Well things haven't really slowed down hah here is review of the week..
Tuesday- Lower Power 70%
Machine Front Squat
770 x 5
770 x 5
770 x 5
Leg Extensions w/ occlusion
150 x 30
x 12
x 13
120 x 15
Wtd GHR
bw + 25 3 sets 5
Seated Calf Raise
160 x 12
170 x 8
170 x 8
170 x 7
170 x 6
Not much to say about today, just a submax power day. Felt pretty good though, I shouldn't have any problem reaching my pr goals.
Thursday- Upper Hypertrophy
RV BB Bench
6 sets 240 x 2
Pec Dec very slow, deep stretch
stack x 15, 10, 10
120 + band static stretch 24 secs
Rack Pullup
3 sets bw + 60 x 10
BB Row
3 sets 245 x 8
DB Pullover
125 x 8
120 x 10
PR for reps
110 x 8
Low Cable Row
180 x 20
215 x 8
Standing DB Side Raise slow, controlled negatives
30 x 15
drop
25 x 12
drop
20 x 10
BB Curl
110 x 10, 8
100 x 8
Skullcrushers
110 x 8, 6, 6
Awesome day today! Went in with a mission and got **** done... I felt great, got in 30 sets of upper body and left feeling swole
..
Friday - Lower Hypertrophy
Machine Front Squat
3 sets 690 x 10
Deadlift
405 x 10
315 x 10
Leg Extensions slow, controlled
stack x 13, 10, 10
DB Lunges
2 sets 50's for 30 yards each
Another good day, worked on some deadlifting form so I wasn't going all out with those but it definitely drained me for the rest of the workout. I think next cycle my lower body power movement will be deadlifts and I may just be goin for 6
. I'm also sore as hell from yesterday which feels **** good. Happy halloween guys!