HLM Modified

[AnonND]

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

[AnonND]

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

[AnonND]

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

[AnonND]

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

[AnonND]

W4D5 - Tuesday

AM Workout

Cindy x 8 sets w/ 30 second rest

PM Workout

Easy Run
5.6 Miles / ~49:[email protected]