Sunday Board incline press: warmup to 245x8+3+2 5 sex negative + iso
Decline pushup: amrap
JM press: warmup to 115x7+3+3 5 sex negative
Lateral upright rows: grey band+55x6 + orange band+55x5 + green band55x6 + isolation
Got covid that night, didn't train until Thursday:
Thursday;
Chest supported row (UB): micro drops 75/65/60x8+4+3 5 sec negative not bad considering I was sick and upper back is tougher than lats
Single arm pulldown: micro drops 8-7-6x7+4+4 each side
Seated facepulls micro drops 6-5-4x6,5,5
Incline concentration curl: 40/35/30x7,6,5
Neck/lower traps
Friday
Tuesday:
RDL: warmup to 245x8 slow
Bent Nordic: amrap green band followed by amrap assisted with hands.
Hip thrust: 2x225x8
Paused Front squat: warmup to 225x4
Banded sissy squats 20 slow
Single Leg extensions: 6/5/4x6 each
Seated calves: 120lbs
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