12/21 training

I was sick for a few days.  I'm just gonna work out 2 days this week and then get back at it next week.

Friday: Seated press: 235x8,3,2 rest pause

High chest supported row: 70x12,8,6 rest pause

Db Wide upright row: 70x7,5,4 rest pause

Preacher curl: 45persidex8,5 straight set

Overhead extension: 8x8,8 straight set

Wednesday: 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: 2x90x12

SL Hip thrust: 2x10 20 lbs

Leg extensions: 2x6x15

12/14 training

Monday: 3rd grip american bar Incline press: 245x7,2,3 rest pause

meadows rows: 165x6,4,3 rest pause each side 

close grip pulldowns 16x10,6,4 rest pause

Machine flye 18x13,8,6 rest pause

FG Hammer curl:50,45,40x10,6,6

DB Skull crusher: 40sx12,7,5 rest pause

Thursday: single leg curl: 125x15,12,8 rest pause 125x25 both legs I set the pin lower to try and target that contracted range since that's where I tend to fail with moving the weight, but then it felt too easy so maybe I was wrong? I'll try 150 next time.

Leg press calf raises: 2x20 slow

Leg raises 2x10

Nordic leg extension: 2x10

Belt squat: 270x10 these have been feeling tough lately 

Banded hypers

I ended up getting sick so I didn't finish this week.

12/7 training

Monday: 3rd grip american bar Incline press: 245x7,2,3 rest pause going up nextime

meadows rows: 140x10,6,4 rest pause each side 

close grip pulldowns 16,15,14x8,6,5

Machine flye 18,17,16,x12,7,5

FG Hammer curl:50,45,40x7,8,7

DB Skull crusher: 40 each sidex10,6,5 rest pause this was a lot less cumbersome then bar skull crushers.

Tuesday: single leg curl: 150x8,6,4 rest pause 150x25 both legs

Leg press calf raises: 2x20 slow

Leg raises 2x10

Nordic leg extension: 2x10

Belt squat: 2x270x8 these have been feeling tough lately 

Banded hypers

11/30 training

Monday: 3rd grip american bar Incline press: 235x8,4,3 rest pause going up nextime

meadows rows: 140x8,6,4 rest pause each side 

close grip pulldowns 15,14,13x14,6,5

Machine flye 17,16,15x14,8,5

Hammer curl:45,40,35x14,8,5

Skull crusher: 40 each sidex10,7,5 rest pause

Wednesday: single leg curl: 150x7,5,4 rest pause 150x25 both legs

Leg press calf raises: 2x20 slow

Leg raises 2x10

Nordic leg extension: 2x10

Belt squat: 2x320x8

Weighted Hyperextension: 2x180x8

Thursday: Seated press: 235x8,3,2 rest pause

High chest supported row: 70x12,8,6 rest pause

Db Wide upright row: 70x7,5,4 rest pause

Preacher curl: 45persidex6,4,2

Overhead extension: 7,6,5x15,5,5

Saturday: 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: 2x90x12

SL Hip thrust: 2x8 20 lbs

Leg extensions: 2x6x15