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.