8/29 training

Starting some muscle building phase now. Trying to be somewhat intense in the 8-12 range

Monday: hip dominant home 

Warm up ankle

Banded DB RDL: warmup to 60sx12 3x40 total reps: 55

Bulgarian split squat: 2x40x12 each side

Hanging Leg raises: 2x15

100 total reps for leg curls, kneeling squats.

2x8 seated calves 

5 laps down and back sand bag walks

Tuesday: Upper body Ppop:

Wenning warmup: 50,25 FG hammer curls, push downs, facepulls, DB FG incline press

FG CG incline press: 135x10 185x5 225x2 225x10 + 3 50% slow eccentric 

JM press: 2x135x8 slow eccentric

Barbell row: warmup to 225x8,4,4 rest pause

30,20,10 circuit of FG incline curls, FG incline overhead extension, rear delt flyes, 25/35/45 pullovers

Thursday:

Wenning warmup: 50,25 incline curls, overhead incljne db extension rear delt flyes, dips.

Weighted dips: 90x6, 115x8 350 with no weight and green band got 16+14+11

Smith machine barbell rows: 47.5 on each side 350 method got 15+13+12 I like these better underhand

Arnold press: 45s 2x15

Saturday:

2x15 of:
Leg raises, planks, Copenhagen adductors, QL side bends, Db shrugs, 40 pullups 

wide stance weighted situps + no weight to failure

No lower body at ppops this week his basement got flooded again