RDL: warmup to 225x8 slow SSB good mornings 110x20
Nord stick+orange band: 1x5 (2 sets in warmups)
Paused Front squat: warmup to 205x5
Vertical leg press + orange band: 20 reps
Leg extensions: rest pause 9x9+5+5
Seated calves: 70x12 10 seconds each rep
Monday: warmup with nordstick and hanging leg raises.
Seated shoulder press: warmup to 185x12+4+4+isometric going up on weight next time
Chest supported lateral raise: warmup to 30x12 + 25x4 + 20x5 + double grip red iso
Machine chest press + green band: warmup to 15x10,3,3 + isolation
Seated tricep pushdown: warmup to 6x9+4+3+iso going up next week.
Tuesday:
seated cable row+red band: warmup to 12+green bandx10+5+2 + isomatrix different bar this time so stayed the same weight. Don't think I'm gonna use a band next time
Wide grip cable + banded pulldown: warmup to 11+red bandx7+4+4+iso
bent over shrugs; warmup to 55+green bandx10,4,3+isometric
Cross body hammer curls; warmup to 55x7+4+4+isomerric
Ez bar preacher reverse curls: 55x8 + 45x4 + 35x6 micro dropset + isometric
Wednesday; seated leg curl 1 leg: 85x8+75x6+60x8
DB rdl: warmup to 75+graybandx10, Widowmaker 60+redbandx20
Heels elevated SSB squat: warmup to 260x8
Nordstick 2x5 orange band
Vertical leg press + orange band: 20 reps
Calves: 2 minutes 90 lbs
Thursday: hanging leg raises set of 10
Board incline press: warmup to 235x8+3+3 5 sex negative
Decline pushup: amrap
JM press: warmup to 105x7+4+3 5 sex negative
Lateral upright rows: red band+60x10 + 50x6 + 40x5 + isolation
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