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MD BACK 12/29 turnt up 8/10

DB rows
60x18 R then L
80x10
100x8
120 3x8
Kroc row 120 AMRAP (35)

supinated partial cable pulldown (grip inside shoulder width), big squeeze atb, controlled...

MD CHEST/SHOULDERS 12/26 turnt up a little more

banded HS incline press
25ps + dbl mini 4x8
30 sec rest

flat bench, work up til can't get 6 reps. explode up, no lockout, controlled negative,...

repeated the last leg workout.. pussed out on the sets of occluded leg extensions though

MD ARMS 12/23

A1: FDB cable curl, supinate hard att
20ps 6x10
A2: stretched cable curls, supinate hard att
20ps 6x10
45 sec rest

DB twist curl, big squeeze att, 3 sec negative
30's 3x8 RL

MD BACK 12/22 turnt up (but not all the way)

Meadows rows
bar +100 lbs 4x8 strict rows RL

pronated partial machine pulldown (grip inside shoulder width), big squeeze atb, 2 sec negative
4x8+...

MD CHEST/SHOULDERS 12/21 turnt up, rest autoregulated unless specified

banded HS incline press
4 sets
25ps + dbl mini x8
35ps + dbl mini x8
45ps + dbl mini x8, x6, x1.75 lul

flat bench,...

did this leg sesh with ebomb and one of our buddies on drift. never have I known such hell:

thanks brah I tren hard (notsrs). eat not so clen though.

forgot to post this on Tuesday:

MD ARMS 12/10

Rope twist curls. 1 sec squeeze att
6x10
35x10
42.5x10
50x10
57.5 2x10

MD BACK 12/16 taking it easy

DB rows
120 4x8 strict rows RL, 60 sec rest

supinated pull-ups, big squeeze att, no stretch
bw 3x8
45 sec rest

supinated single arm partial pulldown, big...

MD CHEST/SHOULDERS 12/12 easy peasy

banded HS incline press
25ps + dbl mini 4x8
30 sec rest

low decline DB press, explosive press to short of lockout, 3 sec negative.
50's x10
70's x10...

MD LEGS 12/10 nice n easy

lying leg curl, explosive contraction to a hard squeeze, continuous
50x25
65x20
80x18
95x15
110x12
125x10
130x8

dat after work arms sesh

MD ARMS 12/10

Arms

Palms Up Dumbbell Curls (3 second negative, continuous)
5 x 15
10 x 10
15 x 10

MD BACK 12/8 heavy errthang

DB rows
120 2x8 strict rows RL, 60 sec rest
long rest before:
apesh!t set 120 AMRAP RL (lol 35)

supinated single arm partial pulldown, big squeeze atb, 2 sec...

MD CHEST/SHOULDERS 12/7

A1: cable high incline flye
10ps x25
15ps x20
20ps x18
A2: straight bar front raise, held att, stopped short of the bottom
20 3x12
30 sec rest

monster leg sesh with ebomb, hfs

leg curls
2x20
x18
x15
x12
x8
drop, isotension x10 sec
increase weight, x8, isotension x10 sec

MD BACK 12/4 heavy errthang

Meadows rows
110 3x8 L then R
60 sec rest

supinated single arm partial pulldown, big squeeze atb, 2 sec negative
65 4x8 R then L + 1 drop set last set
45 sec rest

got a week trial pass to Strong and Shapely's today in East Rutherford. les goooo

MD CHEST/SHOULDERS 12/3

high incline smith press, 3 sec pause atb, 2 sec hard squeeze att. 30 sec rest
55ps...

repeated the last leg sesh. jfc

MD LEGS 11/29, HAM

Barbell RDL using 25s (nice stretch, 3/4 lockout)
worked up sets of 8 to
265x8
265x8 to 145x8

Leg Press (3 second negative, no...

did this MD workout posted by ebomb. obvi did not use the same weights.. rows topped out at 110x31, rack pulls topped out at 385, and hypers at 75 (but not perfect reps)