50; 1:45; 1:15; 1:15

Track WO
800m Warm Up
400m + 400m jog x 5

[AnonND]

W7D3 - Monday

Easy Run
5 Miles / 42:42 (8:29 avg)@4

[AnonND]

W7D2 - Sunday

BW: 185.0

Dead
315 x 3
335 x [email protected]
355 x [email protected]
365 x [email protected]
345 x 3 x 2

DBBP
70s x 5
80s x [email protected]
85s x [email protected]
80s x [email protected]; [email protected]

Machine chest Press
140 x [email protected]; [email protected]

Pull Ups
BW x 12; 9; 7

Back Lat Fly
15s x 17; 15

BB Curls
75 x 10
65 x 11; 12

Tricep Pushdown
49 x 16; 44 x 12

[AnonND]

W7D1 - Saturday

BW: 184.4

HBS
215 x 3
235 x 3
245 x 3
255 x [email protected]
245 x 3 x 2

Press
95 x 6
115 x 3
125 x [email protected]; [email protected]; [email protected]

Back Exten
BW x [email protected]; [email protected]; [email protected]

Leg Exten
120 x 13
110 x 12
100 x 13
90 x 12

Chins
BW x 6; 15; 10; 7; 7

DB Sitting Curls
25s x 12; 12; 10; 9

Leg Raises
10; 10; 8

[AnonND]

W6D7 - Friday

BW: 185.9

Long Run
7.3 Miles / 1:01:28 (8:24) @4

- Run felt good

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End of Week 6 Stats

Avg BW: 185.9
Waist: 33.5
Totals Miles: 19.5

Notes
- Training felt good this week, all the runs went well

[AnonND]

W6D6 - Thursday

BW: 184.4
Waist: 33.5

Easy Run
3.15 Miles / 26:06 (8:17 avg) @4