4/13 training

Sunday:

Calves, assisted nordics, leg raises

Single leg RDL 40x10 50x10 20 reps SL hypers

DB BSS: 2x60x8, 20 rep set no weight

Hip thrust 225x6 275x6

Leg extensions: 10,9,8x13,8,8 dropset

Was lazy this week

Friday:

Seated row: 15x12,7,5

Wide grip lat pulldown: 14x13,7,6

Seated shrugs: 75x10.. didn't do any more bc something in my spinal area popped.. did the last 2 sets on an Incline bench.. 10,7

DB hammer curl: 50x7,4,4

This workout pissed me off bc I want to squat and deadlift and do things that strengthen my spine bad but everyone is so fucking scared, and honestly I'm not surprised that my back got tweaked when I've been told to avoid making it stronger.. I'll have to find some ways to do that without loading the spine...

4/6 training

Monday: SL Seated hamstring curl: 125x8,6,4

Nordic leg curls + leg raises

Hyperextension (banded+weight, banded, nothing)120x15,15,15

Heel elevated belt squat: did 2x270x20.. gonna bring home more plates from ppops

Calves

Tuesday: Single arm pulldown: 10,9,8x9,4,4

Chest supported rows: 90x12,5,4 rest pause

Seated shrugs: 65x11,8,6

Barbell twist curl: 35x7,4,3

Forearm rollers

Friday:

seated Press: warmup to 205x10,3,3 rest pause

Lateral raises: warmup to 50,40,30x7s

Machine chest press: 15,14,13x14,7,4

1 arm cable kickback pushdown: 4x8,4,2

3/30 training

Sunday:

Calves, assisted nordics, leg raises

Single leg RDL 40x8 50x8 20 reps SL hypers

DB BSS: 2x50x8, 20 rep set no weight

Hip thrust 135x10 225x10 20 bridges

Leg extensions: 9,8,7x16,8,8 dropset

Thursday: 

Seated row: 14x13,6,6

Wide grip lat pulldown: 13x12,8,6

Seated shrugs: 60x12,7,6

DB hammer curl: 45x10,5,5

Wrist extensions

Friday: incline bench American bar: 215x9,4,3

Decline handstand pushups: amrap 8,5,4

Lateral raise upright row: 60,50,40x10,7,8

1 arm cable kickback pushdown: 4x6,3,3