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