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Wednesday July 6, 2022 - Back and Biceps
 
Slept 7 hours
 
 
COMPOUND SET - DROP SETS
BACK
------
Lat Pulldown
12-10-9,10-8-7 ,8-7-6 x 125-100-75

Tuesday July 5, 2022 - Legs
 
Sleep 6.5 hours
 
HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
Seated Leg Curl
14-10, 13-9 x 145-130
Nautilus Lying Leg Curl

Monday July 4, 2022 - chest, tri, delts

Slept 6.5
—-

Rotator Cuff Exercises
 
 
CHEST
1-Arm Lower Crossover

Sunday July 3, 2022 - Back and Biceps
 
Slept 7 hours
 
 
COMPOUND SET - DROP SETS
BACK
------
Lat Pulldown
12-10-8,9-7-7 ,8-7-6 x 125-100-75

Saturday July 2, 2022 - Legs
 
Sleep 5.5 hours
 
HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest
Seated Leg Curl
14-10, 13-8 x 145-130
Nautilus Lying Leg Curl

Friday july 1, 2022 - Chest, Tri, Delts

Slept 6.5
—-

Rotator Cuff Exercises
 
 
CHEST
1-Arm Lower Crossover

Thursday June 30, 2022 - Back and Biceps
 
Slept 7 hours
 
 
COMPOUND SET - DROP SETS
BACK
------
Lat Pulldown
12-9-7,9-7-7 x 125-100-75

Tuesday June 28, 2020 - Chest, Tri, Delts

Slept 5+1.5+2=8.5 - most I’ve had all year
—-

Rotator Cuff Exercises
 
 
CHEST
1-Arm Lower Crossover

Monday June 27, 2022 - Back and Biceps
 
Slept 6 hours
 
 
COMPOUND SET - DROP SETS
BACK
------
Lat Pulldown
11-9-7,9-7-7 x 125-100-75

Sunday June 27, 2022 - Legs
 
Sleep 6.5 hours

Starting light

 
HAMSTRINGS
-----
Compound Set in Superset Fashion 30 seconds rest

After nearly a 2-week layoff, new routines.

First time - ridiculously light weight
Go for form and muscle memory
—-

Saturday June 25, 2022 - Chest, Triceps & Delts
 ...

Saturday June 11, 2022 - Legs

Sleep 6.5 hours.

Everything 3 second cadence and contraction for 2 seconds.


HAMSTRINGS
-----
Nautilus Lying Leg Curl

Friday June 10, 2022 - Chest, Triceps & Delts

Slept 7.5 hours

Peak contraction for 2 seconds. 3 second cadence.

Rotator Cuff exercises

CHEST — Placeholder
Incline Cable Fly

Thursday June 9, 2022 - Back and Biceps

5+1.5=6.5 hours sleep.

All sets have 2 seconds peak contraction with 3 second cadence


BACK
------
Lat Pulldown

Wednesday June 8, 2022 - Legs

Sleep 5.5 hours.

Everything 3 second cadence and contraction for 2 seconds.


HAMSTRINGS
-----
Nautilus Lying Leg Curl

Tuesday June 7, 2022 - Chest, Triceps & Delts

Slept 6 hours

Peak contraction for 2 seconds. 3 second cadence.

Rotator Cuff exercises

CHEST — Placeholder
Incline Cable Fly

Monday June 6, 2022 - Back and Biceps

5 hours sleep.

All sets have 2 seconds peak contraction with 3 second cadence


BACK
------
Lat Pulldown

Sunday June 5, 2022 - Legs

Sleep 6.5 hours.

Everything 3 second cadence and contraction for 2 seconds.


HAMSTRINGS
-----
Nautilus Lying Leg Curl

Saturday June 4, 2022 - Chest, Triceps & Delts

Slept ~7 hours

Peak contraction for 2 seconds. 3 second cadence.

Rotator Cuff exercises

CHEST — Placeholder
Incline Cable Fly

Friday June3, 2022 - Back and Biceps

7 hours sleep.

All sets have 2 seconds peak contraction with 3 second cadence


BACK
------
Lat Pulldown