-
Wednesday December 9 2020 - Chest, Triceps & Delts
Slept 7.5 hours
Peak contraction for 2 seconds. 3 second cadence.
Cable Ab WorK
Rotator Cuff exercises
CHEST —
[b]Incline Cable Fly[/b]
18 x 20
TRICEPS
[b]Pulley Pushdowns[/b]
20, 18,16 x 100 - Lateral Emphasis
[b]DB Kickbacks[/b] - Non-Stop, slight inward rotation - Medial Emphasis
16,15,14 x 25
SHOULDERS
[b]Wide Upright Row on Smith[/b]
13,12,11 x 80
[b]Cable Dual Lateral Raises[/b]
12,10,10 x 20
[b]Bent-Over Lateral Raise[/b]
13,11 x 10
--
[b]Ab Coaster Psoas Stetch [/b]
[b]Hypetextensions[/b]
15,14
—
[b]DARD [/b] 5 sets - SKIPPED
—
-
Thursday December 10, 2020 - Legs
Sleep 7.5 hours.
Everything 3 second cadence and contraction for 2 seconds.
HAMSTRINGS
-----
[b]Nautilus Lying Leg Curl[/b]
13,12 x 90 -
[b]Seated Leg Curl[/b]
12,11 x 160
QUADRICEPS
-----
[b]Hack Squat[/b] - outer, inner, o,i
17,16,15,14 x 205 -
[b]Nautilus Leg Extension[/b]
12,12,11,11 x 160
CALVES - SKIPPED
14 reps with only 20 lbs.
— did one set full range
————
[b]Standing Calf[/b] - SKIPPED
12 x 20 - Suoerslow
[b]Seated Calf[/b] - SKIPPED
12,10,9 x 130
5 sets DARD
[b]Ab Coaster Psoas Stretch[/b]
—
-
Friday December 11, 2020 - Back and Biceps
6.5 hours sleep.
All sets have 2 seconds peak contraction with 3 second cadence
BACK
------
[b]Lat Pulldown[/b]
16,14,13 x 125
[b]Bent-over DB Row[/b]
13,11 x 55
[b]Nautilus Super Pullover [/b]
11,10 x 140
BICEPS
-----
[b]Incline Curls[/b]
15,14,12 x 35
[b]E-Z Curl with Blaster[/b]
10,9 x 70 -
[b]E-Z Reverse Curl[/b]
10,10,8,9 x 50
[b]Zottman Curls[/b]
10,9 x 25
—
[b]Reverse Wrist Roller[/b] -
3 sets - with 20 pounds
DARD 5 sets (2 before and 2 after the above.
—
-
Saturday December 13, 2020 - Chest, Triceps & Delts
Slept 7.5 hours
Peak contraction for 2 seconds. 3 second cadence.
Cable Ab WorK
Rotator Cuff exercises
CHEST —
[b]Incline Cable Fly[/b]
18 x 20
TRICEPS
[b]Pulley Pushdowns[/b]
20, 19,17 x 100 - Lateral Emphasis
[b]DB Kickbacks[/b] - Non-Stop, slight inward rotation - Medial Emphasis
16,15,14 x 25
SHOULDERS
[b]Wide Upright Row on Smith[/b]
13,12,11 x 80
[b]Cable Dual Lateral Raises[/b]
12,10,10 x 20
[b]Bent-Over Lateral Raise[/b]
13,11 x 10
--
[b]Ab Coaster Psoas Stetch [/b]
[b]Hypetextensions[/b]
15,14
—
[b]DARD [/b] 5 sets - SKIPPED
—
-
Monday December 15, 2020 - Legs
Sleep 8 hours.
Everything 3 second cadence and contraction for 2 seconds.
HAMSTRINGS
-----
[b]Nautilus Lying Leg Curl[/b]
13,12 x 90 -
[b]Seated Leg Curl[/b]
13,11 x 160
QUADRICEPS
-----
[b]Hack Squat[/b] - outer, inner, o,i
17,17,16,15 x 205 -
[b]Nautilus Leg Extension[/b]
12,12,12,11 x 160
CALVES - SKIPPED
14 reps with only 20 lbs.
— did one set full range
————
[b]Standing Calf[/b] - SKIPPED
12 x 20 - Suoerslow
[b]Seated Calf[/b] - SKIPPED
12,10,9 x 130
5 sets DARD
[b]Ab Coaster Psoas Stretch[/b]
—
-
Tuesday December 16, 2020 - Back and Biceps
5.5 hours sleep.
All sets have 2 seconds peak contraction with 3 second cadence
BACK
------
[b]Lat Pulldown[/b]
16,15,14 x 125
[b]Bent-over DB Row[/b]
13,11 x 55
[b]Nautilus Super Pullover [/b]
11,10 x 140
BICEPS
-----
[b]Incline Curls[/b]
15,14,13 x 35
[b]E-Z Curl with Blaster[/b]
10,9 x 70 -
[b]E-Z Reverse Curl[/b]
10,10,9,9 x 50
[b]Zottman Curls[/b]
10,9 x 25
—
[b]Reverse Wrist Roller[/b] -
3 sets - with 20 pounds
DARD 5 sets (2 before and 2 after the above.
—
-
Wednesday December 17, 2020 - Chest, Triceps & Delts
Slept 6.5 hours
Peak contraction for 2 seconds. 3 second cadence.
Cable Ab WorK
Rotator Cuff exercises
CHEST —
[b]Incline Cable Fly[/b]
13 x 25
TRICEPS
[b]Pulley Pushdowns[/b]
16,14,13 x 105- Lateral Emphasis
[b]DB Kickbacks[/b] - Non-Stop, slight inward rotation - Medial Emphasis
16,15,14 x 25
SHOULDERS
[b]Wide Upright Row on Smith[/b]
7,7,6 x 95
[b]Cable Dual Lateral Raises[/b]
12,10,10 x 20
[b]Bent-Over Lateral Raise[/b]
13,11 x 10
--
[b]Ab Coaster Psoas Stetch [/b]
[b]Hypetextensions[/b]
15,14
—
[b]DARD [/b] 5 sets - SKIPPED
—
Seems best therapy at night is ice on tendon, foam roller, impact massager, and muscle rub (Ben gay)
-
Thursday December 17, 2020 - Legs
Sleep 7.5 hours.
Everything 3 second cadence and contraction for 2 seconds.
HAMSTRINGS
-----
[b]Nautilus Lying Leg Curl[/b]
13,13 x 90 -
[b]Seated Leg Curl[/b]
13,11 x 160
QUADRICEPS
-----
[b]Hack Squat[/b] - outer, inner, o,i
17,17 STOP!!! x 205 -
————- STOPPED——————/
Mid back pulled with a pinched/rubbed nerve. The muscles ‘grabbed’ around it. Even though I may have popped it back in place the damage is done and I feel crippled.
I should’ve known when it felt funny on waking.
[b]Nautilus Leg Extension[/b]
12,12,12,11 x 160
CALVES - SKIPPED
14 reps with only 20 lbs.
— did one set full range
————
[b]Standing Calf[/b] - SKIPPED
12 x 20 - Suoerslow
[b]Seated Calf[/b] - SKIPPED
12,10,9 x 130
5 sets DARD
[b]Ab Coaster Psoas Stretch[/b]
—
-
Friday December 18, 2020 - Back and Biceps
6.5 hours sleep.
All sets have 2 seconds peak contraction with 3 second cadence
BACK
------
[b]Lat Pulldown[/b]
16,15,14 x 125
[b]Bent-over DB Row[/b]
13,12 x 55
[b]Nautilus Super Pullover [/b]
11,10 x 140
BICEPS
-----
[b]Incline Curls[/b]
16 14,13 x 35
[b]E-Z Curl with Blaster[/b]
10,9 x 70 -
[b]E-Z Reverse Curl[/b]
10,10,10,9 x 50
[b]Zottman Curls[/b]
11,9 x 25
—
[b]Reverse Wrist Roller[/b] -
3 sets - with 20 pounds
DARD 5 sets (2 before and 2 after the above.
—
Nice gains. Odd thing is working the back that is taught (on just he right side) actually makes it feel better. Calves marginally better. I was watching them last night and could see individual fibers fire/contract all by themselves. No wonder I have Achilles tendinitis
-
Saturday December 19 2020 - Chest, Triceps & Delts
Slept 6.5 hours
Peak contraction for 2 seconds. 3 second cadence.
Cable Ab WorK
Rotator Cuff exercises
CHEST —
[b]Incline Cable Fly[/b]
14 x 25
TRICEPS
[b]Pulley Pushdowns[/b]
17,16,13 x 105- Lateral Emphasis
[b]DB Kickbacks[/b] - Non-Stop, slight inward rotation - Medial Emphasis
16,15,14 x 25
SHOULDERS
[b]Wide Upright Row on Smith[/b]
8,7,6 x 95
[b]Cable Dual Lateral Raises[/b]
12,10,10 x 20
[b]Bent-Over Lateral Raise[/b]
13,11 x 10
--
[b]Ab Coaster Psoas Stetch [/b]
[b]Hypetextensions[/b]
15,14
—
[b]DARD [/b] 5 sets
—
-
Monday December 21, 2020 - Legs
Sleep 6.5 hours.
Everything 3 second cadence and contraction for 2 seconds.
HAMSTRINGS
-----
[b]Nautilus Lying Leg Curl[/b]
13,13 x 90 -
[b]Seated Leg Curl[/b]
13,11 x 160
QUADRICEPS
-----
[b]Hack Squat[/b] - outer, inner, o,i
17,17,16,16 x 205 -
[b]Nautilus Leg Extension[/b]
13,12,12,11 x 160
CALVES -
14 reps with only 20 lbs.
— did one set full range
————
[b]Standing Calf[/b] - SKIPPED
12 x 20 - Suoerslow
[b]Seated Calf[/b] - SKIPPED
12,10,9 x 130
5 sets DARD
[b]Ab Coaster Psoas Stretch[/b]
—
Although I can feel where the back is a little tight, I was able to workout legs fully while concentrating on just them.
Calves tighter this morning but still able to walk normally. Hopefully the DARD work and massage will make them loosen up.
-
Tuesday December 22, 2020 - Back and Biceps
7.5 hours sleep.
All sets have 2 seconds peak contraction with 3 second cadence
BACK
------
[b]Lat Pulldown[/b]
16,15,14 x 125
[b]Bent-over DB Row[/b]
13,12 x 55
[b]Nautilus Super Pullover [/b]
12,10 x 140
BICEPS
-----
[b]Incline Curls[/b]
16 14,13 x 35
[b]E-Z Curl with Blaster[/b]
10,9 x 70 -
[b]E-Z Reverse Curl[/b]
10,10,10,9 x 50
[b]Zottman Curls[/b]
11,9 x 25
—
[b]Reverse Wrist Roller[/b] -
3 sets - with 20 pounds
DARD 5 sets (2 before and 2 after the above.
—
-
Wednesday December 23, 2020 - Chest, Triceps & Delts
Slept 6.5 hours
Peak contraction for 2 seconds. 3 second cadence.
Cable Ab WorK
Rotator Cuff exercises
CHEST —
[b]Incline Cable Fly[/b]
15 x 25
TRICEPS
[b]Pulley Pushdowns[/b]
17,16,14 x 105- Lateral Emphasis
[b]DB Kickbacks[/b] - Non-Stop, slight inward rotation - Medial Emphasis
16,15,14 x 25
SHOULDERS
[b]Wide Upright Row on Smith[/b]
8,7,6 x 95
[b]Cable Dual Lateral Raises[/b]
12,11,10 x 20
[b]Bent-Over Lateral Raise[/b]
13,11 x 10
--
[b]Ab Coaster Psoas Stetch [/b]
[b]Hypetextensions[/b]
15,14
—
[b]DARD [/b] 5 sets
—
-
Thursday December 24, 2020 - Legs
Sleep 7.5 hours.
Everything 3 second cadence and contraction for 2 seconds.
HAMSTRINGS
-----
[b]Nautilus Lying Leg Curl[/b]
14,13 x 90 -
[b]Seated Leg Curl[/b]
13,11 x 160
QUADRICEPS
-----
[b]Hack Squat[/b] - outer, inner, o,i
18,17,16,16 x 205 -
[b]Nautilus Leg Extension[/b]
13,12,12,12 x 160
CALVES - SKIPPED
14 reps with only 20 lbs.
— did one set full range
————
[b]Standing Calf[/b] - SKIPPED
12 x 20 - Suoerslow
[b]Seated Calf[/b] - SKIPPED
12,10,9 x 130
5 sets DARD
[b]Ab Coaster Psoas Stretch[/b]
—
-
Friday Christmas 2020 - Back and Biceps
4+2=6 hours sleep. 2 hour gap
All sets have 2 seconds peak contraction with 3 second cadence
BACK
------
[b]Lat Pulldown[/b]
17,15,14 x 125
[b]Bent-over DB Row[/b]
14,12 x 55
[b]Nautilus Super Pullover [/b]
12,10 x 140
BICEPS
-----
[b]Incline Curls[/b]
16 14,13 x 35
[b]E-Z Curl with Blaster[/b]
10,9 x 70 -
[b]E-Z Reverse Curl[/b]
11,10,10,9 x 50
[b]Zottman Curls[/b]
11,9 x 25
—
[b]Reverse Wrist Roller[/b] -
3 sets - with 20 pounds
DARD 5 sets (2 before and 2 after the above.
—
Merry Christmas everyone!
-
Saturday December 26, 2020 - Chest, Triceps & Delts
Slept 7.5 hours
Peak contraction for 2 seconds. 3 second cadence.
Cable Ab WorK
Rotator Cuff exercises
CHEST —
[b]Incline Cable Fly[/b]
16 x 25
TRICEPS
[b]Pulley Pushdowns[/b]
17,16,14 x 105- Lateral Emphasis
[b]DB Kickbacks[/b] - Non-Stop, slight inward rotation - Medial Emphasis
16,15,14 x 25
SHOULDERS
[b]Wide Upright Row on Smith[/b]
8,7,6 x 95
[b]Cable Dual Lateral Raises[/b]
12,11,10 x 20
[b]Bent-Over Lateral Raise[/b]
13,12 x 10
--
[b]Ab Coaster Psoas Stetch [/b]
[b]Hypetextensions[/b]
18.18
—
[b]DARD [/b] 5 sets
—
-
Sunday December 27, 2020 - Legs
Sleep 6.5 hours.
Everything 3 second cadence and contraction for 2 seconds.
HAMSTRINGS
-----
[b]Nautilus Lying Leg Curl[/b]
14,13 x 90 -
[b]Seated Leg Curl[/b]
13,11 x 160
QUADRICEPS
-----
[b]Hack Squat[/b] - outer, inner, o,i
20,18,16,16 x 205 - UP next time
[b]Nautilus Leg Extension[/b]
13,12,12,12 x 160
CALVES - SKIPPED
14 reps with only 20 lbs.
— did one set full range
————
[b]Standing Calf[/b] - SKIPPED
12 x 20 - Suoerslow
[b]Seated Calf[/b] - SKIPPED
12,10,9 x 130
5 sets DARD
[b]Ab Coaster Psoas Stretch[/b]
—
-
Monday December 28, 2020 - Back and Biceps
6 hours sleep.
All sets have 2 seconds peak contraction with 3 second cadence
BACK
------
[b]Lat Pulldown[/b]
12,11,10 x 135 - UP 10
[b]Bent-over DB Row[/b]
14,12 x 55
[b]Nautilus Super Pullover [/b]
12,10 x 140
BICEPS
-----
[b]Incline Curls[/b]
16 15,13 x 35
[b]E-Z Curl with Blaster[/b]
10,10 x 70 -
[b]E-Z Reverse Curl[/b]
11,10,10,9 x 50
[b]Zottman Curls[/b]
11,10 x 25
—
[b]Reverse Wrist Roller[/b] -
3 sets - with 20 pounds
DARD 5 sets (2 before and 2 after the above.
—
-
Tuesday December 29, 2020 - Chest, Triceps & Delts
Slept 7.5 hours
Peak contraction for 2 seconds. 3 second cadence.
Cable Ab WorK
Rotator Cuff exercises
CHEST —
[b]Incline Cable Fly[/b]
16 x 25
TRICEPS
[b]Pulley Pushdowns[/b]
18,16,14 x 105- Lateral Emphasis
[b]DB Kickbacks[/b] - Non-Stop, slight inward rotation - Medial Emphasis
17,15,14 x 25
SHOULDERS
[b]Wide Upright Row on Smith[/b]
9,8,6 x 95
[b]Cable Dual Lateral Raises[/b]
12,11,10 x 20
[b]Bent-Over Lateral Raise[/b]
13,12 x 10
--
[b]Ab Coaster Psoas Stetch [/b]
[b]Hypetextensions[/b]
18.18
—
[b]DARD [/b] 5 sets
—
-
Wednesday December 30, 2020 - Legs
Sleep 6.5 hours.
Everything 3 second cadence and contraction for 2 seconds.
*****************************
Shock Workout - extra
- add extra sets. -
*****************************
HAMSTRINGS
-----
[b]Nautilus Lying Leg Curl[/b]
14,13,12 x 90 -
[b]Seated Leg Curl[/b]
13,11,10 x 160
QUADRICEPS
-----
[b]Hack Squat[/b] - outer, inner, o,i
13,13,12,12,11,11 x 230 - UP 25
[b]Nautilus Leg Extension[/b]
13,13,12,12,11,11 x 160
CALVES - SKIPPED
14 reps with only 20 lbs.
— did one set full range
————
[b]Standing Calf[/b] - SKIPPED
12 x 20 - Suoerslow
[b]Seated Calf[/b] - SKIPPED
12,10,9 x 130
5 sets DARD (added 2.5 lbs)
[b]Ab Coaster Psoas Stretch[/b]
—
-
Thursday December 31, 2020 - Back and Biceps
6 hours sleep.
All sets have 2 seconds peak contraction with 3 second cadence
BACK
------
[b]Lat Pulldown[/b]
13,11,10 x 135 - UP 10
[b]Bent-over DB Row[/b]
14,12 x 55
[b]Nautilus Super Pullover [/b]
12,10 x 140
BICEPS
-----
[b]Incline Curls[/b]
16 15,13 x 35
[b]E-Z Curl with Blaster[/b]
10,10 x 70 -
[b]E-Z Reverse Curl[/b]
11,11,10,10 x 50
[b]Zottman Curls[/b]
11,10 x 25
—
[b]Reverse Wrist Roller[/b] -
2 sets - with 20 pounds
DARD 5 sets (2 before and 2 after the above.
—
Goodbye 2020
-
Friday January 1, 2021 - Chest, Triceps & Delts
Slept 6.5 hours
Peak contraction for 2 seconds. 3 second cadence.
Cable Ab WorK
Rotator Cuff exercises
CHEST —
[b]Incline Cable Fly[/b]
17 x 25
TRICEPS
[b]Pulley Pushdowns[/b]
18,17,14 x 105- Lateral Emphasis
[b]DB Kickbacks[/b] - Non-Stop, slight inward rotation - Medial Emphasis
17,15,14 x 25
SHOULDERS
[b]Wide Upright Row on Smith[/b]
9,8,6 x 95
[b]Cable Dual Lateral Raises[/b]
12,11,10 x 20
[b]Bent-Over Lateral Raise[/b]
13,12 x 10
--
[b]Ab Coaster Psoas Stetch [/b]
[b]Hypetextensions[/b]
18.18
—
[b]DARD [/b] 5 sets
—
Happy New Year!
-
Saturday January 2, 2021 - Legs
Sleep 6+2=8 hours.
Everything 3 second cadence and contraction for 2 seconds.
HAMSTRINGS
-----
[b]Nautilus Lying Leg Curl[/b]
14,13 x 90 -
[b]Seated Leg Curl[/b]
13,11 x 160
QUADRICEPS
-----
[b]Hack Squat[/b] - outer, inner, o,i
14,14,12,12 x 230 -
[b]Nautilus Leg Extension[/b]
13,13,12,12 x 160
CALVES -
14 reps with only 20 lbs.
— did one set but NOT full range - fast
————
[b]Standing Calf[/b] - SKIPPED
12 x 20 - Suoerslow
[b]Seated Calf[/b] - SKIPPED
12,10,9 x 130
5 sets DARD (added 2.5 lbs)
[b]Ab Coaster Psoas Stretch[/b]
—
-
Monday January 4, 2021 - Back and Biceps
6.5+1=7.5 hours sleep.
All sets have 2 seconds peak contraction with 3 second cadence
BACK
------
[b]Lat Pulldown[/b]
13,11,10 x 135 - UP 10
[b]Bent-over DB Row[/b]
14,12 x 55
[b]Nautilus Super Pullover [/b]
12,10 x 140
BICEPS
-----
[b]Incline Curls[/b]
16 15,14 x 35
[b]E-Z Curl with Blaster[/b]
10,10 x 70 -
[b]E-Z Reverse Curl[/b]
11,11,10,10 x 50
[b]Zottman Curls[/b]
11,10 x 25
—
[b]Reverse Wrist Roller[/b] -
2 sets - with 20 pounds
DARD 5 sets (2 before and 2 after the above.
—
-
Tuesday January 5, 2021 - Chest, Triceps & Delts
Slept 4+2=6 hours
Peak contraction for 2 seconds. 3 second cadence.
Cable Ab WorK
Rotator Cuff exercises
CHEST — SKIPPED
[b]Incline Cable Fly[/b]
17 x 25
TRICEPS
[b]Pulley Pushdowns[/b]
18,17,14 x 105- Lateral Emphasis
[b]DB Kickbacks[/b] - Non-Stop, slight inward rotation - Medial Emphasis
17,16,14 x 25
SHOULDERS
[b]Wide Upright Row on Smith[/b]
10,8,6 x 95
[b]Cable Dual Lateral Raises[/b]
12,11,10 x 20
[b]Bent-Over Lateral Raise[/b]
13,12 x 10
--
[b]Ab Coaster Psoas Stetch [/b]
[b]Hypetextensions[/b]
18.18
—
[b]DARD [/b] 5 sets
—
-
Thursday January 7, 2021 - Legs
Sleep 7 hours.
Everything 3 second cadence and contraction for 2 seconds.
HAMSTRINGS
-----
[b]Nautilus Lying Leg Curl[/b]
14,14 x 90 -
[b]Seated Leg Curl[/b]
13,11 x 160
QUADRICEPS
-----
[b]Hack Squat[/b] - outer, inner, o,i
15,15,14,14 x 230 -
[b]Nautilus Leg Extension[/b]
13,13,12,12 x 160
CALVES -
14 reps with only 20 lbs.
— did one set but NOT full range - fast
————
[b]Standing Calf[/b] - SKIPPED
12 x 20 - Suoerslow
[b]Seated Calf[/b] - SKIPPED
12,10,9 x 130
5 sets DARD (added 2.5 lbs)
[b]Ab Coaster Psoas Stretch[/b]
—
The left calf has now ‘different’ areas that are constantly tenses or that fire an contract all by themselves. Weird
-
Friday January 8, 2021 - Back and Biceps
7.5 hours sleep.
All sets have 2 seconds peak contraction with 3 second cadence
BACK
------
[b]Lat Pulldown[/b]
13,11,10 x 135 - UP 10
[b]Bent-over DB Row[/b]
14,13 x 55
[b]Nautilus Super Pullover [/b]
12,10 x 140
BICEPS
-----
[b]Incline Curls[/b]
16 14,14 x 35
[b]E-Z Curl with Blaster[/b]
10,10 x 70 -
[b]E-Z Reverse Curl[/b]
12,11,10,10 x 50
[b]Zottman Curls[/b]
11,10 x 25
—
[b]Reverse Wrist Roller[/b] -
2 sets - with 20 pounds
DARD 5 sets (2 before and 2 after the above.
—
-
Sunday January 10 2021 - Chest, Triceps & Delts
Slept 8 hours
Peak contraction for 2 seconds. 3 second cadence.
Cable Ab WorK
Rotator Cuff exercises
CHEST — SKIPPED
[b]Incline Cable Fly[/b]
17 x 25
TRICEPS
[b]Pulley Pushdowns[/b]
19,17,15 x 105- Lateral Emphasis
[b]DB Kickbacks[/b] - Non-Stop, slight inward rotation - Medial Emphasis
18,16,14 x 25
SHOULDERS
[b]Wide Upright Row on Smith[/b]
10,9,7 x 95
[b]Cable Dual Lateral Raises[/b]
12,11,10 x 20
[b]Bent-Over Lateral Raise[/b]
13,12 x 10
--
[b]Ab Coaster Psoas Stetch [/b]
[b]Hypetextensions[/b]
18.18
—
[b]DARD [/b] 5 sets
—
-
Monday January 11, 2021 - Legs
Sleep 5.5 hours.
Everything 3 second cadence and contraction for 2 seconds.
HAMSTRINGS
-----
[b]Nautilus Lying Leg Curl[/b]
15,14 x 90 -
[b]Seated Leg Curl[/b]
13,12 x 160
QUADRICEPS
-----
[b]Hack Squat[/b] - outer, inner, o,i
17,16,16,16 x 230 -
[b]Nautilus Leg Extension[/b]
13,13,12,12 x 160
CALVES -
14 reps with only 20 lbs. -SKIPPED
— did one set but NOT full range - fast
————
[b]Standing Calf[/b] - Started back
12 x 20 -
[b]Seated Calf[/b] - Started back
10 x 35
Up as high as normal range but didn’t try to eek higher or max contraction. 2 seconds up. Pause at bottom for 3 seconds
5 sets DARD (added 2.5 lbs)
[b]Ab Coaster Psoas Stretch[/b]
—
The left calf is now isolated to having the tense fibers in the soleus and only in the lateral head. Makes some sense and harder to massage. Speaking of such, the pulse massager broke. Started back 1 extremely light set, mostly pausing at bottom. Not an extreme stretch but a natural test stretch.
-
Tuesday January 12, 2021 - Back and Biceps
7 hours sleep.
All sets have 2 seconds peak contraction with 3 second cadence
BACK
------
[b]Lat Pulldown[/b]
13,11,10 x 135 - UP 10
[b]Bent-over DB Row[/b]
15,13 x 55
[b]Nautilus Super Pullover [/b]
12,10 x 140
BICEPS
-----
[b]Incline Curls[/b]
16 14,14 x 35
[b]E-Z Curl with Blaster[/b]
10,10 x 70 -
[b]E-Z Reverse Curl[/b]
12,11,11,11 x 50
[b]Zottman Curls[/b]
11,10 x 25
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[b]Reverse Wrist Roller[/b] -
2 sets - with 20 pounds
DARD 5 sets (2 before and 2 after the above.
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