Looking back on this week, it was one of the best in recent memory. I completed all four programmed workouts as well as an extra day on Saturday. All of this was married up with nutritional changes I have implemented. Though I started paying closer attention to nutrition the week before, this past week actually felt like week one. I feel better and have more energy. The focus is on the intent of the workouts, not necessarily the weights, however, it is nice to see slight increases here and there. I am still sore, but that is nothing compared to the first few weeks of this program.
There is one notable trouble area which is my left knee. Given that I am still experiencing pain there, I wonder if I did not do some more serious damage to it last November when I was running. Squatting, and really any movement in the gym, does not bother it. I notice it more when I am outside of the gym. As much as I would love to attempt slow running intervals, I am hesitant until my knee feels like it can support it.
Day 1
- 1 1/4 close grip bench 4×6
- Biangular lat pull down 4×10
- E3:00 x4
- Suppinated bent over row x6
- Pushups x10
Day 2
- E2:00 Back squat x5, increasing
- Lying hamstring curl 3×10
- 2x for quality:
- DB walking lunge
- Hollow hold :30
- Seated calf raise 3×12
Day 3
- E1:15 x8 DB Incline bench with slow eccentric x5
- E1:15 Biangular lat pulldown x5
- 3 sets for quality:
- DB upright row x10-12
- Alt DB press top down x6 e/a
- Plate side to side
Day 4
- E3:00 x4
- Deficit snatch grip deadlift x6
- Dual KB Russian swings x15
- Seated leg curl 4×10
- Seated leg extension 3×10
Bonus
- Recumbent Bike (Zone 1-2) 20 minutes
- 3x:
- BB curl x10
- DB shrug x10
- E1:30 x8 Viking press x6
- Seated bicep curls 4×10