4/19 training

This was 2 weeks ago.  Havent lifted since.  Gonna do a 10x10 next week tho for fun.

Tuesday: ir and ankle work

3 sets hip airplanes band thrusts goblet squats banded leg curls crunch machine

Wednesday: ir and ankle work

Db bench press: warmup to 90x38 3 rest pause sets

Db shoulder press: 3x65x6 slow eccentric

Friday: seated row: warmup to 15x33 over 3 rest pause sets

Chest supported DB rows: 3x65x7 super slow reps + lower trap raises 8sx10

Saturday: Saturday: seated hammer curls: 3x30x10 slow

+ rope pushdowns: 3x5x10 slow

Preacher curl: 2x25sx10 slow

+ lying supinated extensions: 2x25x10 slow

Standing curl: 3 second negative 25sx10

+ skullcrusher same thing

3/29 training

Monday: ankle + ir work

4x25 hip airplanes(4x6) + band good mornings + goblet squats + glute bridges + standing abs

Wednesday: db bench: warmup to 90x36 over 3 rest pause sets

Overhead press: 3x65x5 super slow reps

50 rep triceps and biceps with band

Friday: seates row: warmup to 15x30 over 3 rest pause sets

Chest supported DB rows: 3x65x6 super slow reps + lower trap raises 8sx10

50 rep triceps and biceps 

Pull aparts throughout the day

Saturday: seated hammer curls: 25x10 2x30x10 slow

+ rope pushdowns: 4x10 2x5x10 slow

Preacher curl: 2x25sx9, 8 slow

+ lying supinated extensions: 2x20x10 slow

Standing curl: 3 second negative 25sx

+ skullcrusher same thing

Im gonna train in this style but with 4 days on 1 day off split and just keep rotating every 5 days or so