11/6 training

Didn't workout last week because I had the flu

Sunday:Chest supported rows: rest pause 75 I'll add a band or something next time. 10+4+3+isolation 

Single arm pulldown: micro drops 7-6-5x8-4-4 each side.

Banded bent over shrugs: 65+ red bandx7+3+2+isolation

Barbell preacher curl: 30eachside+redbandx6,3,2 + iso

Monday: warmup with nordstick and hanging leg raises.

RDL: warmup to 225x10 slow SSB good mornings 120x20

Nord stick+orange band: 1x5 (2 sets in warmups)

Paused Front squat: warmup to 205x6

Vertical leg press + orange band: 20 reps

Leg extensions: rest pause 10x9+5+4 going up next time

Seated calves: 80x12 10 seconds each rep

Tuesday: 

Seated shoulder press: warmup to 195x10+3+3 going up next time

Chest supported lateral raise: warmup to 30x12 + 25x5 + 20x6 + double grip red iso

Machine chest press + orange band: warmup to 13x8,3,3 + isolation

Seated tricep pushdown: warmup to 7x7,3,3+iso 

Wednesday:

Seated wide row: warmup to 13x10+4+3+iso

Wide neutral lat pulldown: 12x10+4+3+iso

Banded bent over shrugs: 65+ red bandx8+4+3+isolation

Hammer curl: 65x4 + 55x5 + 50x5

Forearm roller: 4 sets

Thursday: seated leg curl 1 leg: 85x9+75x8+60x9

DB rdl: warmup to 75+graybandx12, 

Widowmaker glute thrust: 40+redbandx20

Heels elevated SSB squat: warmup to 270x6

Nordstick 1x7 orange band 

Vertical leg press + orange band: 20 reps

Calves: 2 minutes 100 lbs