Total time 62:00
SLS 0 - 15:30
SLS/SE3 4rx5
Do 5r next time
Single Leg Squat
5r SLS/SE3-iM for each work set
Glute Ham Raises
Fries hamstrings. Wow. Focus on minimizing arm assistance on both eccentric and concentric phase.
Jefferson Curls 17:30 - 23:30
95 x 5 x 5
Hamstring Curl 24:30 - 33:30
Warm-up 90 x 12
130 x 8 great set
130 x 8
115 x 12 felt strong
115 x 12 broken set with a few breaths after 6 before finishing.
Constant tension, no jerking or pulling. Form perfect in every rep
Calf Raises 34:30 - 44:45
145 x 10 per position
145 x 10 per position
145 x 10 per position
Dropped weight from 175 to 145 to focus more on shortening the muscle to the max, rather than pumping out reps. I think there's an inch or two of gold that you're not mining.
This sucks!!! I almost quit 4 times. Keep this weight for a while. Form is everything.
SL 46:30 - 55:30
SL/PE10: 4x8r
1/2 Windshield Wipers
Tough without back support, but if done on Smith Machine, you can get full ROM.
5r SL/PE10-iM for each work set
Bent Hurdler Hold 10#
MN 56:30 - 62:00
MN/PE9: 3x3r
V to L Hanging Leg Lifts
These are brutal! Legs coming down with momentum are very hard to stop. I know these would be easier with back support, but I don't have that luxury right now.
5r MN/PE8-iM for each work set
Weighted Bench Pike Squats 55#
Killers. Make sure knees lock out on every rep.
Overall a great workout.
Sent from my iPhone
No comments:
Post a Comment