10/19 training

Wednesday: bench: 4x295x6

+ Db shrugs: 4x90sx8

100 poundstone curls + banded pushdowns

Saturday:

Single leg curls: 3x125x6 each

Calf raises

Leg raises

Belt squat: 3x270x10

Back extension: 2x10 orange band

10/12 training

Monday: Wide grip bench: warmup to 335x1 3x285x6

+ DB row: 3x152x7

100 poundstone curls + banded pushdown

Saturday: 2 sets Nordic leg curls + extensions and leg raises

2x10 single leg calf raise

Belt squat: 3x270x10

Banded hyper: 2x10

10/5 training

Monday: Wide grip bench: warmup to 325x1 5x275x8

+ DB row: 3x152x7

Thursday: seated press: 2x235x7

+ Rack pullups feet elevated: 2x8

100 poundstone curls + banded pushdown

9/28 training

Monday and Tuesday I was too busy. So shortened week lol.

Wednesday: Wide grip bench: warmup to 305x1 4x265x8

+ DB row: 3x152x7

100 poundstone curls + banded pushdown

Thursday: 2 sets Nordic leg curls + extensions

2 sets of dragon flags

3x270x10

9/21 training

Monday: Wide grip bench: warmup to 285x1 3x255x8

+ DB row: 3x152x7

Leg raises

Couldn't do more bc they're doing plumbing in our basement.

Tuesday: Nordic leg curl 2x6 lowest box setting

Bss 132x7

Double looped banded hyperextension: 2xorangex10

Leg raises: 2x10

Friday: seated press: 2x235x6

+ Rack pullups feet elevated: 2x8

100 poundstone curls + banded pushdown