11/9 training

Monday: 3rd grip american bar Incline press: 225x9,3,3 rest pause

meadows rows: 105x9,6,5 rest pause each side 

close grip pulldowns 15,14,13x9,4,4

Machine flye 17,16,15x8,6,6

Hammer curl:45,40,35x9,6,5

floor DB extensions: 50x7,4,4 rest pause.. I might try regular skull crushers next time, idk.

Wednesday: single leg curl: 150x6,3,3 rest pause 150x16 both legs

Leg press calf raises: 2x20 slow

Leg raises 2x10

Nordic leg extension: 2x10

Belt squat: 2x320x8

Weighted Hyperextension: 2x180x7

Thursday: Seated press: 225x10,2,2 rest pause

High chest supported row: 60x10,7,6 rest pause

Db Wide upright row: 60x8,6,6 rest pause

pullups: 2x5

Preacher curl: 40persidex8,3,4

Overhead extension: 16,6,5

Friday: Leg press calf raises: 2x20 slow

ATG split squat 10 each leg

Planks 2x7 breaths

Nordic leg curls: 2x6 tried to stay more upright this time

BSS: 2x90x10

SL Hip thrust: 2x8 this was tough with weight!

Leg extensions: 2x6x15

Saturday: Cross body rear delt flye 2x15x12

Rope upright row 2x8x10

Lateral raise 45,40,35x9,6,5

Incline curl 40,35,30x12,7,5

Bar Pushdown: 2x6x15

Good training week.