Nordic leg curls + leg raises
Hyperextension (banded, single leg, etc)
Heel elevated belt squat: did 2x230x20.. gonna bring home more plates from ppops
Calves
Tuesday: Single arm pulldown: 9,8,7x11,6,5
Chest supported rows: 90x10,5,3 rest pause
Seated shrugs: 65x8,6,5
Barbell twist curl: 35x5,3,2
Forearm rollers
Friday:
seated Press: warmup to 205x8,2,1 rest pause
Lateral raises: warmup to 45,35,25x9,9,9
Machine chest press: 14,13,12x16,6,6
1 arm cable kickback pushdown: 3x10,6,3
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