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