Wednesday March 27, 2024 - Chest, & Delts
Slept 4+2=6 Hours.
Peak contraction for 2 seconds. 3 second cadence.
Rotator Cuff exercises -
CHEST — SKIPPED
2-Arm Dual Lower Crossover
17,16,15 x 25 —
DB Bench x25 5 minutes burn
TRICEPS
E-Z Cable Tri Extension
15,14,13 x 100 - Medial Emphasis -UP 10
Seated DB Extension
18,17,16 x 90 - Medial Emphasis
Cable Pushdown
5 minutes burn x 90 - Lateral Emphasis
SHOULDERS - 2 secs peak contraction
Seated Arnold Press
11,10,10 x 25
Lateral Raises
13,12,11 x15
Kneeling Smith Presses
3 minutes burn x 65
[Optional] - Did
Smith Upright Row
11,10,9 x 65
DB Shrug
5 minutes burn x 55
--
Ab Coaster straight
27
—
|
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03-27-2024, 07:19 AM #7021--------------------------------------------------------------
Available as a rep
-
03-29-2024, 07:49 AM #7022
Friday March 29, 2024 - Legs
Sleep 7.5 hours
HAMSTRINGS
-----
SLDs
16,15,14 x 135
Nautilus Lying Leg Curl
5 minutes burn x 80 -
QUADRICEPS
-----
Smith Squat OPTIONAL
?,?,? x ? - Add later
Nautilus Leg Press
12,10,9 x 180(3x mult) - Outer,Inner,Mid
—
Hack Squat
16,15,14 x 295 - Outer,Inner,Mid
Nautilus Leg Extension
5 minutes burn x 110 - UP 10
CALVES - Very cautious because I don’t want the calf to tear again
————
Seated Calf - no peak contraction
3 minutes burn x 35 -
D.A.R.D. -
30,27
Ab Coaster - Straight.
27--------------------------------------------------------------
Available as a rep
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