Somehow I missed all the message above.. Yup, Cake day it is.
2 Likes
Mon/10/6
Some hard pumping- super sets.
Pulldowns + pushdowns: 6x12+12
DB laterals + press: 4x12+12
DB press + curls: 6x12+12
4 Likes
Back after 4 day weekend/wedding trip- back to gym tonight.
2 Likes
Mon/10/13
Repetitions and stuff.
Leg extensions: 3x15
Hams: 3x15
Calf: 3x15
Hang leg raise: 3x5…All the above with very short breaks.
Pulldowns + pushdowns: 3x15+15
DB laterals + press: 3x15+15
Pulldowns + pushdowns: 3x8+8
4 Likes
Tues/14th
Big leg press: 6x15
Cable flys: 3x15
Cable curls: 3x15
DB curls + overhead Tri’s: 3x10+10
Bent/rear flys + laterals: 3x15+15
4 Likes
Thurs/16th
Deficit pulls/ 3":
3x4/ 3x2/ 3x1@ 365
Rdl’s: 3x3@ 225
Hams: 2x25
Pulldowns: same
Pushdowns: 2x25
Curls: same
4 Likes
Tues/10/21
Pulldowns + pushdowns: 6x8+8
Seat DB press: 3x12/ 3x8
DB curls + overhead Tri’s: 3x15+15
4 Likes
Thurs/10/13
Leg press machine: 4x15
Pulldowns + pushdowns: 2x15+15/ 2x8+8
Calf + pullaparts: 2x15+25/ 2x8+25
DB curl + press: 2x15+15/ 2x8+8
3 Likes
Tues/10/28
Cable fly: 6x15
DB curl + press: 4x15+15
Pulldowns + pushdowns: 2x15+15/ 2x8+8
OHP: 4x15 @ bar.
3 Likes
Fri/10/31
Big leg press: 6x15
Cable fly: 4x15
Pulldowns + Pushdowns: 4x8+8/ 2x 25+25
3 Likes
Sun/11/2
Calf machine + pullaparts: 4x15+25
Rdl’s: 2x8/ 3x5
Chin grip/ pulldowns: 8x5
DB curls + Tri’s 4x15+15
4 Likes
Wed/11/5
Leg press machine: 6x15
Calf: 3x15
DB/ Rdl’s: 3x15
Pulldowns + pressdowns: 3x15+15
DB curl + press: 3x15+15
3 Likes