Saturday 1/6/18 SQ/DL(WK 3)
Leg Extensions
Seated Leg Curls
Pulldowns
Front Squats
45x5
95x3
135x1
155x3
175x3
195x3
135x5
Speed Deadlifts vs Mini-Band
135x5
225x3
260x1, 8 sets(4 sets conv, 4 sets sumo)
135x10
After this I did Walking Lunges, 1-Legged Standing Leg Curls, Calves, Abs, & Treadmill
Monday 1/8/17 Bench(WK 4)
Rotator Cuffs
Pec-Dec Flyes
Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x2
275x1
295x1 Slingshot
330x3, 3 sets(added Rage X shirt) 2 Board
Close-Grip BP(thumb-length from smooth)
185x5
205x5
225x5
After this I worked DB Flyes, Front/Side Delts, Triceps, Forearms/Grip, Calves, Abs, & Treadmill