W5D2 - Sunday
AM Workout
Dead
275 x 5
295 x [email protected]
315 x [email protected] - Felt a pull sensation in lower right left lat. Had to put the weight down.
- No belt.
- Immediate stiffness after the pull. Makes bending down with weight painful. Not panicking, probably need to use the week to do some light rows and see how I feel next week.
- I think this is a good indication that I need to lower my lifting volume because my running volume right now is pretty high.
Bench
135 x 8
155 x 8
165 x [email protected]
175 x [email protected] x 2
180 x [email protected] x 2
Light Lat Pull Down
4 sets
Decline Crunch
4 sets
NHC
4 sets
Seated DB curls
3 sets
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W4D8 - Friday
AM Workout
Easy Run
5.6 Miles / 50:[email protected]
End of Week 4 Stats
Total Miles Ran: 25 Miles*
Avg BW: ??**
Waist: ??
Cals: ~2000
* = Most miles I have ran in a single week in years
** = Traveling for two weeks, no access to scale
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W4D7 - Thursday
AM Workout
Track WO
800m Warm Up
3200m x 1 (14:00) @7
2800m x 1 (12:05)@7.5
800m Cool Down
Notes
- Feel a lot more rested today
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W4D6 - Wednesday
PM Workout
Bench
170 x [email protected]
180 x [email protected]
185 x [email protected]
190 x [email protected]; 8
180 x [email protected]
Leg press
315 x [email protected] x 3
Legs felt very tired
DB Bench Press
70s x [email protected]
70s x [email protected] x 3
Chins
BW x 8, 9, 10, 11
Curls
65lbs x 3 sets
Notes
- Felt very tired
- Workout in the PM without caffeine
- Everything felt heavy
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W4D5 - Tuesday
AM Workout
Cindy x 8 sets w/ 30 second rest
PM Workout
Easy Run
5.6 Miles / ~49:[email protected]
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