The Swedish Oak's road to the top
Today''s workout was a tough one but got me fired up. 11 weelks to go! Cynbex leg squat (actually a leg press warmup with 2 plates a side, 6 plates a side, theh 10. Lifefit leg extensions 240lbs done unilaterally 11 reps and 4 neg accentuated reps preexhaust superset w. Cybex leg squat 12 plates and a 10 each side and 3 plates piled on top of the carriage x 8 reps, some assist with arms last 2 reps rest 2 min then 1 neg accentuated set 9 plates a side x10 rep.s. Rest. Squats wu with 135, 315 and 405. 665x 4 (heavy, back twinged and only go to parallel on the last neg . Rest. Nautilus leg curls unilaterally 110 lbax10+2 NA, x5 +2 NA. Rest toe press 230x3. Then NA reps to neg failuire supersetted with seated calf raise 6.plates x90. 2nd set toe press 250 NA to neg failure. Rest. BB incline press -hadnt done in a year warmup 135, 225, then 315 x 1 forced rep and 1 neg, totalli had no feel or push felt in shoulder not chest despitie 30 inclne. Hammer Dec press 6 plates d side x 3 +2. FR. Bilaterally. 6 p x 6 neg ea arm bilaterally. Rest. Dips BW+ 210lb x 5, 4.l. Pushdowns stack+30lb 220x 10, 7+ 2 neg.
a good one PRs and strong
Leg ext 265 x 8+3 NA each leg pre preex w. Leg press 27 pl + 2 10's x 8+1 FR rest, 21 pl x 8 NA. Squat 675 x 4
Leg curl 140 x 3+ 3 NA each leg, x 6 na each leg. Seated CR. 6 pl x11, 8 supersetted w toe press 400 x 15, 10. Cable CRossover 140 ea side x 5, 6 preex w. Smith Incline 320 in plates -350 x 6, 3. Hammer dips 6 pl a side x 7. Pushdowns (easy stack) 285 x 6, 6 2nd set preex w hammer dips 6 pl x 4. Hammer dips 6pl x 5
Had 450 Cal before workout 800 later to this point.
brutal one heavy and intense!
H Pullovers 6pl eaidex side 4 neg prrex w. H Pulldowns 7pll+25 ea sd x 4 RP ea arm. 9
pl+ 25 x 4 neg! . BB rows 455 x 3 475x3!, 3, Rack Deads 735 x 3. BB shrugs 635 x 8, 5. H Overhead P 4 pl ea sd x 4
RP, 4 pl+25 x4 neg. Cable laterals 140 x 10 + 2 FR L x7+ 3 FR R : 210x 5 neg ea arm! Bent cable laterals 120 x 10 +2 fr L x 8+2 FR R. BB cheat curls 225 x 5 two sets. . Cab curl 150 x 4 + 2 fr ea arm. 180x 5 neg ea arm!