WEEK 1 HYPERSTRENGTH DAY 4 Tuesday, Aug 16, 2022 at 6:20pm Incline Bench Press (Barbell) Set 1: 135 lbs x 6 [Warm-up] Set 2: 225 lbs x 3 [Warm-up] Set 3: 245 lbs x 5 Set 4: 245 lbs x 5 Set 5: 245 lbs x 5 Shrug (Barbell) Set 1: 225 lbs x 10 [Warm-up] Set 2: 365 lbs x 7 Set 3: 365 lbs x 6 Set 4: 365 lbs x 6 Incline Chest Fly (Dumbbell) Set 1: 60 lbs x 8 Set 2: 60 lbs x 8 Upright Row (Dumbbell) Set 1: 60 lbs x 8 Set 2: 60 lbs x 8 Cable Fly Crossovers Set 1: 50 lbs x 12 Set 2: 50 lbs x 10 Bent Over Fly (Dumbbell) Set 1: 60 lbs x 10 Set 2: 60 lbs x 8 Hammer Curl (Dumbbell) Set 1: 60 lbs x 8 Set 2: 60 lbs x 8 Set 3: 60 lbs x 8 Seated Palms Up Wrist Curl Set 1: 30 lbs x 10 Set 2: 30 lbs x 10 Seated Wrist Extension (Barbell) Set 1: 10 lbs x 12 Set 2: 10 lbs x 12

Question …. How do you block someone on here?

The choice today was between no workout and a modified day. Modified day won out. Legs were worked but not nearly as thoroghly as in the last few weeks. Honestly my body cried uncle with the prospect of the third leg day of this program in a short 9 day span. Legs again on Friday made me think really hard about whether or not I should listen to my body. At first it was about not letting the laziness win but I very quickly decided it was not laziness but the warning light that is my lower back. I have learned, albeit slowly, to listen when that light is blarring. Modified day means continuing to other days and still getting a valued workout in. On to lats traps and triceps tomorrow!!

Interval training tonight. Weight isnt budging but I’m feeling so good with my progress!!